Here is some of the science behind routines, why they’re so helpful for young children, and a breakdown of some sample routines, by age, that support quality sleep.
\n \nBedtime Routines are Important
\nStudies show that bedtime routines provide a sense of security and relaxation, making it easier for children to transition from wakefulness to sleep. Additionally, a consistent routine helps establish a regular sleep schedule, leading to better overall sleep quality and daytime functioning.
\nBy incorporating various activities in the bedtime routine, parents can create a calming environment that signals the body’s internal clock, and helps children relax and prepare for sleep.
\nWhy Bedtime Routines are Helpful
\nIn order for children to move from an alert and active state to a relaxed and rested state, there needs to be some sort of transition that cues the body that it’s moving from one state to another. With time and consistency, these routines become powerful cues and good habits that the body recognizes that it’s time to sleep. Routines also allow a child to know what’s happening next. Children thrive when they know what to expect! This is why when you veer from their regular routine, you often experience unwanted behaviors or battles. A routine provides this predictability, allowing your child to feel safe and secure because they know what to expect.This string of events becomes a powerful cue for children of all ages, however, routines should change over time.
\nBedtime Routine for a Newborn Baby
\nBy six weeks old, a newborn baby can begin to recognize the patterns of a routine. When you bring your little one home from the hospital or birthing centre, you can incorporate nap and bedtime routines right away to help set up a strong sleep foundation.
\nA quality bedtime routine for a newborn looks like this:
\nA quality nap routine for a newborn looks like this:
\nBedtime Routine for an Infant
\nAs your little one grows, their Moro reflex lessens, their stomach gets larger, they no longer need to be swaddled, and can go longer between feedings at night. For these reasons, and the fact that we now want to disassociate feeding and sleep, we’re going to change up the routine just a little bit.
\nA quality bedtime routine for an infant looks like this:
\nA quality nap routine for an infant looks like this:
\nBedtime Routine for a Toddler
\nThere are even more things to be mindful of as your infant enters the toddler years. You may notice there’s more energy to be expelled, and hunger due to growth and development.
\nA quality bedtime routine for a toddler looks like this:
\nA quality nap routine for a toddler looks like this:
\nOther Considerations for Your Child’s Bedtime Routine
\nAs you can see, bedtime routines change over time as your child grows and develops. Other things you may need to consider adding to your child’s routine might be:
\nA bedtime snack! When many children are done with bottles or their sippy cup, you can replace them with a high-protein snack such as cheese and crackers, yogurt and granola, or toast with nut butter.
\nLarge motor playtime! Some children will need to expel their last bits of energy from the day before starting their calming bedtime routine. Have them play outside, kick a ball with you, or go for a walk before officially starting their bedtime routine. This will ensure that their body is ready to be still and calm when it’s time for bed.
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Sophia, owner of The Sleepy Godmother, is a certified pediatric sleep consultant who is extremely passionate about helping parents teach their little ones to establish healthy sleep patterns. For more information, visit her website at thesleepygodmother.com or contact her at
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