Predictable routines help children feel safe and ready for sleep. This one takes about fifteen minutes and can be adapted for different ages.
The routine
- Dim the lights and turn screens off about an hour before bed if you can.
- Bath or wash and pyjamas. Keep it calm and unhurried.
- A story. Choose something gentle.
- Five bubble breaths together, lying down.
- A body scan for little ones: “Let your toes go sleepy… now your legs…”
- One good thing. Each share one good thing from the day.
If they can’t settle
- Play soft rain or ocean sounds with the sleep timer.
- Keep your voice slow and quiet.
- Keep the same order every night.
If your child has ongoing trouble sleeping, talk to your family doctor.
