7 minutes ago7 min read

How to Make Your Child's Bedtime Routine Short and Sweet

By: Sarah Bossio, Certified Pediatric Sleep Expert

Does bedtime feel more like a battle than a bonding moment? You're not alone. I've been there. When my oldest daughter was a baby, I cherished our bedtime routine. It was my favourite time of day—a chance to connect and unwind after the chaos. But bedtime felt like a chore as life got busier, with work and a second baby.

Finding the balance between loving, quality time and an efficient, no-drama routine became my mission. As a certified pediatric sleep consultant, I've helped hundreds of families master this delicate dance.

Let's explore how you can create a short, sweet, and stress-free bedtime routine for your baby or toddler that works for your family.

Why Timing Is Everything?

The clock can be your best friend or your worst enemy regarding bedtime.

Set a bedtime between 6 p.m. and 8 p.m

This time is a golden window for kids up to age 7. During this period, their bodies naturally produce melatonin (the sleep hormone) and adenosine (the sleepy chemical). When bedtime falls outside this range, their energy levels can spike, making it harder to wind down. A more seamless transition to sleep is ensured by maintaining a regular bedtime.

Missing this window can lead to overtiredness

Has your child ever shown signs of becoming agitated or restlessness when they are overtired? This is due to the fact that their bodies produce stress chemicals like cortisol and adrenaline, which give them a "second wind." This can lead to inconsolable crying, difficulty falling asleep, or waking up shortly after dozing off. Hitting the sweet spot helps prevent all this drama.

Kids thrive on routine, and so do their bodies

Falling asleep at the right time allows your child to enter a deep, restorative sleep phase early at night. This helps with their growth and development and ensures fewer wake-ups and better overall rest. A predictable bedtime helps align their body clock with natural light and dark cycles, making sleep more effortless.

Adjust bedtime based on your family's schedule

Life gets busy, but aiming for lights out by 7:30 or 8 p.m. gives you some flexibility. If you're a working parent, plan a quick dinner, bath, and bedtime routine for your evening. The goal is to set a rhythm that works for everyone without feeling rushed or chaotic.

By understanding and prioritizing timing, you're setting the stage for better sleep for your child—and a more peaceful evening for you!

Creating a Child’s Bedtime Routine That Sticks

Kids thrive on predictability. A consistent bedtime routine helps them transition smoothly from day to night.

Wrap up the day with clear signals

Let your child know bedtime is approaching by closing cupboards, dimming the lights, and creating a sense of finality to the day. Talk about how "everything is going to sleep," even the kitchen and the fridge! These small actions set the tone for what's coming next and help your child mentally prepare for bedtime.

Bath or no bath—it's your call

Baths can be a calming way to signal the start of the routine, but if they cause more chaos than calm, skip them. Instead, wipe your child down with a warm washcloth or save bath time for earlier in the day. The goal is to start the routine with a soothing activity, setting a peaceful night tone.

Pyjamas, lotion, and calming touch

Slip into comfy pyjamas and add a gentle touch with lotion or a quick massage. This small ritual helps your child relax and feel cared for. If they're your child is still in diapers, make diapering a calm, intentional moment rather than a rushed task. These simple actions build a sense of security.

End with short, meaningful wind-down time

Choose quiet, bonding activities like reading a book, listening to calming music, or doing light physical movements such as gentle stretches or hugs. Keep this part simple and predictable. When your child knows what to expect every night, it becomes easier for them to settle into bed without resistance.

Keeping each step clear and consistent will create a compelling and comforting routine for you and your child!

Quality Over Quantity

You don't need to spend hours. 10-15 minutes of undivided attention is enough to meet your child's emotional needs before bed.

Focus on meaningful activities

Instead of trying to squeeze in everything, pick one or two calming activities your child loves. Reading a favourite book, singing a lullaby, or sharing a quiet cuddle can create the perfect bonding moment. These small, focused actions are far more impactful than a drawn-out routine.

