Create a Bedtime Routine That Actually Works

Gentle, Consistent Steps for Calmer Evenings and Better Sleep

Creating a bedtime routine isn’t just about getting your child to sleep—it’s about helping them feel safe, loved, and prepared for rest. Whether you have a newborn or a toddler, the key is consistency and connection.

Here’s how to build a routine that works for both of you:

1. Set a Realistic Bedtime

Pick a bedtime that suits your child’s age and needs. For toddlers, somewhere between 7:00–8:30 PM works well. For newborns, follow sleepy cues.

1. Create a Wind-Down Sequence

Start 30–45 minutes before sleep. Dim the lights, reduce noise, and switch to calm activities like:
• Bath time
• Gentle massage
• Pajamas and diaper change
• Story time or lullaby

1. Keep It Predictable

Repetition helps children feel secure. Try to stick to the same steps in the same order every night—even when traveling or staying up late occasionally.

1. Make It a Bonding Moment

Use this time for cuddles, eye contact, and quiet conversation. It’s not just a routine—it’s a message of love and safety.

1. Be Patient

Some nights will be smooth, others won’t. Don’t worry if things aren’t perfect. The goal is consistency, not control.

Final Tip

Avoid screens at least 1 hour before bed, and give your child time to relax into sleep—don’t rush it.

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