It’s 8:30 PM.
The day has been long. You’re finally ready to end the day. But your child suddenly has five urgent questions about the universe. They’re hungry. Their stuffed animal needs a haircut. And despite everything, they insist they’re not sleepy.
Sounds familiar?
For many families, bedtime can feel like a daily challenge. There’s bargaining, stalling, and plenty of “Just five more minutes, please.” It’s exhausting for both parents and children. At Gro Club, we understand that most bedtime struggles aren’t caused by misbehavior. They often happen when children don’t have a clear and comforting routine that helps them shift from active play to restful sleep. That’s why we’re sharing a simple, five-step bedtime routine that brings calm, connection, and better sleep. It’s easy to follow, gentle for children, and effective for parents.
Let’s explore how you can start using it tonight.
Why a Bedtime Routine Is Important for Kids
Children feel safe and relaxed when they know what to expect. A regular bedtime routine helps their brain understand that it's time to rest. It also:
- Makes falling asleep easier
- Reduces bedtime stress for both kids and parents
- Improves sleep quality
- Helps parents enjoy quiet time too!
What Time Should Kids Go to Sleep?
Many parents ask, “What is the best bedtime for kids?” While every child is different, having a consistent bedtime based on age can help support healthy sleep and development. Here’s a general guide to follow:
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Toddlers (1–3 years): 6:30–8:00 PM
Toddlers need 11–14 hours of sleep in a 24-hour period, including naps. An early bedtime helps them stay well-rested and reduces crankiness.
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Preschoolers (3–5 years): 7:00–8:30 PM
Preschoolers still need around 10–13 hours of sleep. A regular bedtime allows their growing brains and bodies to recharge.
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School-age children (6–12 years): 8:00–9:00 PM
At this stage, kids need 9–12 hours of sleep. With school demands increasing, a good night’s rest helps them focus and do better academically.
Try to keep the same bedtime every night, even on weekends. A consistent schedule trains the body’s internal clock, making it easier for your child to fall asleep and wake up feeling refreshed.
5-Step Bedtime Routine That Works (Takes 30 Minutes or Less)
A bedtime routine doesn’t need to be long or complicated. Here's an easy one:
1. Quiet Play (20–30 minutes before bed)
Turn off screens (TV, tablets, phones) and offer calm activities like coloring, puzzles, or looking at books. This helps your child’s brain relax and slow down.
2. Bath or Face Wash
A warm bath or a quick wash helps the body feel fresh and calm. It’s a great way to tell the body it’s time for sleep.
3. Pajamas + Brush Teeth
Let your child pick their favorite soft pajamas. Help them brush their teeth. These little steps prepare both body and mind for rest.
4. Story Time or Talk Time
Read a short, peaceful book together or talk about your day. This can become your special bonding moment. Avoid scary or exciting stories.
5. Goodnight Ritual
Say goodnight in the same way every night. A hug, a special song, or a few kind words like “Sleep tight, I love you” help your child feel safe and loved.
Tips to Make Bedtime Easier (for You and Your Child)
Do the same bedtime routine every night and keep the lights dim to help your child feel sleepy. Turn off all screens like the TV, tablet, or phone at least one hour before bed. Give your child a soft toy or blanket to help them feel safe and calm. You can also play soft music or white noise to help them relax and fall asleep more easily.
Common Parent Questions
Q: What if my child says they’re not tired?
A: Stick to the routine. Let them lie in bed with a book or soft music. Rest time is still helpful.
Q: How long does it take to see results?
A: Most kids adjust within 5-7 days. Stay patient and calm.
Q: My child wakes up at night, what can I do?
A: Comfort them quietly, avoid turning on bright lights, and guide them back to bed gently.
Why Some Kids Struggle With Sleep
Sometimes, children don’t sleep well because:
- They are too active before bed
- They eat sugar or heavy food too late
- They have too much screen time
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Their room is too noisy or bright
Fixing small things in the evening can make a big difference.
A simple bedtime routine can change your evenings. It brings peace to your home and rest to your child’s body and brain. You don’t need expensive products or long routines. Just love, consistency, and a little patience.
A good bedtime routine helps your child sleep better and with Gro Club’s comfy car seats and carry cot strollers, they can rest peacefully even when you're on the go. Start small. Try this routine for 3 nights in a row and watch bedtime become easier for both of you.
