Getting kids to settle down at night can feel like an uphill battle. Whether you’re trying to get multiple children to bed, parenting a neurodivergent child, or simply trying to end the day on a calmer note, having a reliable bedtime routine can make all the difference.
These seven bedtime routines that actually help kids wind down are designed to be flexible, inclusive, and most importantly, effective. Let’s explore how small shifts help your evenings feel less chaotic and more connected.
1. Use a Visual Schedule
Visual routines provide structure without constant reminders. Many children, especially those with ADHD, respond well to seeing what’s next. A simple chart with icons that represent bedtime tasks, such as brushing teeth and putting pajamas on, can guide your child through each step independently.
When they know what to expect, they’re more likely to follow through without a fight.
2. Transition With a Warm Bath
A warm bath not only cleans off the day, it also signals the body to wind down. The drop in body temperature afterward encourages melatonin production, setting the stage for sleep.
To make the transition even smoother, use calming scents such as lavender and dim the bathroom lighting to avoid overstimulation.
3. Dim Lights and Screens Early
Bright lights and glowing screens delay the body’s natural sleep response. About 30-45 minutes before bedtime, lower the lights and turn off TVs, tablets, and phones.
Swap harsh overhead lighting for lamps or nightlights. This signals the brain to start winding down naturally, without the need for a battle.
4. Include Audiobook Wind-Down Time
Instead of screen time, consider replacing the last 10–15 minutes of the night with a story. Listening to a favorite tale helps kids relax while giving you a moment to connect.
Plus, the surprising benefits of audiobooks for children include enhanced vocabulary and a love for reading, notably for kids who struggle with dyslexia or attention challenges.
5. Offer Sensory-Friendly Options
Some kids need more than quiet time to feel safe enough to sleep. Try offering sensory tools such as a weighted blanket, soft sleepwear, or a cozy stuffed animal.
Items that provide gentle pressure or a consistent texture can make a significant difference, particularly for children with sensory sensitivities.
6. Practice Predictable Calming Rituals
Small routines have a big impact. For instance, after your kid is finished their brushing teeth and is tucked into bed you sing them the same goodnight song every evening. Predictability is comforting for young kids or those who thrive on routine.
7. Create a “Goodnight” Environment
The sleeping environment matters more than you think. Keep bedrooms cool and clutter-free, use blackout curtains to block out distractions, and try white noise to mask household sounds. You might even introduce a nighttime playlist. Just be sure the songs are consistent and calming.
These seven bedtime routines that actually help kids wind down rely on patience and persistence. And once you find what works for your child, bedtime might even become something to look forward to.
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