Bedtime Tips & Parent Resources
Practical advice for creating peaceful bedtime routines that work for your whole family.
Creating a Bedtime Routine That Works
A consistent bedtime routine is one of the most powerful tools for better sleep. It signals to your child's brain that sleep is coming and helps them wind down naturally.
30 Minutes The Perfect Routine
Bath Time (10 min)
Warm water raises body temperature, and the subsequent cooling triggers sleepiness.
Pajamas & Teeth (5 min)
Physical cues that bedtime is approaching.
Story Time (10-15 min)
The calm, focused activity that transitions to sleep. This is where the magic happens.
Goodnight Ritual (2-3 min)
Hugs, kisses, a special phrase like "Sweet dreams!" provides closure.
Pro tip: Consistency matters more than perfection. Even on busy nights, try to maintain at least a shortened version of your routine.
How Much Sleep Does Your Child Need?
| Age | Recommended Sleep | Ideal Bedtime |
|---|---|---|
| 1-2 years | 11-14 hours (including naps) | 6:30-7:30 PM |
| 3-5 years | 10-13 hours (including naps) | 7:00-8:00 PM |
| 6-12 years | 9-12 hours | 7:30-9:00 PM |
| 13-18 years | 8-10 hours | 9:00-10:30 PM |
Source: American Academy of Sleep Medicine
Handling Bedtime Resistance
If your child resists bedtime, you're not alone. Here are proven strategies that really work:
"I'm not tired!"
Often means they're overtired. Try moving bedtime 30 minutes earlier.
Tip: A calming story helps transition from "wired" to "tired."
"One more story!"
Set clear expectations: "Tonight we're doing two stories."
Tip: Let them choose which stories. Autonomy reduces resistance.
"I need water/bathroom!"
Build these into the routine before lights out.
Tip: Try a "bedtime ticket" system for one extra request per night.
"I'm scared of the dark!"
Completely normal. A dim nightlight or "monster spray" can help.
Tip: Stories about brave characters help process fears.
Creating the Perfect Sleep Environment
Keep It Dark
Darkness triggers melatonin production. Use blackout curtains or shades.
Keep It Cool
Ideal temperature: 65-70°F (18-21°C). Bodies sleep better when slightly cool.
White Noise
A fan or white noise machine blocks disruptive sounds and creates sleep cues.
Comfort Objects
A special stuffed animal or blanket provides security. Let them choose their "sleep buddy."
Managing Screen Time Before Bed
The Science
Blue light from screens suppresses melatonin production by up to 50%, making it harder to fall asleep.
No screens for at least 1 hour before bedtime.
Screen-Free Alternatives
Quick Tips Checklist
- Same bedtime every night (even weekends, within 30 min)
- Dim lights 30 minutes before bed
- No screens 1 hour before bed
- Include a calming story in the routine
- Keep bedroom cool (65-70°F)
- Use blackout curtains or shades
- Avoid sugar and caffeine after lunch
- Create a predictable goodbye ritual
Make Storytime the Best Part of Bedtime
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