Toddler Bedtime Routine to Help Your Child Sleep Through the Night
As a parent of a toddler, you know bedtime can sometimes feel like a marathon. From their sudden bursts of energy to the inevitable cries of “just one more hug” or “I am thirsty” it’s easy to feel like bedtime is a battle you’re constantly losing.
But here’s the good news: toddlers thrive on routine. A predictable and calming bedtime routine not only helps them feel secure but also teaches them how to wind down and prepare for sleep—something every parent dreams of, right?
Let’s walk through a step-by-step bedtime routine to help your toddler transition peacefully into sleep, with some helpful tools to make it even smoother.
Why a Bedtime Routine is Important for Toddlers
Toddlers love knowing what to expect. A consistent bedtime routine gives them that sense of predictability, making them feel safe and secure at the end of their day. It also helps their little bodies recognize when it’s time to start winding down and what’s coming next.
Without a routine, toddlers can quickly become overtired and/or overstimulated. And if you’ve ever experienced an overtired toddler (the tantrums, the drama, the refusal to sleep), you know it’s something to avoid at all costs. If you’re not sure whether overtiredness is part of the problem, check out my blog on Signs of an Overtired Baby and How to Break the Cycle for tips that can help with toddlers too.
What Makes a Great Toddler Bedtime Routine?
The magic of a bedtime routine lies in its simplicity and consistency. Toddlers don’t need anything fancy—they just need a predictable series of steps that signal bedtime is near.
Think of it like a recipe: a few calming ingredients that, when combined, create the perfect mix of connection, calmness, and readiness for sleep.
Sample Toddler Bedtime Routine
Here’s an example of a bedtime routine that works for many families. Feel free to tweak it to fit your toddler’s unique needs and temperament.
Set the Mood
Start by dimming the lights and turning off screens about 60 minutes before bedtime. This helps signal to your child's body that it's time to wind down, as exposure to blue light from screens can interfere with the production of melatonin, a hormone that helps regulate sleep. A soft nightlight can also create a calming atmosphere. (Looking for one? I’ve added some of my favorites to my Amazon storefront.) Dimmer switches are a favorite of mine because you can slowly darken the space as you progress through the bedtime routine.
Bath or Wash-Up
A warm bath (or even just washing hands and face or a quick wipe down) can be incredibly relaxing and serves as a natural cue that bedtime is near. You can also incorporate products like Epsom salts and lavender-scented bath items to promote relaxation.
Brush Teeth and Potty Time
Add in teeth brushing and a quick potty trip to avoid middle-of-the-night wake-ups. To make it fun, try a toddler-friendly toothbrush or sing a short song while brushing. You can also practice some independence by letting them brush their teeth and then going in behind them to finish the job properly.
Quiet Connection Time
Spend 5–10 minutes reading books, telling a calm story, or even working on a puzzle together. Choose activities that don’t hype them up but instead bring them closer to sleep mode. Some of our favorite activities are listening to a guided meditation on our Zenimal (NESTEDTORESTEDSLEEP FOR 5% OFF).
Cuddle and Say Goodnight
This is your time to connect—whether it’s through a bedtime song, gentle cuddles, praying together, or saying a quick goodnight to their favorite stuffed animals. Your presence and cuddles help them feel secure.
Tuck Them In
Finish with a consistent 'goodnight' ritual, such as turning on a white noise machine or saying a calming sleep phrase like, 'Sweet dreams, we love you, and we’ll see you in the morning.' And remember—do not, I repeat, do NOT sneak out of the room. Say a proper goodbye, and depending on where you are in the process of independent sleep, either stay in the room or leave. If you need to stay, gently let them know that you’ll be leaving soon to sleep in your own room and will see them in the morning.
Stick to the same steps every night so they know exactly what to expect.
Make Bedtime Easier with These Tools
Let’s be honest: even the best bedtime routine can have its hiccups. That’s where tools like routine charts and other sleep helpers come in handy.
Charmspring Routine Chart: This visual chart helps toddlers follow their bedtime routine step by step. They love the feeling of accomplishment when they complete each task! Grab it here and use code RESTED20 for $20 off.
Free Routine and Bedtime Pass Printables: Want something simple? Download my free bedtime routine chart here. Need to end the stalling and “one more hug” requests— grab the free bedtime pass template here.
Amazon Sleep Essentials: Need a great bedtime book, blackout curtains, or cozy pajamas? Check out my curated toddler sleep favorites on my Amazon storefront.
HOT TAKE: Keep your phone out of their room if possible. When you have your phone, it can cause distractions and not to mention that blue light coming from it. If you need to take it in the room then try to leave it on a dresser or something rather than having it in your hand. The routine should be focused just on your toddler and nothing else. Really use this time for connection and relaxation for you then them.
Common Toddler Bedtime Struggles (and How to Handle Them)
Even with the best routine in place, some toddlers test the limits. (Totally normal!) Here are a couple of quick fixes for common challenges:
Resistance or Stalling: Give your toddler a bit of control by offering choices, like “Do you want to wear the red pajamas or the blue ones?” They’ll feel more involved and less likely to fight bedtime.
Overstimulation: To reduce overstimulation before bed, focus on calming activities like reading a story or listening to soft music. Avoid stimulating actions such as active play or screen time, and create a peaceful environment by dimming the lights and using soothing sounds like white noise or meditation music. A consistent bedtime routine also helps lower the stimulation for your toddler.
Final Thoughts
Bedtime doesn’t have to be stressful. By creating a simple, consistent routine and involving your toddler in the process, you can make evenings smoother for everyone.
If you’re struggling to create a bedtime routine or feeling stuck, I’d love to help. My group coaching program and membership offer support, personalized strategies, and encouragement to tackle even the toughest sleep struggles.
Get on the waitlist for the next group coaching session HERE.
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