There’s no doubt that parents of children of all ages understand the importance of sleep. Aside from preserving parental sanity, a child’s sleep is critical for their development.

According to the CDC and the Sleep Foundation, adequate sleep is crucial for preventing poor mental health, obesity, type 2 diabetes, a weakened immune system, and both attention and behavior problems.


A good bedtime routine is one that promotes relaxation and is solidified by consistency.

These steps should be executed every night at roughly the same time. Our bodies naturally sleep and awaken at the same time each day when we are consistent with our routine.

Furthermore, kids thrive with routines. It allows their still-developing minds to feel secure in knowing what comes next.

1. Set a consistent bedtime

Consistency is crucial when it comes to bedtime. Setting a regular bedtime helps regulate your child’s body clock, making it easier for them to fall asleep and wake up at the same time each day. Choose a bedtime that allows your child to get the recommended amount of sleep for their age. For example, preschoolers generally need around 10-13 hours of sleep per night, while school-aged children need 9-11 hours.

2. Calm down with relaxing activities

Help your child transition from the busyness of the day to the calm of bedtime with relaxing activities. This could include reading a book together, taking a warm bath, or practising some gentle yoga or deep breathing exercises. Avoid stimulating activities like screen time, as the blue light emitted by screens can interfere with the body’s production of melatonin, the hormone that regulates sleep.

3. Create a bedtime routine chart

Visual aids can be a great way to help young children understand and follow their bedtime routine. Create a simple bedtime routine chart with pictures or drawings depicting each step of the routine, such as putting on pyjamas, brushing teeth, and reading a bedtime story. Let your child help decorate the chart and place it somewhere visible in their bedroom.

4. Limit sugar and caffeine intake

What your child eats and drinks in the evening can have a big impact on their ability to fall asleep. Avoid giving your child sugary snacks or drinks close to bedtime, as the energy boost from sugar can make it harder for them to wind down. Similarly, stay away from caffeine, which is found in chocolate, soda, and some medications, as it can interfere with sleep.

5. ​Create a relaxing sleep environment

Create a sleep-friendly environment that promotes relaxation and comfort. Keep your child’s bedroom cool, quiet, and dark, and invest in a comfortable mattress and pillows. Consider using white noise machines or gentle music to drown out any background noise that might disturb your child’s sleep. And don’t forget about security objects like a favourite stuffed animal or blanket, which can provide comfort and reassurance during the night