Creating a Peaceful Bedtime Routine for Kids

Bedtime can be a wonderful opportunity for parents and children to connect and unwind. Establishing a consistent bedtime routine helps children ease into sleep while supporting their growth and development. By creating these nightly rituals, bedtime can become a peaceful and enjoyable experience, ensuring your child gets the rest they need. Keep reading to discover the benefits of bedtime routines and practical tips for making bedtime a positive experience.

Establishing a consistent bedtime routine is important for children

There are several benefits of creating a bedtime routine for children:

• Consistency: Children enjoy consistent behavior and knowing what to expect. Kids need a consistent bedtime, whether it’s the weekend or a weekday.
• Comfort: Your child can be secure that things are going just as they know they should. This security brings great comfort and helps them feel safe, which is key for your kiddo to know they are safe to go to sleep.
• Schedules: Schedules make it easier for everyone in your family to have the same expectation of when bedtime is happening and what needs to happen. Bedtime schedules allow the whole family to know what is happening next.
• Sleep quality: Bedtime routines can reduce the amount of nighttime awakenings and increase the amount of total sleep in toddlers.

What is a good bedtime routine for children?

While a good bedtime routine will need to be personalized for your family and can vary with each child, in general, an effective bedtime routine is done in the same order every time.

Do kids need a consistent bedtime?

A consistent bedtime and following the same routine nightly allows your child’s brain to recognize these cues for bedtime and to know that the last step is to go to sleep. Far from being boring, bedtime routines provide needed consistency and security for children.

What should be part of a bedtime routine?

You can choose the parts of the routine from the ideas below. The exact items/activities included don’t specifically matter, what matters is that the routine keeps the same components in the same order every night. You can choose which bedtime components work the best for your family and your child. You may find that different children in your family prefer different things for their bedtime routines.

• Bath: Taking an evening bath. Warm water can be very relaxing, and many kids enjoy playing with bathtime toys. Baths help transition from the day into the evening.
• Brushing teeth: Help set up the important habit of brushing your teeth every evening by including it as part of the bedtime routine.
• Book: Reading together can be a very special part of the evening routine.
• Quiet Connections: chatting about the day, sharing favorite stories, and singing songs or lullabies can be a peaceful way to end the day.
• Snuggles: Depending on your child, this may be rocking in a chair, a massage, or a cuddle.

You can also set the stage for bedtime by using music during some or all of the routine, as well as dim the lights. Your child may like to have a special bedtime stuffie or blanket that is held during some parts of the evening.

Some kids prefer you to leave the room after they are asleep, others prefer a last hug and kiss and for you to let them fall asleep on their own. You’ll figure out what works best for your child.

Using a checklist each night can be helpful so your kiddo is aware and involved with each step. See below for examples!

How long should a bedtime routine be?

Don’t let the bedtime routine become too cumbersome. In general, you want the entire routine to happen in less than an hour, from start to finish. Think about what time you want their bedtime to start and work backwards on when to begin the routine. For example, if your child goes to bed at 7 pm, you’ll want to start the routine at 6 pm. This may mean there’s not a lot of time after dinner before you start the bedtime routine.

What is the best age to start a bedtime routine?

Kid’s bedtime routines can start much earlier than you think. Babies as soon as 4 months can enjoy a nightly bedtime routine.

If your child is older and you haven’t started one yet, don’t worry! You can get started right away. Depending on your child’s age, you can talk with them about what parts they would like to include in a bedtime routine. Decide what parts are not flexible for you, like teeth brushing, and which parts they can have a choice in making, like reading a book.

In fact, following a bedtime routine can be helpful all the way through adolescence. As your child gets older, they may adjust what they want as part of their routine (i.e., no more singing a lullaby), but might still appreciate the opportunity to have some special 1:1 parent time every evening. Bringing some of the comfort and security of a routine can be helpful as they go through the emotional development of early adolescence.

If you are having a hard time falling asleep yourself, you can try creating a bedtime routine for you! It may have the same benefits of preparing your mind for sleep as it does for your child.

Are there supplements to help support children’s sleep?

Yes, there are supplements, including melatonin, that can help support your child’s sleep.* You can discuss with their healthcare professional if adding a melatonin supplement is a helpful option.

L’il Critters PJ Masks Melatonin gummy supplements are a delicious way to help support your little ones’ sleep* with 1 mg of melatonin in each 2-gummy serving. Drug-free and sugar free, these berry-licious gummies make taking melatonin at bedtime a snap.

The importance of a nighttime routine for kids

To help your child get the sleep they need, consider setting up a bedtime routine. With steps like bathtime, teeth brushing, book reading, and a snuggle, you can help support your kiddo’s sleep while sharing special nighttime moments. L’il Critters Melatonin gummies can help provide sleep support if needed.* Your care for your child is valuable, and by creating a comforting bedtime routine, you’re not only ensuring they get the rest they need but also building cherished memories that will last a lifetime.

Brought to you by the L’il Critters™ nutrition experts.