Bedtime Routine for Kids: Steps, Timings and Handling Stalling

A bedtime routine for kids is the same short sequence of calm steps every night, in the same order, ending with lights out and you leaving the room. It works because the steps themselves become the cue for sleep. This guide covers why routines help, what to include, a sample routine by age, handling stalling and call-outs, screens, and what to do when it isn't working.

The short answer: start a 30 to 60 minute quiet wind-down at the same time each night. Include a bath or shower, pyjamas, teeth, toilet, a set number of stories and a goodnight, then leave while your child is still awake. Screens off at least an hour before bed. Keep bedtime within an hour across the week, including weekends. Be calm, brief and boring when they call out, and praise what went well the next morning.

Why a routine works

Children settle more easily when they know what comes next. The Sleep Health Foundation says a consistent bedtime routine helps a child's body and mind get ready for bed, and children go to sleep more easily when they go to bed at about the same time each night. They also tend to wake at about the same time each morning (source).

The routine is not a reward or a negotiation. It's a set of steps that happen whether the day was good or bad, which is exactly why it works. The same idea applies to grown-ups; see bedtime routine for adults.

What to include

The Sleep Health Foundation suggests starting with 30 to 60 minutes of quiet time away from screens and anything too stimulating. A typical routine includes a bath or shower, pyjamas, a drink, cleaning teeth, a toilet visit, a bedtime story, a goodnight kiss and then lights out as you leave the room. It also says to put limits on this time and not let children stall.

• Same order, every night. The order is the signal.
• Quiet activities only. Reading, being read to, a bath, soft music. The Foundation advises against active games, playing outside, TV, social media and computer games in the half hour before bed (source).
• A set number of stories. Agree on it before you start, not at the end.
• A dim, quiet bedroom. A night light is fine if your child likes one.
• No vigorous exercise in the hour before sleep, and no caffeine after lunch.
• Bed is for sleeping. Keep toys with screens, TVs and phones out of it.

A sample routine by age

Adjust the times to your child's wake-up time and sleep need. For how many hours to aim for, see how much sleep kids need.

Step	Toddler (lights out 7:00pm)	Primary school (lights out 8:15pm)
Screens off	6:00pm	7:15pm
Bath or shower	6:20pm	7:30pm
Pyjamas, teeth, toilet	6:35pm	7:45pm
Stories or reading	6:45pm, two books	7:55pm, one chapter
Goodnight and leave	7:00pm	8:15pm

Older children can take over parts of it themselves: laying out tomorrow's clothes, packing the school bag, reading alone. That also takes pressure off the morning; see school morning routine.

Handling stalling, call-outs and getting up

Most children test the routine. One more drink, one more story, a sudden need to discuss something important. The Royal Children's Hospital Melbourne suggests deciding on acceptable bedtime behaviour in advance, explaining it during the day, and expecting some resistance at first; behaviour may get worse before it gets better (source).

When your child calls out or gets up:

1. Go in briefly if they're upset. Reassure them, keep it short.
2. Walk them back to bed quietly, if needed holding their hand.
3. Be calm, repetitive and boring. The RCH notes that for some children, even a parent getting angry is more interesting than sleeping.
4. Repeat as many times as it takes. Consistency is what changes the habit.
5. Praise in the morning. Focus on what went well rather than what didn't.

The RCH also suggests sticker charts, even for older children, with a small prize after five stickers. If the whole routine is too much, break it into parts: one sticker for getting into bed, one for staying in bed, one for sleeping through.

If your child ends up in your bed every night, see kids in your bed at night. If fear is the problem, see kids afraid of the dark.

Screens and the routine

healthdirect suggests turning off computers, phones and televisions an hour before bedtime, because screen light can stimulate the brain and make it harder to fall and stay asleep (source). For older children, the bigger issue is often the phone coming to bed. The Sleep Health Foundation suggests keeping devices out of the bedroom overnight and points out that swapping the phone alarm for a plain alarm clock makes that easier. For more, see screens before bed.

When it isn't working

Give a new routine time; behaviour often gets worse before it gets better. If bedtime is still a battle, check a few things:

• Is bedtime too early or too late? Both can make settling hard. Watch for when your child naturally gets sleepy.
• Is a late nap getting in the way? Naps after about 4pm can delay sleep.
• Is something else going on? Illness, being too hot, a new school, a move or a family change can all unsettle sleep for a while.

See your GP if your child snores loudly or seems to struggle to breathe at night, if worries are ongoing or severe, or if you've been consistent for weeks and nothing has changed. This guide is general information, not medical advice.

Where the Sovune Nudge fits

We make the Sovune Nudge, a silent alarm wristband, so we're not neutral. It's not part of a bedtime routine. It can help with the other end of the night: getting an older child up without a phone in the bedroom, or getting you up early without waking a toddler who finally went down.

• No app, no phone, no pairing. Alarms are set on the band itself, so devices can stay out of the room.
• Silent. No speaker and no sound, so a sibling in the same room sleeps on.
• Builds gently, from a soft tap through three intensity levels over a full minute, and can be switched off sooner.
• Three separate alarms, for school days and different family members' starts.

It comes with a 30-day money-back guarantee.

Quick answers

How long should a bedtime routine for kids take? About 30 to 60 minutes of quiet time, ending with lights out and you leaving the room.

Should I stay until my child falls asleep? Ideally leave while they're still awake, so they learn to settle without you. Take it slowly if this is new.

What if my child keeps getting out of bed? Walk them back calmly and briefly, every time. Keep it boring and praise them in the morning.

Should bedtime change on weekends? Keep it within about an hour of school nights, and keep wake-up time similar too.

For every type of silent alarm compared, see our complete guide to vibrating alarms in Australia.

See the Sovune Nudge →