A Bedtime Routine for Kids That Actually Works

The short answer: a good bedtime routine is short, calm and the same every night: screens off and lights down about an hour before bed, then a bath or wash, pyjamas, teeth, a story and lights out at a consistent time. Children settle faster when they know exactly what comes next, so the order matters more than the activities themselves.

Why routines work

A predictable sequence acts like a signal to the body that sleep is coming. Studies of family bedtime routines have linked them with children falling asleep more easily and waking less in the night. The NHS recommends a regular bedtime routine for children of all ages for the same reason.

The routine, step by step

1. One hour before bed: wind-down begins. Screens off, lights dimmed, quieter play. Light from screens and bright rooms pushes sleep later.
2. Bath or wash. A warm bath is calming for many children, but a quick wash works too on busy nights.
3. Pyjamas and toilet. Same order, every night.
4. Teeth. After the last drink or snack other than water.
5. Story or quiet chat. In the bedroom, with the main light off. Ten to fifteen minutes is plenty.
6. Cuddle and goodnight. A short, warm, predictable goodbye.
7. Lights out at the same time, give or take 15 minutes, including at weekends where you can.

Tweaks by age

• Babies: keep it very short and simple: feed, change, sleeping bag, song, cot.
• Toddlers: a picture chart of the steps helps them feel in control. Offer small choices, such as which pyjamas or which of two books.
• School age: let them read to themselves for the last part, and keep homework and devices out of the bedroom.
• Teens: agree a screens-off time and a charging spot outside the bedroom.

Common mistakes

• Screens until the last minute. Even a short video right before bed can delay sleep.
• A routine that keeps growing. One more story, one more drink. Decide the limits in advance and stick to them kindly.
• Bedtime too late. Overtired children often get more wired, not less. If bedtime is a battle every night, try moving it 15 to 30 minutes earlier.
• Late naps. For toddlers, a nap that runs too late in the afternoon pushes bedtime back.
• Sugary snacks or caffeine in the evening, including cola and some chocolate drinks.

Make the bedroom work for sleep

Dark, quiet and cool, with blackout blinds if mornings are early. A dim night light is fine if your child prefers it.

Where magnesium fits

Some families add a magnesium top-up to the evening drink, which slots neatly into step four or five. Magnesium contributes to the normal functioning of the nervous system, but it is the routine that does most of the work. Read what the evidence says about magnesium and sleep and the best time to give a child magnesium.

When to get help

If your child snores loudly most nights, seems to stop breathing in their sleep, or still struggles to settle after a few weeks of a consistent routine, talk to your GP or health visitor.

If you would like a calm addition to the evening drink, our magnesium for kids is truly unflavoured: 2.5ml for ages 1 to 5 and 5ml for ages 5 to 14.

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Our magnesium
Liposomal Magnesium for Kids (Age 1+) is truly unflavoured, gentle on little tummies, and built for absorption. Magnesium contributes to the normal functioning of the nervous system.*

*Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult your healthcare provider before use if your child has a medical condition or takes medication.