Bedtime Routines That Help Children Sleep

Children who have a consistent bedtime routine tend to fall asleep faster, wake less and have better mood and behaviour during the day. It doesn’t have to be complicated.

Imagine bedtime being a two-hour battle every night with your four-year-old. You introduce the same sequence each evening: bath, pyjamas, teeth, two stories, lights out at 7:30. The first week is hard, but by week three, they’re asleep within 20 minutes.

How much sleep children need

Including naps, guidance from paediatric sleep experts suggests:

• Toddlers (1 to 2 years): 11 to 14 hours
• Preschoolers (3 to 5 years): 10 to 13 hours
• School age (6 to 12 years): 9 to 12 hours
• Teenagers (13 to 18 years): 8 to 10 hours

A simple routine

1. Switch off screens at least an hour before bed.
2. Have a warm bath or wash.
3. Put on pyjamas and brush teeth.
4. Read a story or talk quietly together.
5. Lights out at the same time each night, including weekends where possible.

Keep the bedroom dark, quiet and cool, and avoid sugary snacks and caffeinated drinks in the evening.

But what if they keep getting up?

Return them to bed calmly and quietly, with minimal talking, every time. Be consistent; it usually improves within a couple of weeks. A reward chart can motivate older children. Night fears are common; a night light and reassurance help.

Talk to a healthcare provider if your child snores loudly, pauses in breathing during sleep, is very sleepy in the day, or has ongoing sleep problems affecting behaviour or learning.

Sources: American Academy of Sleep Medicine, American Academy of Pediatrics, World Health Organization (Guidelines on sleep for children under 5), The Sleep Charity.