Bedtime routine for kids: what the research supports, step by step

What a bedtime routine is

A bedtime routine is the same short series of calm activities, in the same order, every night before lights out. Researchers define it in much the same way: in their 2009 study, Mindell and colleagues describe it as parents engaging their child in the same activities in the same order on a nightly basis before turning out the lights. Its job is to signal, night after night, that the day is ending and that sleep comes next.

What an experiment found

In a randomised study of 405 mothers and their children aged 7 to 36 months, Mindell and colleagues asked half of the families to follow a specific three-step routine for two weeks: a bath, a massage or lotion, and quiet activities such as cuddling or a lullaby, with lights out within 30 minutes of the end of the bath. Compared with the control group, the children fell asleep faster and woke less often and for less time during the night, and the mothers’ mood improved. The study was supported by a consumer-products company whose employees co-authored it, and the children were very young, so it is best read as evidence that a consistent routine helps, not that a particular product does.

The more consistent, the better

A larger survey of the mothers of 10,085 children aged 0 to 5, in countries across Asia, Oceania, North America and the United Kingdom, found that a consistent bedtime routine was associated with earlier bedtimes, falling asleep faster, fewer night wakings and longer sleep, as well as fewer parent-reported daytime behaviour problems. The association was dose-dependent: the more often a routine was followed, the better the outcomes. It is a correlation, not proof, but it points in the same direction as the experiment.

The four ingredients

A 2018 review by Mindell and Williamson groups the usual components of a bedtime routine into four areas: nutrition, such as a healthy snack; hygiene, such as a bath and brushing teeth; communication, such as reading or singing; and physical contact, such as cuddling. The review argues that these moments may support more than sleep, including language, emotional regulation and the parent–child relationship, while stating that more research on those outcomes is needed. The American Academy of Pediatrics sums up a simple version for young children in three words: brush, book, bed.

How much sleep children need

The American Academy of Sleep Medicine recommends, per 24 hours, 11 to 14 hours of sleep for children aged 1 to 2 and 10 to 13 hours for children aged 3 to 5, naps included; 9 to 12 hours for children aged 6 to 12; and 8 to 10 hours for teenagers aged 13 to 18. Work backwards from wake-up time. For a seven-year-old who gets up at 7 a.m., counting back 9 to 12 hours gives a sleep time between 7 and 10 p.m. Choose a time within that range that suits your child, and keep it stable.

Start at the same time every night

Consistency matters more than the exact content. Start the routine at roughly the same time every evening, and keep it short enough to finish calmly; in the Mindell experiment, lights went out within 30 minutes of the end of the bath. The American Academy of Pediatrics also recommends a regular daily rhythm, with the same waking time on weekdays and at weekends, to help a child feel secure and to make bedtime smoother.

Screens off well before bed

A systematic review of 67 studies by Hale and Guan found that screen time was adversely associated with sleep, mainly shorter sleep and later bedtimes, in 90 percent of the studies, although a causal link has not been confirmed. The American Academy of Pediatrics recommends keeping screens out of children’s bedrooms, especially at night, and turning them off at least an hour before bedtime. Make “screens off” the first step of the routine rather than a negotiation at the end.

Calm steps, always in the same order

After screens off, keep everything low-key: a bath or wash, pyjamas, teeth, the toilet, a story, a cuddle, lights out. The American Academy of Pediatrics suggests avoiding exciting play and activities before bedtime, and describes storytelling, reading aloud, conversation and songs as rituals that can help ease a child to sleep. The exact order matters less than keeping it the same, so your child can predict what comes next.

Stories and songs count

In a large US study of about 8,550 preschool children, Muñiz and colleagues found that taking part in more family routines was associated with higher odds of strong social-emotional health, and storytelling and singing were among the routines linked to higher odds. The study cannot show cause and effect, but it is a reminder that the bedtime story is not a delay to be kept to a minimum. It is part of the point.

Handling stalling and one more thing

Requests for water, another hug or one more question are common at lights out, and the American Academy of Pediatrics counts stalling and resisting going to bed among the most common sleep problems in children. Build the predictable requests into the routine, such as a drink of water before teeth and a last hug at the door, so that after lights out your answer can be calm and brief. A picture routine helps here too: when the last card is done, the routine is over, and the chart says so rather than you.

Make it portable

The American Academy of Pediatrics advises using sleep routines that can be used anywhere, so you can help your child get to sleep wherever you are. A routine made of simple steps, a story, a song and a familiar cuddly toy travels to grandparents’ houses and holiday rentals far better than one that depends on a particular bath or night light.

Older children can run their own

From school age, children can take over parts of the routine: preparing tomorrow’s bag, laying out clothes, charging devices outside the bedroom, reading on their own. Let them build the list with you and tick it off themselves, while you keep an eye on the time the lights go out.

When to ask for help

The American Academy of Pediatrics lists snoring, sleep apnoea and loud or heavy breathing during sleep among the common sleep problems of childhood, and notes that a child who sleeps too little or poorly may have trouble paying attention at school. If you notice any of these, or if bedtime problems persist despite a steady routine, talk to your child’s doctor. A routine improves habits; it does not treat a sleep disorder.

Where Bravi fits

Bravi lets a parent prepare bedtime routines with picture steps, such as bath, pyjamas, teeth, story and lights off, with ready-made versions for ages 3–5, 6–8 and 9–12. The steps can be read by the system voice or your own recorded voice, and a reminder can signal the start at a chosen time. Set up and consult the routine before the final screen-free hour, then put the device away. Use a printed chart or familiar spoken reminders for the remaining steps rather than asking your child to use the screen until lights out. The dark background and calm mode, which removes sounds and animations, are interface options; they do not replace the recommendation to turn screens off before bedtime.

Further reading

• Mindell, Telofski, Wiegand & Kurtz (2009), A nightly bedtime routine: Impact on sleep in young children and maternal mood, Sleep
• Mindell, Li, Sadeh, Kwon & Goh (2015), Bedtime routines for young children: A dose-dependent association with sleep outcomes, Sleep
• Mindell & Williamson (2018), Benefits of a bedtime routine in young children: Sleep, development, and beyond, Sleep Medicine Reviews
• Paruthi et al. (2016), Recommended amount of sleep for pediatric populations: A consensus statement of the American Academy of Sleep Medicine, Journal of Clinical Sleep Medicine
• Hale & Guan (2015), Screen time and sleep among school-aged children and adolescents: A systematic literature review, Sleep Medicine Reviews
• Muñiz, Silver & Stein (2014), Family routines and social-emotional school readiness among preschool-age children, Journal of Developmental & Behavioral Pediatrics
• HealthyChildren.org (American Academy of Pediatrics): Healthy sleep habits: How many hours does your child need?
• HealthyChildren.org (American Academy of Pediatrics): The importance of family routines