Getting kids to bed can be one of the most challenging parts of parenting. Many parents struggle with bedtime battles, endless requests for water, and kids who seem to have boundless energy at night. But with the right bedtime routine, you can create a peaceful and predictable evening that helps your child wind down and fall asleep easily. If you’re looking for simple and effective bedtime hacks, here are some mom-approved tricks to make bedtime smoother for everyone.
1. Set a Consistent Bedtime and Stick to It
Children thrive on routine, and having a set bedtime helps regulate their internal clock.
✅ Choose a Time That Works – Pick a bedtime that allows your child to get the recommended amount of sleep based on their age. Young children typically need 10-12 hours of sleep per night.
✅ Be Consistent – Stick to the same bedtime every night, even on weekends. This helps their body adjust and prevents bedtime resistance.
✅ Use a Visual Clock or Timer – Some kids struggle with understanding time. A nightlight with a color change feature or a visual timer can signal when it’s time to sleep.
🚫 Don’t let bedtime vary too much! A changing schedule can confuse your child’s sleep cycle and make it harder to fall asleep.
2. Create a Calming Pre-Bedtime Routine
A good bedtime routine signals to your child that it’s time to sleep and helps them wind down.
✅ Start the Routine 30-60 Minutes Before Bed – Activities should gradually slow down as bedtime approaches.
✅ Include Relaxing Activities – A warm bath, quiet reading time, or gentle music can help prepare their body for rest.
✅ Use Soft Lighting – Bright lights can signal wakefulness. Dim the lights an hour before bed to encourage sleepiness.
🚫 Don’t engage in high-energy activities right before bed! Rough play, screen time, or excitement can make it harder for kids to settle down.
3. Limit Screen Time Before Bed
Screens emit blue light, which disrupts melatonin production and makes it harder to fall asleep.
✅ Turn Off Screens at Least an Hour Before Bed – TVs, tablets, and phones should be put away well before bedtime.
✅ Encourage Quiet, Screen-Free Activities – Offer coloring books, bedtime stories, or puzzles instead.
✅ Use Blue Light Filters if Necessary – If your child must use a screen, switch to night mode or use blue light-blocking glasses.
🚫 Don’t let kids fall asleep watching TV! It can disrupt deep sleep and lead to nighttime wake-ups.
4. Make the Bedroom Sleep-Friendly
Your child’s sleep environment plays a huge role in how easily they fall asleep and stay asleep.
✅ Keep the Room Cool and Dark – The ideal sleeping temperature is between 65-70°F (18-21°C). Use blackout curtains if needed.
✅ Use White Noise for Better Sleep – A white noise machine or soft music can drown out background noise and help your child sleep more soundly.
✅ Let Them Have a Comfort Item – A favorite stuffed animal, blanket, or soft pillow can make bedtime feel cozy and safe.
🚫 Don’t let the bedroom be a place for play! Too many toys or distractions in the room can make it harder for your child to associate their bed with sleep.
5. Avoid Power Struggles and Stalling Tactics
Kids are experts at finding ways to delay bedtime, from asking for water to needing “one more story.”
✅ Give Choices to Empower Them – Instead of saying, “It’s bedtime now,” try, “Would you like to brush your teeth before or after putting on pajamas?” This gives them a sense of control while still keeping them on track.
✅ Use a Reward Chart – If your child struggles with bedtime, try a sticker chart. Reward them for following the routine without delays.
✅ Set Limits on Requests – Allow one extra hug, one sip of water, or one bedtime story, but be firm about stopping after that.
🚫 Don’t give in to endless requests! This teaches your child that stalling works and makes bedtime more difficult in the long run.
6. Teach Self-Soothing Skills
If your child wakes up during the night, they should be able to go back to sleep on their own.
✅ Encourage a Comforting Object – Let them sleep with a stuffed animal or special blanket for security.
✅ Use a Consistent Goodnight Phrase – Saying, “It’s time to sleep, I’ll see you in the morning,” signals that the day is over.
✅ Help Them Practice Relaxation Techniques – Teach deep breathing, counting to ten, or thinking of happy thoughts to help them fall asleep.
🚫 Don’t always rush in at the first sound! Give your child a chance to settle on their own before intervening.
Final Thoughts
Creating a smooth bedtime routine doesn’t have to be a struggle. By setting a consistent schedule, creating a calming environment, limiting screens, and avoiding power struggles, you can help your child develop healthy sleep habits. Every child is different, so adjust these tips to fit your family’s needs. With patience and consistency, bedtime can become a peaceful and enjoyable part of the day for both you and your child!
