Written by Claire Burgess, Family Consultant

In the busy lives we lead, establishing a consistent bedtime routine can often take a back seat. However, the bedtime routine is not just another task to check off the list; it's a powerful tool that can transform those bedtime battles and prepare our little ones for a good night’s sleep! So, let's delve into the importance of a good bedtime routine!

1. Dinner / tea time: 

Dinner / tea time serves as a transition from the hustle and bustle of the day to the start of bedtime preparations. The last meal of the day for children should ideally consist of foods that are satisfying and provide sustained energy throughout the night. Try to avoid heavy, rich foods close to bedtime, as they can cause discomfort and may sometimes disrupt sleep.   

2. Wind Down Play Time: 

After dinner, it's playtime with a twist. Your little one might still have some ‘wiggles’ that they need to get out before bedtime.  Doing activities which help to do this along with calming their nervous system will help prepare them for bed - @courtneyenglish.ot has some great examples of activities you can do over on Instagram.  If they don’t have the ‘wiggles’, opt for quiet, soothing activities that help your child unwind and calm their nervous system. Puzzles, sensory activities, colouring etc. are perfect choices for this.  

3. Bath Time: 

Having a bath within 30 minutes of bedtime can trigger the release of melatonin, the hormone that helps with sleep. Making bath time a regular part of your bedtime routine can help your little one drift off more easily. If you don’t have a bath, then a nice warm shower can also have the same effect. 

4. Get Ready for Bed: 

Once out of the bath, it's time to put on pyjamas and get ready for bed. This can also be a time for some massage / wrapping in a nice warm towel, which will also help your little one to relax before bed. Depending on their age and stage, use this time as an opportunity to encourage independence and ownership of this part of their bedtime routine.  

5. Story Time: 

Reading a bedtime story transports your child to a world of imagination and wonder. Not only does it foster a love for reading but is also a lovely time to spend uninterrupted time with your child. Even for babies it is helpful to introduce stories to their bedtime routine. 

6. Clean Teeth: 

Brushing teeth, before bed not only prevents cavities but also signals the end of the bedtime routine, preparing your child for sleep. We have a blog all about this which you can read here.  

7. Sing a Lullaby: 

Lullabies have stood the test of time for a reason. Incorporating a lullaby into your bedtime routine has a calming effect on babies and young children and adds an extra layer of comfort and familiarity. Lullabies trigger a relaxation response; physiological activity lessens, heart rate slows and pupils dilate. 

Studies highlighted by Bupa in their article here show that lullabies can help children get to sleep more quickly. Dr Robin Clark, Medical Director, Bupa UK insurance, says that: “this is especially true when they’re sung by parents or caregivers.”  

 Following some research, Bupa have come up with a list of  9 modern lullabies for sleep-deprived parents! They are as follows: 

1. What Was I Made For? – Billie Eilish 
2. Life Goes On – Ed Sheeran featuring Luke Combs 
3. I Wanna Be Yours – Arctic Monkeys 
4. All My Loving – The Beatles 
5. Heaven (Classic Version) – Bryan Adams 
6. Lean On Me – Bill Withers 
7. Lately – Stevie Wonder 
8. Imagine – John Lennon 
9. Truly – Lionel Richie 

8. Say a Bedtime Phrase: 

A simple bedtime phrase, such as "Goodnight, sleep tight, see you in the morning" or “Don’t be sad, don’t be blue, just remember I love you”, provides closure to the day. Consistency is key, so choose a phrase and stick to it each night. 

9. Tuck Into Bed: 

Finally, it's time to tuck your little one into bed with a gentle kiss and a whispered "sweet dreams." Creating a calm sleep environment (ensuring adherence to safer sleep guidelines), helps your child feel safe and secure as they drift off to sleep. 

Incorporating these elements into a bedtime routine not only helps your child transition from wakefulness to sleep but also fosters feelings of security and predictability. As the experts at Bupa highlight in this article, a consistent bedtime routine can help reduce sleep disturbances and promote healthy sleep habits in children. 

So, let's embrace the magic of bedtime routines and set the scene for a lifetime of restful sleep and sweet dreams!   

For more information about sleep you might be interested in ‘Your Guide to Sleep’ - a step-by-step video guide, our other sleep blogs, or you might feel that you would like further support from a 1:1 sleep consultation - more information on our parenting consultations is here.

We also have a podcast - ‘Newborn to Teen and Everything in Between’ - listen here.