How to Create a Relaxing Bedtime Routine for Children

Making Bedtime Easier for Your Child

Every parent or caregiver has been there: The toddler who was happily playing with a toy is now throwing a tantrum because it’s time for bed. The child who can’t sleep because they’re worried about tomorrow’s spelling test. The teen who is texting their friends well past midnight.

You can help set the tone for a more relaxing and familiar bedtime routine. While it won’t be perfect every night, a more relaxing bedtime routine can help your child get better sleep, which is vital for their mental and physical wellbeing.

Six Tips for a Calmer Bedtime Routine

Children and teenagers tend to thrive within the invisible guardrails of a familiar routine. According to a 2025 study in the Journal of Developmental & Behavioral Pediatrics, a consistent bedtime routine can matter more than sleep length or quality for a child’s emotions and behaviors. Here are six ways to make your child’s bedtime routine a more relaxing experience:

1. Set a Consistent Bedtime

Set a bedtime that will allow your child to get the appropriate amount of sleep. Consider your family’s schedule and your child’s age. The American Academy of Sleep Medicine recommends:

• 4 months to 12 months: 12 to 16 hours (including naps)

• 1 to 2: 11 to 14 hours (including naps)

• 3 to 5: 10 to 13 hours (including naps)

• 6 to 12: 9 to 12 hours

• 13 to 18: 8 to 10 hours

A consistent bedtime can help reduce bedtime protests and make the evening calmer for everyone.

2. Encourage Exercise and Play During the Day

During the school year, children and teens often spend a lot of time sitting during the day. Screentime can also affect how active your child is throughout the day. Encourage playing outside after school, sports and other physical activities. Physical activity — in all ages — has been shown to reduce stress, make it easier to fall asleep and improve the quality of sleep. When your child is naturally tired, falling asleep will be much easier.

3. Wind Down Before Bed

As bedtime approaches, help your child or teen wind down by:

• Avoiding caffeine

• Limiting snacks

• Turning off screens

• Taking a warm shower or bath

4. Help Your Child Relax

Life can be stressful for children and or teens. School, friends and activities can feel overwhelming. Encourage and model ways your child can relax, such as:

• Drawing pictures/coloring

• Journaling

• Deep breathing exercises

• Stretching

• Yoga

• Meditation

Tip: Star breathing helps young children focus on slow, steady breaths. Have your child imagine or draw a star and breathe in and out along each line. Repeat as needed to help them relax.

5. Create a Calming Environment

The next time you put your child to bed, consider the amount of light in the room. If your child is younger and goes to bed before it’s dark out, try covering the windows a bit more to help darken the room. An older child may enjoy wearing a sleep mask. If they’re afraid of the dark or prefer a little light, try using a nightlight.

Consider the room’s temperature. If needed, use a fan to help keep the room cool in the summer months. If your child sleeps better in a warmer environment, adjusting what they wear to bed or their bedding can help create a cozier atmosphere.

Finally, consider the room’s noise level. Sometimes noise is unavoidable, especially if your child shares a room, sleeps where others are awake or you live on a busy street. Using white noise, a fan or soft music can help them sleep. Older kids may also benefit from earplugs or calming nature sounds.

6. Follow a Familiar Bedtime Routine

In addition to sticking to a regular bedtime, establishing the order for getting ready for bed signals the brain to realize Hey! It’s almost bedtime. Keep it short and simple. For example:

• Bath

• Pajamas

• Brush teeth

• Read book

• Tuck in bed

• Kiss goodnight

Your teen can set their own routine, which may involve a shower, skincare regimen, reading or journaling, and then lights out.

When to Seek Expert Sleep Support

Even with your best efforts, the bedtime routine you’ve worked hard to establish may still be met with frustration, resistance or tears. However, if you notice your child or teen consistently struggles with sleep, talk to your pediatrician. For additional support, contact the Sleep Disorders Program at Children’s Nebraska to schedule a consultation for your child.