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    Creating an sleep routine for your toddler

    Toddler bedtime can be a whole production. Here's how to build a consistent, calming sleep routine that works — even when they insist on 'just one more story'.

    Auteur: Rob | Product Development Manager

    Posté le : 22 Jan, 2025

    Temps de lecture : 5 min

    Is bedtime sometimes a battle in your house? Does your toddler fight naps and wake up multiple times during the night? You're not the only one! 

    We put together this guide to help you understand why toddlers have such a hard time sleeping and to give you some easy tips for creating a bedtime routine that works for the whole family. 

    Top tips for toddler sleep 

    Toddlers' busy days and nap-time schedules set the stage for specific sleep needs. And, during toddlerhood, separation anxiety and a desire to continue playing can sometimes make bedtime a challenge. 

    Read on for our top tips to help your toddler (and you) sleep soundly. 

    Let them choose 

    To minimise resistance, consider giving your toddler limited choices, such as selecting their pyjamas or choosing the bedtime story they’d like to read. Maintain a consistent and calm approach while establishing clear boundaries. Offering small choices and maintaining a consistent routine may help create a more positive bedtime experience for everyone involved. 

    Encourage daytime activity 

    Physical activity (like outdoor play in the sunshine and fresh air or an energetic dance session while you prepare lunch) can help toddlers burn off excess energy, promoting better sleep. But bear in mind that it’s best to try to avoid energetic activities close to your toddler’s set bedtime. 

    Avoid sugar  

    Sugar provides a quick energy boost, which can make it challenging for your toddler to calm down and prepare for sleep. Limiting sugary treats in the evening can help them relax and settle into a more restful night's sleep. 

    Make the most of pre-bed bathtime 

    Just like adults enjoy a relaxing bath, toddlers also benefit from a soothing soak. Keep the water comfortably warm, use gentle, tear-free products, and sing lullabies or tell a calming story. After their bath, gently pat them dry, apply a light layer of child-safe lotion, and dress them in soft, comfortable pyjamas. 

    Keep screen time to a minimum 

    To create a relaxing bedtime routine, dim the lights and switch off all electronics an hour before bed. The blue light from screens can interfere with sleep. A calmer atmosphere helps your toddler wind down and fall asleep more easily. 

    Give the 5, 4, 3, 2, 1 method a go 

    The 5-4-3-2-1 method is a grounding technique that can help calm your toddler's mind and body before bed. It involves having them identify five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This can help them connect with the present moment and make it easier for them to relax and fall asleep. 

    A calm and consistent nighttime routine

    • During the hour before your toddler’s bedtime, encourage quiet activities such as bathtime, reading a book, playing with Lego, or colouring. Try to start their routine about 30-45 minutes before bedtime, never exceeding 60 minutes.
    • Then, brush your teeth together, put on pyjamas, and make sure your toddler has gone to the toilet (or potty) before snuggling into bed.
    • To signal that it's truly time to sleep, say a consistent "bedtime phrase" such as "Night night, I love you" or "I love you, time for sleep now." This signals the end of the routine and the beginning of sleep time.
    • Establishing a regular bedtime routine can greatly improve sleep quality for both you and your child.

      Sources 

      Frequently asked questions

      Getting a toddler to sleep in their bed can be challenging, but it can help to praise your child when they stay in bed for longer, and eventually, all night. 

      Creating a safe and sleep-friendly bedroom for your toddler will also help.  

      • Darkness: Use blackout curtains or shades to block out light. If your toddler is worried about the dark, try using an ambient night light to help them feel safe and reassured.  
      • Quiet: Keep noise distractions to a minimum with a sound machine that plays white noise. 
      • Temperature: Keep your toddler’s room cool and comfortable, around 16-22°C is ideal. 
      • Comfort: Choose a firm, supportive mattress and breathable bedding, and dress your toddler in soft, lightweight sleepwear made from natural fibres like cotton.  
      • Minimal stimulation: Avoid clutter and keep their room as visually calm as possible. Incorporate calming colours like blues, greens, and yellows to create a soothing ambience. 
      • Cosy touches: Your toddler’s favourite stuffed animal or soft blanket can help comfort them. 

      It may take some time for your child to adjust to sleeping in their bed. Be patient and consistent with your approach. Every child is different, and what works for one may not work for another. If you're having trouble getting your child to sleep in their bed, don’t hesitate to speak to your family doctor or a child sleep specialist for personalised guidance. 

      To help your toddler sleep until 7am, try to maintain a consistent sleep schedule, including weekends. Try to limit afternoon naps, and create a dark and quiet sleep environment. Using a blackout window blind might help during the summer months when the sun rises earlier. You could also try a sleep trainer clock to help them learn when to stay in bed and when to get up and play.  

      To help your toddler sleep through the night, try to establish a consistent bedtime routine with a warm bath, a story, and a quiet lullaby. Stick to a regular sleep schedule, even on weekends (when possible). Create a relaxing sleep environment that is dark, quiet, and cool. Limit screen time before bed, and don’t hesitate to get in touch with your GP if you have concerns about your child’s sleep. 

      Remember, it’s very common for children of all ages to wake up during the night. This is a normal part of your child's development, but it can be frustrating, especially if you’re a sleep-deprived parent! Every child is different, and what works for one may not work for another. Be patient and persistent, and you'll eventually find a routine that works for your family. 

      Publié: 22nd January, 2025

      Rob is a proud dad and has a daily appreciation for great products that make life a little easier for both parents. He writes our posts on changetime, baby care, and toddlers.

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