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How To Create A Sleep Routine For Your Young Child

A sleep routine is important for your young child’s healthy development, so make sure you set one up!

This guide focuses on toddlers and preschoolers, roughly ages 1 to 5. If you have a baby, start with the safety note below.

First, a Safety Note for Babies Under 12 Months

Sleep routines help babies too, but safe sleep comes first. The American Academy of Pediatrics recommends the following for babies up to 1 year old:

  • Always place your baby on their back to sleep, for every nap and every night.
  • Use a crib, bassinet or play yard with a firm, flat mattress and a fitted sheet only. Keep pillows, blankets, bumpers and soft toys out of the sleep space.
  • Share a room with your baby, but not a bed, for at least the first 6 months.
  • Avoid overheating. Your baby needs only one more layer than you would wear, and a wearable blanket can be used instead of a loose blanket.
  • Don’t put your baby to bed with a bottle of milk, formula, juice or any other sugary drink.

Start With a Consistent Daily Rhythm

Starting your child’s daytime routine with consistency is key to success. If you can develop a consistent bedtime and morning routine, your child will be more likely to stick with it through the night and into the day. Keeping wake-up time, meals, naps and playtime at about the same times each day also helps your child feel secure and makes bedtime smoother.

Establish a Consistent Routine

A predictable routine helps many children know what to expect and settle more easily at bedtime. Here’s how:

  • Wake your child at about the same time each morning. A regular wake time helps set the body clock.
  • Be consistent with the time you put the lights out at night and get your child ready for bed (for example, turn off the TV and close the curtains).

Set a Consistent Bedtime

Setting a bedtime is one of the most important things you can do for your child’s sleep habits. Choose a consistent bedtime that allows enough total sleep for your child’s age, and keep it about the same every night.

How much sleep is enough? The American Academy of Sleep Medicine recommends this much total sleep in every 24 hours, and the American Academy of Pediatrics supports these guidelines:

  • Babies, 4 to 12 months: 12 to 16 hours, including naps
  • Toddlers, 1 to 2 years: 11 to 14 hours, including naps
  • Preschoolers, 3 to 5 years: 10 to 13 hours, including naps
  • School-age children, 6 to 12 years: 9 to 12 hours

Younger children need more sleep than older ones, so siblings may need different bedtimes. When schedules get busier, for example when school starts or sports and other activities pick up, review bedtimes to make sure each child is still getting enough sleep.

Create a Simple Bedtime Routine

The idea of establishing a bedtime ritual for your child may seem daunting at first, but it’s actually pretty simple once you get used to doing it every night. A routine can be as simple as a bath, pajamas, brushing teeth and a book, and you may also want to include quiet music.

  • If your child has a bedtime snack, offer it before brushing teeth.
  • Follow an easy order recommended by the American Academy of Pediatrics: brush, book, bed.
  • Turn off all screens at least one hour before bedtime, and keep TVs, tablets and phones out of your child’s bedroom, especially at night.

Make Time to Wind Down

Your child needs to be relaxed when they are taking a nap or going to sleep, so make sure it’s not just another activity that you have to do as well. You can’t expect them (or yourself) to relax if there’s no time set aside just for that purpose.

Quiet time together, such as reading books, cuddling or playing calmly, can help your child settle. How much wind-down time a child needs varies with age and temperament: some settle after a short, simple routine, while others do better with a little more time. A long session isn’t always possible, especially when parents work full-time jobs, so choose a length that suits your child and your family’s schedule, and keep it calm and screen-free.

Set Up a Sleep-Friendly Room

  • Keep the room dark and quiet, with no TV or other screens, and turn off bright overhead lights. If a dim nightlight helps your child feel comfortable, it’s fine to use one.
  • Keep the room comfortably cool. Dress your child in light, comfortable sleepwear, and avoid adding so many layers or blankets that they overheat.
  • Make sure there’s enough space for your child to move around without feeling cramped, so they can get comfortable for naps and bedtime.

Be Patient as New Habits Form

Creating a sleep routine for your child is important, but so is making sure they’re getting enough sleep. Start with small, consistent steps, and try not to be frustrated if your child doesn’t follow the new routine right away. If you have concerns about your child’s sleep, talk with your pediatrician.

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