Bedtime Routines That Work: 13 Strategies for Getting Kids to Sleep

Try to keep the same times and order during your testing period.

2. Create a Relaxing Environment

Just like with adults, it helps kids to be in an environment that’s setting them up for sleep. The great thing about these is that they’re easy to do too.

Try:

• Dimming the lights or putting on night lights to help their bodies understand that night is coming.

• Using soft music or white noise. Make sure these are on a timer to shut off after a few minutes.

• An aromatherapy diffuser. This releases calming scents like lavender or chamomile that promote relaxation.

• Glow-in-the-dark star stickers or ceiling night light. This can provide a soft visual focus that is calming without being too stimulating.

• Stuffed animal or comfort toy. Familiar objects provide a sense of comfort and security at bedtime.

• Soft, cozy pajamas and bedding. Comfortable fabrics help kids feel snug and ready for rest.

3. Limit Screens Before Bed

Avoid screens for at least an hour before bedtime to prevent blue light from disrupting their melatonin production. Getting off devices can also give kids enough time to wind down from stimulation.

Related: 5 Hacks for Setting Screen Boundaries

4. Read a Bedtime Story

Reading bedtime stories together helps relax kids and signals that the day is coming to an end. On days that you’re busy or tired, you can try sleep story apps like Calm. They offer relaxing bedtime stories designed to help kids drift off.

5. Practice Mindfulness or Deep Breathing

Simple breathing exercises or guided imagery can help calm their minds and bodies.

Here’s one to try:

Pretend you are holding a candle. Take a long breath in. Then, slowly blow that air out toward your candle. But don’t blow it out yet! Repeat this three more times and then blow your candle out!

6. Use a Warm Bath

A bath 30-60 minutes before bed can help lower their body temperature and signal to the brain that it’s time to sleep.

Have you heard of the 3 B’s? Bath, book, and bed. If you need to start simple, try this routine!

7. Avoid Stimulating Activities

Avoid activities that get kids too excited at this time of day. Now isn’t the best time for a game of “WWE Smackdown.”

8. Encourage Quiet Play

To help them wind down, let kids engage in low-energy activities like

• puzzles
• drawing
• gentle stretching
• talking about the day
• coloring
• quiet calming games
• routine rituals like brushing teeth and saying prayers

My kids have “Quiet Time” on their own starting around 8:00pm each night. My girls often like to tidy their rooms or play together quietly. My son reads in his bed. Giving options helps kids find activities they enjoy.

9. Set a Calming Bedtime Mantra

A simple, positive phrase like “It’s time for peaceful sleep” can help kids associate the phrase with relaxation.

Having the same goodnight phrases every night can also signal sleep time for kids. Even simple sayings like “sleep tight” are helpful when part of a daily routine.

10. Get Natural Light & Movement During the Day

Here’s the truth: It won’t matter what you do at night if your kids haven’t gotten out enough energy during the day.

My husband and I once took our kids on a road trip where they spent the entire day in the car. We stopped to sleep at a hotel for the night and the kids were bouncing off the walls. We had to go down to the hotel pool to help them burn off energy before we could ever hope to get them to wind down.

11. Eat Before Your Bedtime Routine

Make sure your child has a satisfying dinner a few hours before bed.

Feeling hungry or too full before bed can make your child more alert or uncomfortable. This can make it harder to get to sleep.

12. Watch Out for Caffeine

Caffeine is in energy drinks, coffee, tea, chocolate and cola. Make sure your child steers clear of these in the late afternoon and evening. They’ll almost certainly mess with their sleep.

13. Address Bedtime Fears

Finally, bedtime fears can sabotage the best bedtime routine. Here are a few strategies to keep those nighttime jitters under control:

• Remind kids that they can cuddle with stuffed animals
• Teach them a simple mantra like “I’m safe.”
• Cuddle with them until they get more sleepy
• Provide a night light if it helps with darkness fears
• Make a plan. Or tell them that you’ll talk in the morning and work out a solution.

One of my kids recently had a fear of fire at night. We talked over everything. We went over what to do if there’s a fire, why we are safe, and on and on. Nothing worked. Finally, we lit a candle so that she could see fire. Once we blew it out, she felt a lot better. Who knew?

Sometimes it’s trial and error to see what helps kids the most!

What’s Next?

Now, make a quick list of things you can do to make your night routine more conducive for sleep.

Perhaps your new bedtime routine looks like this:

By late afternoon: No more caffeine or screens. Light movement like a walk.

1 Hour Before Bedtime:

• dim lights and turn on soft music
• brush teeth, bath, pajamas
• quiet time in rooms for reading, coloring, etc
• say goodnight or prayers

*Don’t forget to sign up for the Family Connections Newsletter!