Establishing a bedtime routine for your toddler

When your toddler isn’t sleeping, no one is, which can be really challenging. We're sharing why a bedtime routine is important for your toddler, as well as tips to help you create one.

The importance of a bedtime routine

Kids thrive on consistency, and a predictable bedtime routine helps prepare their body for sleep. While a rigid schedule isn’t necessary, a consistent bedtime routine offers flexibility while still reinforcing healthy sleep habits.

The goal of a bedtime routine is to signal to your child, both physically and mentally, that it’s time to wind down. This might include a warm bath, dimmed lights, and a bedtime story before tucking them in with cuddles and lights out. Creating a peaceful environment with soft lighting, gentle sounds, and a calm atmosphere can help set the stage for restful sleep.

How a bedtime routine benefits toddlers:

• Provides a sense of security: Familiar routines help toddlers feel safe and comforted.
• Encourages relaxation: Engaging in calming activities prevents overstimulation before bed.
• Improves sleep quality: A consistent routine helps toddlers fall asleep faster and stay asleep longer.

How much should toddlers sleep?

Young toddlers should get 12 to14 hours of sleep each day, including naps. As they approach preschool age and stop napping, their sleep requirement decreases to 10 to 13 hours per day. To prevent overtiredness and ensure they get enough rest, aim for a bedtime around 7 or 8 PM.

Bedtime routine ideas for toddlers

• Avoid screen time in the evening: Screens (TV, tablets, smartphones) should be shut off at least an hour before bedtime.  
• Warm bath: A soothing bath can help relax their body and signal that bedtime is near.
• Massage: Follow up with a gentle massage using kid-friendly lotion to promote relaxation.
• Dim the lights: Using a night light or soft lighting prepares your child for sleep.
• Pajamas: Changing into fresh, cozy pajamas helps reinforce the transition to bedtime.
• Cuddle with a book: Reading together is a great way to bond together before bed, while promoting a sense of security and comfort.  
• Include comfort objects: Offer your child a comfort object like a favorite stuffed animal, blanket, or lovey to hold during their bedtime routine. This can provide a sense of security at bedtime.

Tips for establishing a bedtime routine for toddlers

• Let your toddler participate in the bedtime routine: This can mean offering two pajama choices and letting them choose if they'd prefer to skip or be carried to bed.  
• Use visual or verbal cues to prevent meltdowns: Consider using "OK to wake" clocks, visual timers, and picture schedules. Give your toddler a five- to ten-minute warning before it’s time to wrap up play time and get ready for bed.  
• Incorporate outdoor play into your bedtime routine: This could be a walk around the block after dinner, sitting on the porch and reading a book, or having a picnic on the grass.
• Connect with your toddler during bedtime: It’s a great time to share a special song, talk about their day, and fill their emotional cup.
• Be consistent: Routines help toddlers predict the schedule. If a change is needed, communicate it ahead of time for a smoother transition.

Example bedtime routines for toddlers

Routine 1: Dinner, family walk, bath, brush teeth, lotion, songs, books, snuggles, bed.

Routine 2: Dinner, heavy work play (jumping, climbing, carrying, pushing), bath, brush teeth, lotion, massage, books, bed.

Routine 3: Dinner, 1:1 screen-free child-led play with parent, bath, brush teeth, stories, bed.

If your child has trouble falling asleep, add heavy work play to their bedtime routine, like pulling or pushing objects, jumping, or climbing. These activities help burn off any remaining energy before bed. Afterward, incorporate calming sensory activities like a gentle massage, rocking in a rocking chair, or applying calming lotion to promote relaxation for sleep.

If you have questions about your child’s bedtime routine or sleep habits, reach out to your local or Summer Health certified sleep consultant for support. Summer Health is a pediatric telehealth platform offering 24/7 care, providing answers for everything from urgent concerns to everyday questions about your child’s health.