Studies have shown that a consistent bedtime routine is associated with better sleep in children, including an earlier bedtime, shorter time before falling asleep, fewer night wakings, and longer sleep duration. Having a set bedtime routine also leads to fewer parent-perceived sleep problems in children, as well as fewer daytime behaviour problems.
The number of hours your child should be sleeping depends on their age, for guidelines on the number of hours of sleep per day, see our Sleep Guideline page.
A successful bedtime routine ensures that your child's physical, mental and emotional needs are met. This may sound complicated, time-consuming and arduous, but research has shown that there are a few simple steps that you can take to make bedtime and falling asleep a simple and easy process for your child.
For example, serving a substantial, nutritious dinner a few hours before bedtime, and limiting sugary snacks, can be a helpful way to prepare for bedtime. Limiting screens and electronic games before bed, and allowing for sufficient time to wind down and relax before it is time to fall asleep is also a good strategy.
Below you can find the Stella Sleep suggested bedtime routine. These have been formulated using evidence-based sleep strategies, and the latest sleep research. Also, in the Stella Sleep app, you can find the track "Advice for parents", with further recommendations for making bedtime a dream.