Establish Consistent Bedtime Routines

Ah, bedtime—the nightly Olympic event where you attempt to wrangle your wildling into pajamas, locate the one correct stuffed animal, and recite 'Goodnight Moon' with the dramatic flair of a Shakespearean actor. If you’re tired of the bedtime chaos (and the 47th request for water), a consistent routine might just be your ticket to the elusive land of parental free time (or, you know, collapsing on the couch).

For kids, predictable bedtime routines help their brains wind down—think of it as a psychological off-switch, signaling that it’s safe to relax. Routines lower stress hormones, boost emotional security, and help kids fall asleep faster (hallelujah). For parents, it’s a sanity-saver and a chance to bond, and your own brain gets a break from the nightly negotiations.

How to do it

  1. Pick a bedtime and stick to it—even when you’re tempted to binge-watch just one more episode. Consistency helps set your child’s internal clock.

  2. Create a simple, repeatable sequence. For example: bath, pajamas, story, snuggle, lights out. Predictable routines help signal that it’s time to wind down.

  3. Keep it short and sweet. The bedtime routine shouldn’t turn into an epic saga. Aim for a process that’s comforting but efficient.

  4. Give a five-minute warning before starting the routine. This helps your child transition and prevents them from feeling blindsided.

  5. Stay calm and consistent, even if you’re met with Oscar-worthy protests about monsters or existential questions about the moon. Your steady approach reassures your child and reinforces the routine.

Key tips:

  • Consistency is crucial—stick to the same bedtime and routine each night.
  • Keep the routine predictable but flexible enough to adapt if needed.
  • Offer gentle reminders and transitions to help your child prepare for bed.
  • Maintain a calm demeanor, even during protests or stalling tactics.
  • Remember, a short and sweet routine is often the most effective.

When you notice the sun setting or after dinner dishes are done.

Say out loud, 'Time to start our bedtime adventure!'
Give yourself (and your kid) a high five or do a goofy victory dance.
Print out or draw a silly bedtime routine chart with your child’s help and stick it on their bedroom door.

When your child puts on their pajamas.

Read one page of a bedtime story together.
Whisper dramatically, 'We did it! The bedtime story has begun!'
Place your child’s favorite book and stuffed animal on their pillow every morning.

When the alarm goes off in the evening.

Dim the lights in your child’s room.
Take a deep breath and mentally award yourself a gold medal for 'Most Consistent Parent.'
Set a recurring phone alarm labeled 'Bedtime Wind-Down.'