Transform bedtime struggles into calm, connecting moments with proven strategies.
A consistent bedtime routine isn't just about getting your child to sleep—it's about creating a peaceful transition that helps their nervous system wind down and prepares them for restorative rest.
Predictable routines help regulate your child's circadian rhythm and reduce cortisol (stress hormone) levels. When children know what to expect, their bodies naturally begin preparing for sleep.
Duration: 20-30 minutes
Sample routine:
Duration: 30-45 minutes
Sample routine:
Duration: 30-60 minutes
Sample routine:
Why it happens: Anxiety about separation or trying to delay bedtime
Solution: Build choices into the routine: "Would you like 2 books or 3 tonight?" Then stick to the limit kindly but firmly.
Why it happens: Overtiredness or big emotions from the day
Solution: Start the routine 15 minutes earlier. Add extra comfort items like a special stuffed animal or family photo.
Why it happens: Testing boundaries or genuine needs
Solution: Address all needs during routine (water, potty, etc.). Use a "bedtime pass" system for older kids - one free pass per night.