The Importance of Bedtime Routines for Children
As parents, we often juggle busy schedules, endless to-do lists, and the everyday hecticness of family life. At the same time, one of the most powerful tools we can give our children is something beautifully simple: a consistent bedtime routine.
Why Bedtime Routines Matter
Bedtime isn’t just about getting kids to sleep. It’s about helping them feel safe, secure, and loved while setting the stage for healthy growth and development. In fact, studies show that children with consistent bedtime routines fall asleep faster, sleep longer, and experience better overall health outcomes.
Benefits for Children
Improved Sleep Quality
Research published in the journal Sleep found that children with regular bedtime routines had better sleep quality, including longer nighttime sleep and fewer awakenings (Mindell et al., 2009). Adequate sleep supports healthy brain development and growth.Emotional Security
A 2015 study in Sleep Medicine reported that consistent bedtime routines were linked to lower levels of nighttime anxiety in children, helping them feel safe and reassured before drifting off.Cognitive Development
The American Academy of Pediatrics highlights that reading before bed not only strengthens parent-child bonds but also supports vocabulary growth and literacy skills. Just 15 minutes of shared reading each night can make a measurable difference in language development.Behavioural Regulation
Children who sleep well show better emotional regulation and fewer behaviour problems during the day. In fact, one study found that toddlers with inconsistent sleep schedules were more likely to experience difficulties with attention and impulse control later in childhood (Journal of Developmental & Behavioral Pediatrics, 2017).
Benefits for Parents
Bedtime routines don’t just benefit children—they also bring peace to parents. A predictable, calm routine reduces power struggles and bedtime battles. Over time, this creates a positive family rhythm that supports both children and adults. We can help to make bedtimes a happy and enjoyable experience for ourselves and our children.
What Makes a Good Bedtime Routine?
A bedtime routine doesn’t need to be complicated. The most important factor is consistency. Here are some elements you might include:
Set the scene: Dim the lights in the room to create a relaxing atmosphere. You could also use some relaxing music or lullabies if you wish.
Hygiene habits: Bath/wash, teeth brushing, and pyjamas signal the transition to sleep.
Connection time: Read stories and talk about the day. If your child is anxious at bedtime you could do some positive affirmations together.
Extra relaxation: If your child has some specific sensory needs or finds it hard to relax you could incorporate some simple breathing exercises, meditation or even some relaxing sensory activities (this can be from deep pressure like tight hugs / a blanket burrito / pillow squishes).
Reassurance: A hug, kiss, or special phrase can help children feel safe before falling asleep.
Aim for a routine that lasts 20–40 minutes, depending on your child’s age.
Tips for Success
Be consistent: Every parent / caregiver should the same bedtime routine.
Stay calm: A relaxed parent helps a child feel relaxed, too. Calm breeds calm.
Use a bedtime routine chart: This is a great tool for toddlers / older children who are having a hard time at bedtime.
Make it enjoyable: Choose routines your child looks forward to - bedtime shouldn’t feel like a battle.
Final Thoughts
Bedtime routines are about more than sleep. They’re about creating meaningful daily rituals that nurture connection, trust, and healthy habits. We know that children thrive when life is predictable and consistent. Backed by research, we know that consistent routines not only help children rest better but also support their emotional, behavioural, and cognitive growth. With a little consistency and love, bedtime can become one of the most cherished parts of your child’s day - and yours.