How to Create a Calming Bedtime Routine

Bedtime can often be a challenging time for parents, especially when children are restless or reluctant to sleep. This is where a bedtime routine can help. Implementing a calming bedtime routine can make all the difference in helping your child wind down and prepare for a peaceful night’s sleep. In this post, we’ll explore tips and advice to create a calming bedtime routine for your little ones.

Establish Consistent Bedtime:

Set a consistent bedtime for your child and stick to it as much as possible. A regular sleep schedule helps regulate their internal body clock, making it easier for them to fall asleep and wake up at the desired times. There can be some flexibility on weekends and during the holidays, but it’s important to keep this as regular as possible.

Create a Soothing Environment:

Make your child’s bedroom a calming and comfortable space. Ensure the room is dark, quiet, and at a comfortable temperature. Consider using a nightlight or a white noise machine to create a soothing ambience.

Dim the Lights and Minimize Stimulation:

About an hour before bedtime, dim the lights in the house and minimize stimulating activities. Encourage quieter and calmer activities, such as reading a book or engaging in quiet playtime. The goal is to get your child to wind down and relax.

Build Good Hygiene Habits:

Lifelong habits start at home. Make sure each night, before bed, that your child is cleaning their teeth properly, washing their face, and having a bath or shower. These activities not only promote good hygiene but tell your child that it’s time to wind down and get ready to go to sleep.

Incorporate Calming Activities:

Allow your child to engage in calming activities before bed. This could include listening to soothing music, practising deep breathing exercises, or gentle stretching. You can also let them enjoy an episode or two of their favourite kids cartoons to help them relax – provided they aren’t watching screens too close to bedtime. These activities can help relax their bodies and calm their minds.


Creating a calming bedtime routine for your child is essential in promoting a peaceful and restful night’s sleep. Use these tips to create a bedtime routine that suits both you and your child and stick to it as best you can. Consistency will help not only, but your child, to get a better nights sleep and prepare for the next day of fun and adventure.


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