How to establish a toddler bedtime routine for better sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the stages of a bedtime routine for toddlers that can help you and your child sleep better. Plus, how to establish the best toddler bedtime routine today.
For many parents of toddlers, bedtime is the toughest part of the day. From struggling to get your kid in the bathtub to wrangling them into pajamas, that stretch of time can seem endless. Plus, there’s anxiety involved. If they don’t get to sleep now, the next morning is sure to be a challenge. Deep breaths — it doesn’t have to be this way. Establishing a bedtime routine for your toddler can be a game-changer for their sleep and your family’s wellbeing.
Why bedtime routines are important for toddlers (and their parents)
Getting good sleep is critical for toddlers. Not only does it boost their mood, but it can also impact their growth, brain development, and immune system. A well-structured bedtime routine can be an important part of ensuring they get enough rest.
Calming bedtime routines can signal to your child's body that it's time to wind down and prepare for sleep. This can help regulate their internal clock, making it easier for them to fall asleep and stay asleep through the night.
Consistency is also important. When your child knows what to expect each night, they feel safe and comfortable, which can reduce resistance to bedtime. In addition, by establishing a bedtime routine when your child is young, you’re helping to create healthy sleep habits that can benefit them for years to come.
There are benefits for parents and caregivers too. When your child goes to bed without a struggle, you get some much-needed quiet time and improved sleep, as well.
5 stages of a toddler’s bedtime routine
The best bedtime routine for a toddler involves a comforting sequence of events. This predictable evening pattern can help your toddler transition from the activities of the day to a restful night's sleep.
Wind down time: Start the bedtime routine with a calm activity that begins the transition from their active daytime to restful nighttime. This could include quiet play, drawing, or listening to soft music.
Bath time: A warm bath can soothe your toddler and help relax their muscles. It can be a clear sign that bedtime is approaching. Create a calming environment by lowering the lights and using gentle, comforting tones.
Pajamas and brushing teeth: Help your toddler put on their pajamas and brush their teeth to encourage good hygiene habits and reinforce the bedtime routine.
Storytime: Read a book together to bond with your toddler and soothe them toward sleep. Choose stories that aren’t too stimulating and try not to get too animated.
Quiet time: Finish the bedtime routine with a quiet activity, such as cuddling, singing a lullaby, or gentle back patting. This final stage can help your child feel secure and ready to fall asleep.
How to establish a toddler’s bedtime routine: 8 tips
1. Set a specific bedtime
Choose a consistent bedtime that allows your toddler to get the recommended amount of sleep, typically between 7–8 p.m. A set bedtime can help regulate your child’s internal clock, making it easier for them to fall asleep and wake up at the same time each day.
💙 Join Sienna the Sleepy Sloth on an adventure through the rainforest to help your kids settle down for bed.
2. Create a predictable sequence
Establish a pattern of activities to follow in the same order every night so your toddler knows what to expect. This can help reduce anxiety and resistance to bedtime.
💙 Get inspired to add mindfulness into your toddler's bedtime routine with the exercises in the Mindfulness for Kids (Ages 3-4) series.
3. Be consistent
Maintain the bedtime routine every night, even on weekends and during vacations. Consistency helps reinforce the habit and helps your child’s body and mind prepare for sleep.
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4. Adjust as needed
As your toddler grows, their needs and preferences may change, so adjust the routine accordingly. For example, you might extend quiet time, make bedtime a little later, or choose different bedtime stories as your child’s interests evolve.
5. Deal with resistance
If your toddler resists bedtime, stay calm and consistent. Offer choices within the routine to give them a sense of control, such as picking which pajamas to wear or choosing a book. Reinforce positive behavior with praise and avoid engaging in power struggles.
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6. Manage nighttime awakenings
If your toddler wakes during the night, guide them back to sleep using the same calming activities from the bedtime routine. Keep your tone and manner soothing to avoid stimulating them further, so they can get back to sleep as quickly as possible.
