Bedtime routine: Helping to get back on track for school

As families gear up for the new school year, much of the attention falls on tangible essentials: the fresh backpacks, the new clothes and the latest gear. While school supplies have the spotlight, there’s another helpful tool for the back-to-school season that might slip under the radar: the bedtime routine. After long summer nights and flexible schedules, families can create routines that may help students get back on track for classroom learning. 

This guide will explore ways to help create age-appropriate sleep routines. After all, a successful school day starts the night before. 

In this article:

What is a bedtime routine?

A bedtime routine is a set of steps people follow each night before going to sleep. These activities can be things like taking a bath, brushing teeth, putting on pajamas and reading a story.

Bedtime routines help kids sleep and feel better. This is important because good sleep helps them learn and pay attention in school.

When the school year begins, bedtime routines should be more structured. A regular routine can help young students feel connected and ready to take on the new challenges of the school day.

The body’s circadian rhythm may align with established bedtime routines. It’s an internal clock that controls sleep patterns. When children follow a routine, their bodies naturally adjust to it, allowing them to fall asleep faster, sleep longer and achieve higher-quality rest.

Research shows that children with structured sleep schedules experience a 30 percent improvement in their sleep. Improved sleep means they wake up more refreshed and ready to focus.

Bedtime routine for kids 

At all ages, a consistent bedtime routine helps children wind down, feel secure and get the quality rest their bodies need. Below are some bedtime routine tips designed to support their natural rhythms. This helps them feel ready and excited for the next school day.

Winding down before bedtime

Finishing high-energy play earlier in the day, such as running and jumping, gives kids time to unwind. Calming activities can also help kids settle into bed.

Puzzles or coloring activities also encourage problem-solving, patience and hand-eye coordination. Some options for keeping kids engaged playfully include: 

• Chunky wooden puzzles with large pieces  
• Shape puzzles, where kids fit different shapes into matching slots
• Printable activity books
• Finger painting  
• Color-by-number pages
• Sidewalk chalk art
• Sponge painting

Relaxing the body and brain

Adding gentle stretching or breathing exercises can help the body relax after an active day.

Large meals can impact sleep quality. Setting an earlier dinner schedule can contribute to better sleep quality in children.

Visual cues and gentle transitions

Bedtime clocks or visual timers may help kids understand when it’s time to wind down. This may help the routine feel more predictable and reassuring.   

Families can consider activities like a bedtime scavenger hunt about three hours before bedtime, where they find items associated with sleep. For example, they can search for their stuffed animals or their favorite book to read a few hours before bed. 

Encouraging independence and choice

Allowing kids to choose their bedtime stories or pick out their clothes adds a touch of personal choice while maintaining a structured routine.

A bedtime checklist can also help kids track their tasks. Checking off each step of the list can give kids a sense of accomplishment.

Bedtime talk time

Kids are often buzzing with thoughts by the end of the day. Giving them five minutes of talk time before bed helps them process their feelings, share exciting moments or express their worries. This can make them feel heard and supported before they go to sleep.

Kids like it when their caregivers encourage them to write or say affirmations, such as "I am brave" or "I can do hard things.” This practice also builds their confidence and allows children to wake up ready to take on the school day.

Swap phones for books

Swapping a phone or tablet for a book at least an hour before bedtime lessens exposure to blue light. Blue light stimulates the brain, making it harder to sleep.

Kids like it when their caregivers put on quiet music and hand them a comfort object, like a favorite blanket. This practice can help make them feel calm before the lights go off.

Setting the scene for a night routine

A good nighttime routine may be supported when a child’s environment is carefully designed for comfort and relaxation. Below are some items might help set the scene for their sleep. 

Family involvement in night routines

Research shows that kids like it when caregivers do night routines with them.

Plus, these routines also provide opportunities for caregivers to do some self-care

Caregiver-child self-care rituals

Below are ways that a caregiver can join their child in nighttime routines:

• Side-by-side skin care. Activities such as applying lotion can be shared. When kids see their caregivers doing it, they may want to join in.
• Gratitude moments. Practicing gratitude before bed helps children feel calmer.
• Packing for tomorrow together. Including kids may help them feel more confident about tomorrow. Caregivers can prep their own work bag or lunch alongside their child, showing them that planning is helpful at any age.

Modeling healthy night routines

Children learn by imitating and watching people. As role models, caregivers can show their kids bedtime routines are important in these ways:

• Consistent bedtimes. Caregivers keeping their own regular sleep schedules may help to set a positive example.
• Less screen time. When caregivers swap phones for quiet activities, kids may learn to do the same.
• Prioritizing sleep. Caregivers who teach bedtime routines with positivity may help children view sleep as something to look forward to.

Nighttime hygiene tips  

It may be helpful to have toddlers and children learn hygiene techniques and habits. Below are some tips to add to the bedtime routine.

Bathing

A warm bath relaxes children before bed.

Dental care

Brushing teeth helps prevent cavities and keeps the mouth healthy. Brushing twice a day including before bed helps to remove plaque and protect the teeth. Flossing should also be a part of every kid's dental care routine as soon as they have two teeth that touch. Adults may have to perform this task until the child can do it themselves, but it is recommended to floss once a day.

Handwashing

Washing hands helps to remove germs gathered during the day and helps to prevent the spread of respiratory and diarrheal infections. Proper handwashing uses soap and water, and the hands are scrubbed for at least 20 seconds before rinsing and drying. Touching your eyes, nose, and mouth with unwashed hands during sleep can lead to germs spreading and potential infections.

Key takeaways

A good bedtime routine helps families as they move into the school year. Kids like it when their caregivers follow a bedtime routine because they know what to expect each night. Easy steps that are right for their age may help them relax and feel secure before bed.

These routines may help kids get enough sleep, which is important for learning and growing. Small habits also help to teach them the importance of caring for their bodies and minds. This is a skill they can use at school and as they get older.