Should your toddler's bedtime be spontaneous or follow a fixed routine? Experts agree that creating a bedtime routine has significant benefits for both toddlers and their parents. Research shows that toddlers with consistent bedtime routines fall asleep faster, sleep longer, and wake up less often during the night. This improves their overall sleep quality and even helps with emotional development, language skills, and better behavior as they grow.

Let’s explore how to create a simple, effective bedtime routine and what to do if your little one struggles with bedtime anxiety.

Creating a bedtime routine for your toddler

Simple calming techniques, like those inspired by online yoga for pregnancy, can create a relaxing atmosphere before sleep. Here’s a step-by-step guide to set up the perfect bedtime routine:

1. Fix a bedtime and routine start time

Set a consistent bedtime for your toddler and plan to start the routine 30-45 minutes earlier. For example, if bedtime is at 8:00 PM, begin the wind-down activities by 7:15 or 7:30 PM. Align your evenings around this schedule to make it a priority.

2. Set the mood with lighting and a cozy room

Dim the lights in your toddler’s room as bedtime approaches. A calm, quiet environment signals to your child’s brain that it’s time to wind down. Make sure the room is at a comfortable temperature and free from distracting noises like television or loud conversations in other rooms.

3. Give a warm bath

A warm bath is a soothing way to start the bedtime routine. It helps relax your child’s muscles and lowers their core body temperature, which can signal the body that it’s time to sleep. You can even add a short massage before the bath. Studies suggest that toddlers who get massages before bedtime are calmer and show more positive emotions.

4. Change into nightwear

Help your toddler associate specific clothes with bedtime by changing them into comfortable pajamas. This small but important step makes it clear that bedtime is approaching.

5. Offer a light snack

If your toddler feels hungry, a light snack can help them sleep better. Options like a small banana, a biscuit, or a slice of toast work well. Make sure this is before brushing their teeth.

6. Brush teeth together

Turn teeth brushing into a fun activity. Use a song or rhyme to teach your toddler about brushing for two minutes. Making it enjoyable will help build a lifelong habit of good oral hygiene.

7. End with storytime and goodnight kisses

The last part of the routine can be a calming story. Choose a short, soothing book that your toddler enjoys. After the story, give them a loving goodnight kiss or hug. Create your own unique way to say goodnight—this helps your toddler feel safe and loved as they drift off to sleep.

How to make the bedtime routine work

Creating a bedtime routine is one thing, but getting your toddler to follow it is another. Here are some tips to make it a success:

1. Start winding down before the routine

Begin slowing down activities well before bedtime. Avoid energetic play or screen time, as these can overstimulate your toddler and make it harder for them to settle down.

2. Be consistent

Stick to the same routine every night. Toddlers thrive on predictability, and a consistent pattern helps them understand what comes next.

3. Use the same room

Perform most of the bedtime routine in the child’s bedroom. This helps create a clear association between the room and sleep.

4. Offer a comfort object

Let your toddler sleep with a soft toy, blanket, or other “lovey” they feel attached to. This can provide comfort and security, especially if they wake up during the night.

5. Stay calm and unhurried

Rushing through the routine or showing frustration can make your toddler feel stressed. Be patient and create a relaxed atmosphere.

What to do if your toddler faces bedtime anxiety

Some toddlers feel anxious or scared about bedtime and may resist sleeping. If your child struggles with bedtime anxiety, try these tips:

1. Chat warmly but set boundaries

Sit with your toddler and talk about their day or any concerns they have, but keep the conversation short. Let them know you’re there to listen, but remind them that you’ll leave once it’s time to sleep. Avoid encouraging phrases like, “I’ll stay with you all night.” Instead, gently reinforce their ability to fall asleep on their own.

2. Teach them to let go of worries

Borrow a tradition from Guatemala—use worry dolls or a similar concept. Let your toddler share their worries with a doll or stuffed animal, then tuck it under their pillow. This symbolic act can help ease their mind and allow them to relax.

3. Stick to the routine

Repetition is key when managing bedtime anxiety. Follow the same routine every night to give your child a sense of security. Don’t skip important steps like storytime or brushing teeth, even on tough nights.

4. Keep the lights dim

For anxious toddlers, a dim nightlight can help. Avoid leaving the room completely dark if they’re scared, but keep the light soft and non-distracting.

Why bedtime routines matter

Bedtime routines aren’t just about getting your toddler to sleep—they’re about building habits and emotional connections that will benefit them for years to come. A consistent bedtime routine fosters better sleep quality, helps regulate emotions, and strengthens parent-child bonding.

So, whether it’s a warm bath, a bedtime story, cuddles with a favorite blanket, or even incorporating calming practices you've learned through online pregnancy yoga classes, these moments are more than routine—they’re memories in the making. Create a routine that works for your family and enjoy the peaceful nights ahead!