As a parent, you’ve probably experienced the chaos of bedtime: the protests, the delays, the sudden thirsts or “one more story” please. It’s exhausting! But bedtime doesn’t have to feel like a nightly battle. With a consistent and well-planned bedtime routine, you can transform bedtime from chaos to calm, setting the stage for restful sleep for your little one (and you!).
Why Bedtime Routines Matter
Babies and children thrive on predictability. A calming bedtime routine helps signal to your little one that it’s time to wind down, allowing their bodies and minds to prepare for sleep. This consistency also helps reduce night time anxiety and sets up healthy sleep habits that can last a lifetime.
5 Steps to a Stress-Free Bedtime Routine
Set a Regular Bedtime
Children’s bodies operate on an internal clock, or circadian rhythm, and keeping bedtime consistent helps regulate it. Pick a time that works for your family and stick to it, even on weekends. Ideally somewhere between 7pm and 8pm is what usually works for most children.
Create a Calm Environment
Dim the lights, lower the noise, and make the bedroom a soothing, sleep-friendly space. If you need tips on this, see my blog post “5 Tips on Creating the Ideal Sleep Environment for Your Baby”. Avoid bright screens and overstimulating activities in the hour leading up to bedtime. A peaceful environment signals to your child that it’s time to relax.
Establish a Predictable Sequence
Kids love knowing what comes next. A simple routine—such as a shower or bath, pyjamas, story time, cuddle, song and bed—can work wonders. Top Tip: Stick to the same steps every night to help your baby or toddler transition from play to sleep more easily. The consistency will really help as your little one will know what to expect next.
Keep It Short and Sweet
Aim for a 10-20 minute routine to prevent it from dragging on. Lengthy routines can lead to delays and frustration for both you and your little one.
Be Consistent but Flexible
While consistency is key, life happens. If you’re traveling or have a late night, try to stick to the general flow of the routine, even if it’s adjusted slightly.
Bedtime Routine
A stress-free bedtime routine won’t happen overnight, but with patience and consistency, it will become second nature for you and your child. Remember, bedtime isn’t just about sleep—it’s a time for connection, comfort, and calm.
If you’re struggling to create a routine or need personalised support, I’m here to help. Let’s work together to make bedtime peaceful and restorative for your family!
How I can help:
If the challenge in your home is more than creating a calming bedtime routine and you’re unsure or overwhelmed, know that you don’t have to navigate this journey alone. Reach out for guidance, and let’s work together to find the perfect strategy and approach for your family. Better sleep is within reach – my Nurture Support Sleep Program may be just what you need.
Nurture Support Sleep Program
Are you struggling with multiple night wakes, inconsistent day naps or long settles for naps and bedtimes and you’re all just … exhausted?
Maybe your little one is:
Relying on you to fully assist them in falling asleep and this has now become unsustainable for you
Consistently waking up overnight when you know they have the potential to sleep longer stretches
Feeling tired and cranky because they are only taking short naps during the day or maybe nap times and lengths are inconsistent
Not getting the sleep they need for growth, behaviour and immunity which is resulting in other health and well-being issues
Knowing the exact steps you could take for you and your little one to get a good night’s sleep would be life-changing… right?
Well, the good news is that I can help you take the right steps to achieve your goals!
The Nurture Support Sleep Program Includes:
1. Online Sleep Questionnaire and Assessment
2. Personalised Sleep Plan
3. Online Sleep and Activity Log where I support you
4. Regular phone check in’s over 1 or 2 weeks
5. Everything Sleep Guide
Are you ready to have a happy,
well-rested sleeper?
If you’re exhausted and uncertain of where to begin, know that I’ve been there too.
Let me show you how to navigate sleep with ease for a happier, well-rested family!
Fill out my Contact Form and I’ll be in touch
Nicole Jayawickreme
Certified Baby Sleep Consultant and Registered Nurse (Neonatal Intensive Care)
I’m a certified sleep specialist, neonatal intensive care nurse, wife and a mother of 3 beautiful little children. I know first hand how important sleep is and I am here to help you and your family with my sleep programs so that you all can thrive.
I will guide and empower determined parents like you, to get the sleep you desperately need so that you have the energy to be the best parent that you can be!
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