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Stella Sleep Bedtime Routine

Our suggested bedtime routine is based on sleep strategies that have scientific support.

Stella Sleep Bedtime Routine

Our suggested bedtime routine is based on sleep strategies that have scientific support.

What are the benefits of a bedtime routine?

A consistent bedtime routine is associated with better sleep in children.

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.

What should a good bedtime routine contain?

The Stella Sleep bedtime routine has been formulated using evidence-based sleep strategies, and the latest sleep research.

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.

The Stella Sleep bedtime routine
Try these simple steps to make bedtime easier.
Want to improve your child's sleeping habits? Check out our best tips for good sleep hygiene.
We're proud to design great sleep aids for kids
Our sleep stories are written and produced using a method recommended by our sleep experts to help kids fall asleep faster.
Our best tips for good sleep hygiene
A regular schedule
A set wake-up and bedtime, as well as daily activities interspersed with periods of rest.
A relaxing bedtime routine
Set aside plenty of time for a calming bedtime routine. Try relaxing activities such as taking a bath, and listening to a sleep story.
No screens in the bedroom
Avoid screens in the bedroom, even during the daytime. The bedroom is for calming down, and the bed is for sleeping.
Avoiding stress and conflict at bedtime
Use low-affective strategies when dealing with your child, to minimise stress and conflict at bedtime.
Regular mealtimes
Provide healthy and tasty meals at regular times throughout the day. Avoid serving a meal immediately before bed. If your child is hungry at bedtime, offer a small non-sugary snack.
Daily exercise
Play, sports, a walk, bicycling - all wonderful exercise activities that can be undertaken during the day.
Bedtime Stories - Stella Sleep App is listed by the kidSAFE Seal Program.

Designed for kids

Safe, ad free, and based on established sleep science
Stella Sleep offers unique audio content designed to help children relax and fall asleep. Together you can explore our range of gentle, kind and magically sleepy characters and their journey towards sweet dreams and deep, enjoyable sleep. Try the app together our recommended bedtime routine based on established sleep science. With Stella, moments of calm relaxation will soon be your child's favourite time of day!
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