7. Create a calming environment
Keep the room cool, dark, and quiet. You might like to use a white noise machine to drown out background noises and blackout curtains to block out light.
💙 Press play on a soundscape to enhance your child’s sleep environment, like Aurora’s Forest Cottage.
8. Limit screen time
Avoid screens such as TVs, tablets, and smartphones for at least an hour before bedtime. The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep. If you’re using a phone or tablet for a bedtime story or to play music, keep it face down and out of reach of your kids.
What is a bedtime routine chart (and why you should use it with your toddler)?
A bedtime routine chart is a visual guide showing the steps of your toddler's bedtime routine. It can help toddlers understand and follow their nightly schedule.
1. Enhances understanding: Toddlers are visual learners. A chart with pictures representing each activity in the bedtime routine can help them understand what comes next, making the routine more predictable and easier to follow.
2. Encourages independence: A bedtime routine chart can let toddlers take ownership of their bedtime process. When they feel in charge, it can promote independence and build their confidence.
3. Reduces bedtime battles: Laying out the steps clearly means less room for resistance. This consistency can help reduce anxiety and make the transition to bedtime smoother.
4. Creates a sense of accomplishment: Toddlers can feel a sense of achievement when they complete each step of the routine. You can make the chart interactive by allowing your child to place a sticker or checkmark next to each completed task. This can encourage them to stick to the routine and can make bedtime more enjoyable.
How to create an engaging and effective bedtime routine chart
Include pictures: Use images for each activity, such as a bath, brushing teeth, putting on pajamas, reading a book, and quiet time. Find pictures online, use stickers, or draw simple illustrations.
Make it colorful: Bright colors can capture your toddler's attention and make the chart more appealing. Use markers or stickers to make each step stand out.
Involve your child: Let your toddler help create the chart to help increase their interest in following the routine. It can give them a sense of ownership over their bedtime.
Display it prominently: Place the chart where your toddler can easily see it every night, like at eye level on their bedroom wall.
Toddler bedtime routine FAQs
How long should a toddler’s bedtime routine take?
A typical bedtime routine for a toddler should take around 30–60 minutes. This allows enough time for each activity but without a rush. It includes time for winding down, taking a bath, brushing teeth, putting on pajamas, reading a story, and having some quiet time.
What are some calming activities to include in a bedtime routine?
There are plenty of options for calming activities to help your toddler relax and transition smoothly to sleep.
Reading a book: Choose gentle, soothing stories that aren’t too stimulating.
Listening to soft music: Play lullabies or calming instrumental music at a low volume.
Gentle cuddling: Spend a few minutes cuddling with your child to provide comfort and security.
Talking about the day: Have a quiet conversation about the highlights of the day or what your child is looking forward to tomorrow.
Singing a lullaby: A familiar lullaby can be soothing.
Soft lighting: Dim the lights in the room to create a peaceful atmosphere.
What time should a 2-year-old go to bed?
Most 2-year-olds go to bed between 7–8pm. This bedtime allows them to get the recommended 11–14 hours of sleep each day, including naps. Consistent bedtimes can help regulate your toddler’s internal clock, making it easier for them to fall asleep and wake up at the same time each day. Adjust bedtimes based on your child's specific needs and daily schedule, so they can get enough restful sleep.
What is a good bedtime for a 3-year-old?
A good bedtime for a 3-year-old is typically between 7–8:30pm At this age, children still need about 10–13 hours of sleep in a 24-hour period, including naps. A consistent bedtime within this range can help ensure they get enough rest, which supports their growth and development. As with younger toddlers, a regular bedtime routine can help your 3-year-old fall asleep and stay asleep through the night.
Is 9pm too late for toddler bedtime?
For most toddlers, 9pm is considered late. Toddlers need about 11–14 hours of sleep each day, including naps, to support their health, wellbeing, and development. An earlier bedtime, usually between 7–8 pm, can help them get the sleep they need. A later bedtime can make it harder for them to wake up at a consistent time in the morning and might not provide enough rest.
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