Effective Bedtime Routine for Kids to Smoothly Transition to the School Day

Let’s begin with one of the biggest benefits: better sleep. Sleep is one of the foundations for well-being, and a reliable bedroom routine can be the difference between a good night’s rest and tossing and turning.

The American Academy of Pediatrics states, "It's almost impossible to overstress the importance of a calm, orderly bedtime routine".² But just how many hours of sleep do kindergarteners need? What time should 9-year-olds go to bed?

While every child and household are different, The American Academy of Sleep Medicine generally recommends preschoolers get 10-13 hours of sleep (including naps), and elementary school kids get 9-12.^3,4

For most kids, this means they should go to bed between 7 and 9 p.m. to ensure they get enough rest. Be sure to vary bedtimes by age-appropriateness, even if you have older and younger siblings in the house.

Sticking to a consistent sleep schedule – whether for a toddler bedtime routine or a soon-to-be middle schooler – is crucial for several reasons:

• Promotes good sleep: A calm and orderly routine helps children fall asleep more easily and stay asleep longer.

• Encourages independence: Routines allow children to take ownership of their nightly tasks, boosting confidence and independence.

• Helps smooth transitions: Consistent routines provide children with structure to help process changes, like transitioning from summer break to a new school year. This reliability helps them feel more secure and confident during these periods.

• Supports development: By following a regular schedule, children learn the importance of structure, time management, and self-care, essential skills for overall development and future success.

A bedtime routine should include a series of calming activities that help your child wind down and prepare for sleep.⁵ Of course, schedules for 3-year-olds will be different than for older children. Here’s a sample nighttime routine for two age groups:

Ages 3-5:

1. Ensure take-home work is done: Sign any parent forms and complete homework.

2. Bathtime fun: While kids may not need nightly bathing, a soothing bath can help relax them on the evenings they do.

3. Put on pajamas: Choose comfortable, breathable fabrics.

4. Brush teeth: Use a kid-friendly toothbrush and a pea-sized amount of toothpaste.

5. Prepare clothes for the next day: Lay out clothes to avoid morning stress.

6. 15-20 minutes of calm play: Try quiet activities like puzzles or coloring in a low-lit room.

7. Read a book: Choose a favorite story to read together.

8. Use the bathroom one last time: Help promote uninterrupted rest.

9. Lights out: Make the room dark, but use a nightlight if needed.

Ages 6-8:

1. Ensure take-home work is done: Sign any parent forms and complete homework.

2. Therapeutic bath time: While you must exercise caution and only use kid-friendly products, therapeutics may help relieve dry skin, relax a wound-up child, or even soothe sore muscles.

3. Put on pajamas: Choose comfortable, breathable fabrics.

4. Brush hair and teeth: Use a soft brush and kid-friendly toothpaste.

5. Prepare clothes for the next day: Your child may even want to help make the selections!

6. 20-30 minutes of calm play: Engage in quiet activities like reading or playing with soft toys in a dimly lit room.

7. Read a book: Choose a favorite story to read together.

8. Use the bathroom one last time: Ensure they’re comfortable before bed.

9. Lights out: A dark, cool room can help facilitate restful sleep.

Evening routines will vary depending on whether you need to bathe your child. Remember that young kids only need baths two to three times a week.⁶ It’s best to use kid-friendly bath products like the Aveeno® Kids range of toiletries, which are effective without harsh cleansers:

Aveeno^® Kids Sensitive Face and Body Wash with oat extract gently washes away germs and dirt while leaving skin feeling moisturized.
Aveeno^® Kids 2-in-1 Shampoo and Conditioner is a one-stop-shop solution that helps detangle knots, leaving hair smooth and easy to manage.
Aveeno^® Kids Curly & Coily Shampoo, Curly Conditioner, Coily Conditioner, and Coily Hair Leave-In Conditioner work together to gently clean and provide more moisture to super wavy or curly hair.

As you develop a bedtime routine, keep these tips in mind:

Do:

• Actively participate: Be present and engaged during the routine.

• Make it age-appropriate: Tailor the routine to your child’s age and needs.

• Establish boundaries: Follow clear rules and maintain consistency.

• Create a comfortable environment: Low, warm lighting, soft music, and soothing, child-safe scents can contribute to a cozy scene.

Don't:

• Engage in stimulating activities: Limit screen time, rambunctious play, and other energizing activities before bed.

• Wait until they are restless: Put them to bed before they become overtired.

• Have caffeine or sugar: Cut out caffeine and sugary snacks several hours before your evening routine.

By following these tips, you can build habits that not only promote good sleep and independence but also enhance your child's overall well-being.

This consistency can reduce morning stress, making the start of each day more pleasant and manageable for the whole family.

1. Mindell JA, Williamson AA. Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Med Rev. 2018;40:93-108. doi:10.1016/j.smrv.2017.10.007

2. Cohen, GJ. America Academy of Pediatrics Guide to Your Child's Sleep: Birth Through Adolescence. Random House Publishing Group; 1999.

3. Paruthi S, Brooks LJ, D'Ambrosio C, et al. Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine. J Clin Sleep Med. 2016;12(6):785-786. Published 2016 Jun 15. doi:10.5664/jcsm.5866

4. AASM Board of Directors, American Academy of Sleep Medicine. Child Sleep Duration Health Advisory. Updated April 3, 2016. Accessed January 16, 2025., https://aasm.org/advocacy/position-statements/child-sleep-duration-health-advisory/

5. Pacheco D, Callendar E. Bedtime Routines for Children. Sleep Foundation. Updated November 8, 2023. Accessed January 16, 2025., https://www.sleepfoundation.org/children-and-sleep/bedtime-routine

6. McCarthy, Claire. Does your child need to bathe every day? Harvard Health Publishing: Child & Teen Health. September 11, 2024. Accessed January 16, 2025., https://www.health.harvard.edu/blog/does-your-child-need-to-bathe-every-day-202109202598

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