Put away distractions

Your child craves your undivided attention, which means no phones, multitasking, or distractions. Giving them just 10-15 minutes of your full presence makes them feel secure and connected. It's not about how long you spend—it's about how present you are.

Keep the "one more" requests in check

Toddlers are masters of delay tactics: "One more book," "One more hug," or "I need water!" Set clear boundaries and gently remind them that the routine is short but memorable. This keeps bedtime from dragging on while still meeting their emotional needs.

Incorporate calming movement if needed

If your child is energetic, try gentle physical activities like deep squeezes, light stretches, or pushing a laundry basket. These "heavy work" activities help ground their bodies and prepare them for a restful night's sleep.

When you focus on quality over quantity, you show your child they're loved while keeping bedtime simple and stress-free for everyone!

The Big Moment: Putting Them to Bed

This is where the magic—or the struggle—often happens.

Please put them in bed awake

Laying your baby or toddler awake helps them learn to self-soothe and fall asleep independently. It might feel tough initially, mainly if they're used to being rocked or held. Still, this step is key to fostering independent sleep habits. Consistency is your best friend here!

Handle separation anxiety with calm reassurance

If your child struggles with separation anxiety, reassure them with a gentle hug or a soothing phrase like, "I'm right here, and you're safe." Avoid staying too long, as this can make it harder for them to settle. Show them you trust they can do it, and they'll start trusting themselves too.

Sleep training can ease the transition

If your child has difficulty falling asleep independently, baby sleep training or toddler sleep training methods can help. These techniques focus on teaching them to feel comfortable and confident in their bed. Start small and gradually reduce how much you assist them to fall asleep.

Keep it quick and loving

A short, sweet "goodnight" with a kiss or snuggle sets the tone. Avoid long, drawn-out goodbyes that can make your child anxious or delay the process. Aim for a quick yet meaningful moment that ends with you leaving the room calmly.

With patience and consistency, this significant moment will become easier over time, helping you and your child feel more at peace during bedtime.

Tips for a Calm Bedtime Routine

A peaceful bedtime sets the stage for a good night's sleep—for you and your child.

Dim the lights early

About 30 minutes before bedtime, lower the lights in your child's room and common areas. This signals their body to slow down by mimicking the natural transition from day to night. Soft lighting creates a cosy, calming atmosphere.

Limit screen time

Screens are stimulating and can delay the production of melatonin, the sleep hormone. Avoid screens at least an hour before bed. Instead, opt for quiet, natural-light activities like reading or puzzles that help your child transition smoothly into bedtime mode.

Encourage quiet activities

Choose soothing activities like reading a book, listening to soft music, or colouring. These low-energy tasks help your child feel relaxed and ready for sleep, signaling that it's time to slow down.

Keep the environment predictable

Creating a comfortable space is the first step towards a peaceful bedtime. Keep your child's room clutter-free, peaceful, and clean. Your child can feel more secure and at ease at bedtime if they have a comfortable atmosphere and a routine they are accustomed to.

When bedtime is peaceful and routine, your child will fall asleep more quickly, and you will feel less anxious. It's a win-win situation for both of you!

Quick Recap

Bedtime doesn't have to feel like a marathon. A short and sweet bedtime routine is all about timing, consistency, and simplicity:

Set a bedtime and stick to it.
Follow a predictable routine with calming steps.
Keep quality time short but meaningful.
Encourage independent sleep habits.

Still struggling? Don't worry—you're not alone, and I'm here to help! Check out my website for personalized coaching, free resources, and practical bedtime tips.

Let's turn those bedtime battles into peaceful moments you'll enjoy—for you and your little one. Sweet dreams are just a step away!

Better sleep leads to better days, for both you and your child. Let's make bedtime smoother and sweeter—starting today! Book a call to chat with me and learn more about my one-on-one programs.

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I work with families one-on-one all the time who are experiencing issues with their babies' naps, overnight sleep, and more. If this sounds like you, please book a 15-minute sleep assessment call just so I can understand a little bit more about your child's sleep and then explain ways that I can work one-on-one with you to get it in order.

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