As a parent, one of the important actions you can take to assist your child in having good sleep is to establish a steady bedtime routine. A routine prior to sleep creates a signal for your child to relax and prepare for bed. It ultimately leads to a night of easier and deeper sleep. 



Set a regular bedtime: 

Consistency is key when it comes to bedtime routines. Set a regular bedtime that works for your child's age and sticks to it as much as possible.

Create a calming environment:

 Make sure your child's bedroom is a calming, peaceful space that promotes sleep. Consider using blackout curtains to block out light, a white noise machine to block out sound, and a comfortable mattress and pillows.

Establish a wind-down period: 

About 30 minutes before your child's bedtime, start a wind-down period. This could include quiet activities such as reading, drawing, or coloring.

Eliminate Screen Time: 

Power off all electronic devices such as televisions, tablets, and phones, for a minimum of 30 minutes before retiring for the night. The blue light emitted by screens can interfere with sleep.

Use Relaxing Scents:

 Use lavender-scented items like lotion or a diffuser to create a peaceful ambiance that can aid your child in dozing off more quickly.

Put on cozy pajamas: 

Put your child in comfortable, cozy pajamas that are appropriate for the weather.

Brush teeth and use the bathroom: 

Make sure your child brushes their teeth and uses the bathroom before getting into bed.

Read a Story: 

Take out some time to read or tell your child a bedtime story that can help them feel at ease and peacefully drift off to sleep.

Give a Goodnight Kiss: 

End the bedtime routine with a warm embrace or a goodnight kiss, and gently remind your child that it's time to drift off to sleep.



Consistently implementing a bedtime routine can help your child establish healthy sleep habits that will have long-term benefits. It's important to maintain patience and persistence as it may take time for your child to adjust to the new routine. Over time, the bedtime routine can become a cherished part of your family's nightly traditions