How to build a calm bedtime routine for kids

A bedtime routine is a short, predictable sequence that tells a child’s body and mind that sleep is coming. It doesn’t need to be elaborate. Consistency matters more than the specific steps.

A simple recipe

1. Work backwards from lights-out. If your child needs to be asleep by 8:00 PM and takes about 15–20 minutes to fall asleep, aim for lights-out around 7:40 PM, and start the routine 30–45 minutes earlier.
2. Choose four to six steps. For example: wash up, brush teeth, pyjamas, toilet, a story, lights out.
3. Keep the same order. Predictability is calming, and children push back less when they know what’s next.
4. Keep it calm. Save running around and exciting games for earlier in the evening. Many families switch screens off for the last hour before bed.
5. Make it visible. A picture chart lets younger children follow the steps themselves, and reduces the “what’s next?” questions.

When it doesn’t go to plan

Late nights happen. Return to the usual routine the next evening rather than trying to make up for it. If bedtime is a regular struggle, try a slightly later bedtime for a week and move it earlier by 10–15 minutes at a time.

How long should they sleep?

Recommended sleep per 24 hours (including naps) is 10–13 hours for 3–5 year olds and 9–12 hours for 6–12 year olds (AASM consensus). Use our kids bedtime calculator to turn that into a bedtime for your child’s wake-up time.

If you’re worried about your child’s sleep, talk to your pediatrician.