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Ages 2–8 · Gentle · Printable

The Calm Bedtime Routine

A gentle, screen-free wind-down that actually works. Print the chart, follow the steps, keep the same order every night — the boring bit is where the magic is.

The routine (about 1 hour 45 min)

Shift the clock earlier or later — just keep the same order.

  1. 1Warm dinner + slow chat

    6:00 pm

    Turn off screens. Ask one open question about their day ('what made you laugh?').

  2. 2Wind-down play

    6:30 pm

    Puzzles, LEGO, drawing, playdough. Nothing loud, nothing screen-based. Dim one lamp.

  3. 3Warm bath

    7:00 pm

    Not too hot, not too long. A bath drops core body temperature after — brilliant for sleep.

  4. 4Pyjamas + teeth

    7:15 pm

    Same order every night. Kids feel safest when the sequence is predictable.

  5. 5Tidy the day away

    7:20 pm

    Put three toys away together. It signals 'day is finishing.'

  6. 6Story in bed

    7:25 pm

    Two books they choose, one you choose. Read slowly. Voice lower than dinnertime voice.

  7. 7Three-question chat

    7:40 pm

    'One nice thing today.' 'One thing tomorrow.' 'One person you love.'

  8. 8Cuddle + lights out

    7:45 pm

    Nightlight on if they use one. Same phrase every night ('sleep tight, I love you, see you in the morning').

Six things that make the biggest difference

  • Start 20 minutes earlier than you think

    Most bedtime meltdowns are overtiredness. Move the whole routine 20 min forward for a week and watch what happens.

  • Same order, every night

    Predictability = safety. Bath → pyjamas → teeth → book → bed. Boring is the goal.

  • Kill the overhead lights an hour before

    Bright white light delays melatonin. Warm lamps only after 6pm.

  • Give them one small choice

    'Blue pyjamas or green pyjamas?' Two options, both fine with you. Feels autonomous, doesn't derail.

  • Water by the bed

    Removes the 'I'm thirsty' stall completely.

  • Answer stalls with the same short line

    'It's sleep time now. I'll see you in the morning.' Broken record. Kind, calm, done.

When it isn't working

  • Won't stay in bed

    Try: Walk them back quietly, no chatting. Same script every time. Boring is the win.

  • 4am wakes

    Try: Check the room temperature (16–18°C is ideal) and blackout the light coming in from summer mornings.

  • Scared of the dark

    Try: A warm nightlight (not blue-white). A 'brave' teddy tucked in first. Name three things they'd tell the dark if it appeared.

  • Won't fall asleep

    Try: Try a slow-breath teddy on their tummy — 4 counts in, 6 counts out — for 2 minutes. Works surprisingly often.

  • Big feelings at bedtime

    Try: The day's feelings surface when it's quiet. Sit close. Name it: 'sounds like today was hard.' Don't fix, just witness.