Guide to The Perfect Bed Time Routine for Your Toddler and School-aged Child

At the end of the day, when little ones are yawning and mommy is exhausted, a consistent and smooth bedtime routine makes life easier for the family. Setting a bedtime routine early promotes good sleeping habits.

So, what time should my child be in bed is the question?

Well, the best time in my opinion is 8 pm.

Why?

Because if a school going child (5-11 year old) sleeps at 8 pm, they will have 11 hours of sleep when they wake up for school 7 am in the morning. Younger children (3-5 year old) may even get their complete 13 hours of sleep if they wake up late at 9 am! (assuming they are not going to daycare or preschool). If they are attending daycare or preschool, they can make up the remaining hours during nap time in the day!

Let’s go over some facts about how much sleep your child needs based on their age.

According to sleepfoundation.org, Children ages 3-5 need about 10-13 hours of sleep. This does include nap times during the day, which is normal for most children at this age. However, some children, like my 3 year old may not nap at all during daytime, which might be because she is sleeping through the night (thankfully). It is ok if your child is sleeping one long stretch or adding nap times to get 10-13 hours of sleep every night.

School aged Children ages 5-11 need 9-11 hours of sleep each night. Older children have to wake up at around 7 am for school and should have a bedtime routine which allows them enough sleep.

Phew! Those were the facts. Now is the fun part!

How do you make a Perfect Bedtime routine for your little one(s)?

The Perfect Bedtime Routine (or close to perfect because nothing really is perfect) is as follows:

Dinner/Snack Time Before Bedtime

Some children do not eat propper dinner and when it is time for bed, they say something like: “But I’m hungry” or “I’m thirsty”. Let’s start the Perfect Bedtime routine 1 hour before bedtime because we all know those excuses children make to talk themselves out of bedtime. So please serve some healthy snacks to your child during this time and it is also recommended chidlren avoid any screentime before their bedtime.

Hygiene – Bath time, Brushing, Flossing, Changing Clothes

Many parents give nighttime baths and moisturize/massage their children to help them fall sleep better. You can also help your child brush their teeth and floss to prevent cavities and encourage dental hygiene. Children of course, do not brush properly and need help learning. It is likely your child would want to brush their teeth themselves so you can let them try and then help them afterwards. Changing in their pajamas is also part of the bedtime routine. As a parent, don’t forget to stay on schedule and control the time spent on each step before bedtime!

Bedtime Story, Snuggle toys and Prayers

You can read your child a book while they cuddle their favorite teddy bear. I also like to create new stories about bears, rabbits and other creatures. My children also ask their most interesting questions during this time like “Are angels real? What do they look like?” So take a minute to listen to their heart through their voice. This is also a time to ask your child about their day. You can play games like who can spell a word first or talk about what they are learning in school. We also like to say our prayers during this time to help children become grateful and peaceful.

Quiet Time means Sleep Zzzz time!

During quiet time bedroom lights should be dimmed or turned off and children should be ready to sleep. You can kiss or hug them Good night. Children should be encouraged to only use quiet voices such as whispering and have less activity. It is alright if they want you to lay with them in bed a little longer. Every child is different and sometimes they need to feel safe to calm their body and relax. Once you hear some snoring noises, you can be assured your little ones are asleep and dreaming!