A bedtime routine is crucial in helping kids sleep well. But have you ever stopped to think about *why* it matters so much? A consistent bedtime routine is more than just a checklist—it’s a powerful tool that nurtures your child’s physical, emotional, and cognitive development. Of course, establishing one isn’t always easy, and the nightly steps will evolve as your child grows.

We chatted with Abby Sharpe, a sleep consultant and founder of Hey Abby,  about the importance of bedtime routines, when to start one with your baby, why they remain essential as your child grows, and some sample steps you can follow at home. 

Why Bedtime Routines Matter

“Our bodies thrive on rhythm, and children especially benefit from predictable cues,” Sharpe says. “A bedtime routine helps their brain recognize that sleep is coming, making it easier to wind down and fall asleep.”

Beyond helping kids fall asleep, Sharpe says a structured routine improves sleep quality. “We often think of a routine as just the steps before going to sleep, but when we have a consistent routine, we often do it around the same time each day,” she says. “Doing this helps regulate your child’s circadian rhythm—their internal body clock—leading to deeper, more restful sleep. When kids sleep well, they wake up happier, more focused, and ready to take on the day.”

Additionally, a bedtime routine also nurtures emotional and cognitive development. “Bedtime is a great opportunity to bond with your child,” she says. “Whether it’s through reading a book, singing a song, or simply snuggling, these moments help your child feel safe and loved, which is crucial for emotional development.” Sharpe shares that these interactions also boost language skills, critical thinking, and memory retention, helping your child grow in more ways than one.

When to Start a Bedtime Routine

“It’s never too early to begin! You can introduce a bedtime routine as early as a few weeks old,” says Sharpe.

“For newborns, this might include a short, calming sequence like a bath, a feed, a lullaby, and dimming the lights. While newborns won’t follow a strict schedule yet, starting a simple routine helps set the stage for healthy sleep habits. In fact, babies start to recognize habits and routines as early as 8-12 weeks old! 

If you haven’t already started one, I typically encourage parents to create a consistent routine by this developmental milestone to help with your little one’s sleep. Of course, it is never too late to establish a routine or change your routine.”

Why Bedtime Routines Are Important as Kids Grow

"As children move from infancy to toddlerhood and beyond, their routines may evolve, but the need for structure at bedtime doesn’t go away."

Here’s why:

• Toddlers & Preschoolers: A bedtime routine helps manage common sleep challenges like bedtime stalling, fears, and separation anxiety. A familiar routine reassures them and
  keeps them on track.
• School-Aged Kids: Even as children start school, a routine helps them unwind after busy days, and maintain a healthy sleep schedule, which is vital for their education and development.
• Tweens & Teens: While they may no longer need a bedtime story, older kids still benefit from a consistent routine—like setting aside screen-free time before bed—to ensure they get enough rest. It is often at this age that we as parents have to help our tween and teen establish their own calming bedtime routine to promote restorative sleep for themselves.”

Sample Routines Based On Age

0-1 Year: At this stage, a simple and calming bedtime routine helps signal to your baby’s brain that it is time to sleep.

Routine:
• Bath or wipe-down—A warm bath or gentle wipe-down signals wind-down time
• Feeding—A bottle or breastfeeding session helps babies feel full and comforted.
• Pajamas & diaper change—Keep the room calm and voices soft.
• Read a book—reading books with your little one can help with language development and provide another opportunity to be calm before bed.
• Sing a song—Gentle singing or white noise creates a calming sleep association
• Lights out and sound machine—leaving this step for the last step serves as the final signal it is time to sleep.

1-3 Years: Toddlers thrive on routine, but they also test boundaries. Keeping bedtime consistent helps avoid bedtime games and struggles!

Routine:

• Bath or warm washcloth wipe-down—this helps relax their body.
• Brush teeth—Make it fun with a song or let them “help.”
• Pajamas and diaper/potty time—Give them a little independence (choosing pajamas, for example).
• Storytime (5-10 minutes)—Reading helps them wind down while reinforcing language skills. Establish a set number of books you will read and keep it consistent each night.
• Cuddles and goodnight phrase—Say the same phrase every night, like “Goodnight, I love you.”
• Lights out and into bed—Keep a nightlight if needed and use a sound machine.

3-7 Years: Kids at this stage may still struggle with bedtime resistance, but a predictable routine helps.

Routine:

• Bath or shower—Start to encourage independence.
• Pajamas and teeth brushing—Reinforce hygiene habits.
• Calm reading or quiet time—10 to 15 minutes of a book or quiet activity.
  
• Snuggles and chat time—A few minutes to talk about their day builds connection.
• Goodnight hug and lights out.

7-12 Years: As school, sports, and social activities increase, bedtime routines help kids decompress and transition to sleep.

Routine:

• Shower or wash-up—Encourages hygiene independence.
• Pajamas and teeth brushing—Keep the routine consistent.
• Calming time—Reading, journaling, or a quiet chat with a parent.
• Lights out.

Simplify nighttime routines for your whole family with Hearth Display. Build easy-to-follow routines that everyone can stick to. Explore Hearth’s features.