Establishing a consistent bedtime routine for kids is one of the most effective ways to support healthy sleep habits and reduce nighttime struggles. A predictable routine helps children wind down, feel secure, and prepare both physically and emotionally for rest. From brushing teeth to reading a bedtime story, each step signals that it’s time to transition from busy daytime activities to calm, restorative sleep.
Key Takeaways:
- A consistent bedtime schedule improves sleep quality and emotional regulation
- Calming activities like reading or quiet music help signal the body to rest
- Reducing screen time and stimulating play before bed supports faster sleep onset
- Patience and consistency are essential as kids learn and adjust to new routines
Table of Contents
Why a Bedtime Routine Matters
Bedtime routines are essential for children because they establish a sense of security and predictability. Neurodivergent kids, especially those with autism or ADHD, thrive on routines, as transitions can be overwhelming. Studies have shown that consistent bedtime practices can lead to improved sleep patterns, which, in turn, positively impact behavior and cognitive function during the day.
Read More: Autism & Sleep- What to Know and How to Help
How to Start the Best Bedtime Routine
Starting a bedtime routine might feel daunting, but trust me, it’s not as hard as it seems. Here’s a step-by-step guide to help you get started:
- Set a specific bedtime: Decide on a time when your kids should be asleep, then work backward to determine when to begin the routine.
- Create a calming environment: Dim the lights, play soft music, or use a white noise machine to signal it’s time to relax.
- Limit stimulating activities: Avoid screens and exciting games an hour before bedtime. Instead, choose calming activities like reading a book or discussing the day.
Neurodivergent kids often benefit from visual schedules or checklists to help them follow the bedtime routine. Tools like Goally’s visual schedules can be handy for parents managing bedtime routines with kids with different thinking and learning styles.
| Goally Feature | How It Works | Example |
|---|---|---|
| Bedtime Routine | Kids follow step-by-step visuals to get ready for bed. | 
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| Rewards | Kids earn points by completing their bedtime routine! | 
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| Sleep Mode | Kids choose their own night light and sound machine. | 
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| Morning Alarm | Goally wakes kids up without needing mom’s help. | 
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Creating the Perfect Bedtime Routine for Neurodivergent Kids
For parents of neurodivergent kids, a little flexibility goes a long way. For example, kids with sensory sensitivities might prefer a quiet story over music or need extra time brushing their teeth. The goal is to create a routine for your child’s unique needs.
Children with ADHD often have difficulty winding down at the end of the day, making bedtime routines more challenging. In these situations, setting clear expectations early in the evening can be helpful. Rather than abruptly signaling bedtime with phrases like “It’s time to sleep now,” which may feel frustrating or overwhelming, introducing calming activities—such as gentle stretching, deep breathing, or listening to a soothing podcast—can ease the transition. These activities serve as signals that bedtime is approaching, helping children prepare both mentally and physically for rest.
The Science Behind Bedtime Routines
Did you know that research from the American Academy of Sleep Medicine shows that kids with consistent bedtime routines fall asleep faster and experience fewer night awakenings? It’s because routines help regulate the body’s internal clock (the circadian rhythm).
Studies suggest that a good bedtime routine leads to better cognitive performance the next day. This means well-rested kids perform better at school, are more focused, and handle emotions more effectively. Pretty cool, right?
What to Include in Your Bedtime Routine
| Age Group | Suggested Bedtime Routine |
|---|---|
| Toddlers (Ages 1–3) | Bath time, Brushing teeth, Read a short book Hugs, and lullabies. Lights out at a consistent time |
| Preschoolers (Ages 3–5) | Clean up toys, Bath and pajamas, Brush teeth, Pick a bedtime story, Read together or listen to soft music, Snuggle and lights out |
| School-Aged Kids (Ages 6–10) | No screens during wind-down time , Shower or bath, Brush teeth and lay out clothes for tomorrow, Quiet reading or journaling, Lights out at the same time each night |
Read More: How to Put a Kid to Sleep in 40 Seconds
How to Handle Bedtime Challenges
Let’s be honest, no bedtime routine is perfect, and there will always be nights when things go off the rails. Handling bedtime challenges requires patience, whether it’s an outburst or a refusal to sleep. One key tip? Stay consistent. If your child refuses to brush their teeth or wants to stay up late, calmly explain that sticking to the routine helps them feel better the next day.
Sometimes, bending the rules a little is okay. If they’re anxious or upset, allow an extra story or five more minutes of cuddle time. The important thing is to create a positive association with bedtime.
Signs Your Routine Might Need Adjusting
If your child consistently struggles with going to bed, it might be time to reassess the routine. Look for signs like:
- Frequent bedtime resistance
- Trouble staying asleep
- Mood changes or irritability during the day
When you see these signs, it’s important to tweak things. Maybe they need a longer wind-down period, or the routine is too stimulating. Trial and error will help you find what works best.
Goally | Apps To Structure Your Kid’s Routine
Does your child struggle with transitions or staying on task? Goally’s visual schedule app breaks down large tasks into small, achievable steps. It helps kids complete their tasks independently!
Create custom routines with your own videos & pictures for every step. The steps come in small, bite-sized pieces to help your child learn the little fundamentals (like putting the toothpaste on their toothbrush!) to achieve bigger goals. And that’s just the beginning.
Developing the best bedtime routine takes time, but it’s worth it. Start simple, stay consistent, and adjust based on your child’s needs. A good night’s rest leads to better days for everyone. Remember, the key is to make the routine predictable and flexible enough to suit your family.
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FAQs About Bedtime Routines
What is a bedtime routine?
A bedtime routine is a series of steps that you and your child follow before bed. It can help your child wind down and relax, and it can also help them fall asleep more easily. A typical bedtime routine might include brushing teeth, putting on pajamas, and reading a story.
Why is a bedtime routine important for kids?
Because children who go to bed and wake up at the same time each day, which is a routine, tend to sleep better overall. It can also help children wind down, establish a sense of security, and signals to their bodies that it's time to sleep.
What are some examples of calming activities for a bedtime routine?
Reading a book, taking a warm bath, practicing relaxation exercises, or engaging in quiet play can help children relax before bed.
Should I include screen time in my child's bedtime routine?
It's best to avoid screen time close to bedtime as the blue light emitted from screens can interfere with sleep. Opt for calming activities instead.
What are some tips for creating a bedtime routine?
Here are some tips for creating a bedtime routine: Start by choosing a time that works for you and your child; Create a routine that is consistent and predictable; Keep the routine simple and age-appropriate; Make sure the routine includes relaxing activities; Avoid screen time in the hour before bed; and Create a calm and relaxing bedtime environment.
How long should a bedtime routine be for kids?
A bedtime routine can vary in length, but generally, aim for about 30 minutes to an hour to allow enough time for winding down and transitioning to sleep.
Hennah is an experienced writer and researcher, helping children with autism, ADHD, and other neurodivergent conditions. As a blog contributor for Goally, she combines her deep understanding of neurodiversity with practical advice, offering valuable insights to parents and educators.
