Why bedtime routines are key to better sleep

A consistent bedtime routine is one of the easiest ways to support healthy sleep for babies and toddlers. Research shows that regular routines help children fall asleep more easily and support emotional development and family wellbeing too.

What does a bedtime routine look like and why does it matter?

A bedtime routine is a familiar set of calm activities that helps your child recognise that sleep is coming. This might include a bath, massage, singing a lullaby, reading a story, quiet play, or some one-to-one time with a parent.

The most helpful bedtime routines are:

• Calm and low-stimulating

• Enjoyable for both parent and child

• Easy to repeat each evening

• A good fit for your family’s lifestyle

Most routines work best at around 30 minutes, but this can vary from family to family.

When children know what’s coming next, it helps them feel safe and secure, especially at the end of a busy day. This sense of predictability often leads to less resistance at bedtime and calmer evenings overall.

Routines change as children grow

As babies turn into toddlers, routines naturally change. Massage may be swapped for calm play, and stories often increase. Toddlers may also test boundaries at bedtime, which is completely normal and best handled with gentle consistency.

Bedtime baths and storytime

A bath can be a lovely part of a bedtime routine, but it’s not essential. Some children find baths relaxing, while others become overstimulated. If that’s the case, moving bath time earlier in the evening or to the daytime can help keep bedtime calm.

I love ending the day with a story. Reading before bed supports language development, helps children wind down, and creates a calm, comforting transition into sleep.

Keep It Simple

A bedtime routine doesn’t need to be complicated or time-consuming. Consistency matters far more than doing everything “perfectly.”