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Bedtime Routine For Toddlers

December 16, 2024

As a mum of three and a child sleep consultant in Ireland, I understand firsthand how challenging toddler sleep can be. One of the most essential tools for smoother nights is a well-thought-out bedtime routine. Many families I work with tend to rush through bedtime, starting in stimulating spaces like the kitchen or living room and then quickly transitioning to the bedroom, expecting their little one to fall asleep instantly. But without easing into the process and creating a sleep-friendly environment, bedtime can become a struggle.

In this blog, I’ll dive into why bedtime routines are so important and share practical tips for creating an effective, calming routine that sets your toddler up for restful sleep.

Why Bedtime Routines Matter

Between the ages of 18 months and two years, toddlers begin asserting their independence. This often leads to bedtime resistance, stalling, and delay tactics. Consistency in their bedtime routine can provide much-needed stability, helping them develop healthy sleep habits and fostering their overall well-being.

Key Benefits of a Bedtime Routine:

Predictability: A routine signals to your toddler that it’s time to wind down, easing transitions and reducing bedtime battles.
Security: Familiar rituals offer comfort, helping your child relax before sleep.
Regularity: Consistent practices establish stable sleep patterns and reinforce their natural sleep-wake cycle.
Improved Sleep Quality: A solid routine encourages deeper, more restorative sleep for your toddler and better rest for the entire family.

Effective Toddler Bedtime Rituals

Creating the perfect bedtime routine requires balancing predictability with flexibility. Every family is different, but here are key rituals and steps to consider:

Key Rituals for a Calming Routine

End Screen Time Early
Stop screens at least one hour before bedtime. Blue light from screens suppresses melatonin, the sleep hormone, making it harder for your child to settle.
Move to the Bedroom
When bedtime approaches, aim to transition all activities to your toddler’s room at least 30 minutes before they’re in their cot or bed. This helps signal that daytime activities are over. Dim the lights and create a calm, soothing environment to set the tone for restful sleep.
Brushing Teeth
Include brushing teeth as part of the routine to encourage good hygiene and mark the start of winding down.
Pyjama Time
Its a nice idea to let your toddler choose their pyjamas. This can foster independence and make bedtime more enjoyable. It gives them some choices within limits.
Comfort Object
If they have a favourite stuffed animal or blanket, include it for extra comfort.
Quiet Conversation
Spend a few minutes chatting about their day. This helps them feel heard and provides emotional reassurance.
Storytime
Read 1-2 short stories. Use a timer to set clear boundaries and let them know when storytime will end.
Relaxation Techniques
If your toddler has a lot of energy, consider adding a brief 1-2 minute meditation or breathwork session to help them wind down.

Sleepy Time Breathing Steps:

Have your toddler lie down comfortably.
Ask them to close their eyes and imagine floating on a cloud.
Guide them to take deep breaths through their nose, imagining they’re inhaling soft, fluffy clouds.
Exhale slowly through their mouth, picturing their breath as a gentle breeze.

Tuck In and Say Goodnight
Place your toddler in their bed or cot, give them a hug and kiss, and say goodnight.
Turn Off the Lights and Leave Confidently
A calm, dark room signals it’s time for sleep. Exit the room with confidence to reinforce the routine.

Steps to Build Your Routine

Choose a Consistent Bedtime
A set bedtime helps regulate their body clock and signals it’s time for sleep.
Introduce a Sleep Chart
Create a visual bedtime chart for your toddler to follow. Ticking off each step gives them a sense of accomplishment and routine.
Stick to a 30-Minute Limit
Keep the bedtime routine short and focused to prevent overtiredness or stalling.
Tuck In and Follow Through
Once you’ve established the routine, stick with it. Consistency builds trust and helps your toddler feel secure.

Have a Family Meeting
Before you begin working on improving your toddler’s sleep, take the time to sit down and have a conversation with them. Explain in a calm and positive way that you’ll be helping them learn to sleep on their own. Help them understand that getting more sleep will give them lots of energy for play and will give you more energy to join in the fun.

Keep the tone upbeat and encouraging so they feel supported and excited about this change. Outline what will happen after the bedtime routine so they know exactly what to expect—what is expected of them and how you will respond if they call out for you or get out of bed.

Consistency is key: Whatever approach you decide on, it’s important to follow through. This will help your toddler build trust in you and the process, making the transition to better sleep smoother for everyone.

Patience is Key

Changing sleep habits takes time, especially if your toddler has developed a reliance on your presence to fall asleep. Stay consistent, and they’ll learn to trust the process and feel secure.

Ready to Improve Your Toddler’s Sleep?

If bedtime battles are overwhelming you, let’s work together to create a plan that works for your family.

Book a Free 15-Minute Sleep Assessment Call
During the call, we’ll discuss your toddler’s sleep challenges, and I’ll share how I can support you in achieving better rest for your family.

Download My Free Toddler Sleep Guide
For more detailed tips and strategies, download my guide. Inside, you’ll find: