Best bedtime & nap time routines & rituals for toddlers can make all the difference in how well your little one sleeps. As toddlers grow, establishing a consistent routine helps them feel secure, relaxed, and ready to rest. A calming ritual not only prepares them for sleep but also encourages a sense of comfort and stability. From storytime to soft music, there are many ways to create a peaceful environment that signals the end of the day. Let’s explore the best routines and rituals to help your toddler wind down and enjoy restful sleep, written by Good Night, child and sleep consultancy .
Bedtime routines and rituals for children are key factors in the promotion of not only healthy sleep, but also broad development and well-being in early childhood. Sleep has a profound impact on our children’s health and well-being, and it impacts multiple aspects of early childhood development. It is, therefore our responsibility to ensure that our toddlers get the rest that their developing bodies and minds need. How do we go about implementing routines and rituals to ensure that our toddlers willingly go to bed?
Consistency and warm baths
The best place to start is to implement the same routine and rituals every night. This ensures that our toddlers know what to expect and what is happening next, and it also cues their brain that sleep is coming. A good, relaxing activity to do before bedtime, is to start with a relaxing bath. Bathing with essential oils and minerals helps to relax their bodies.
The temperature difference that their bodies experience causes a spike in melatonin – the hormone that helps us sleep – so the trick is to get that busy body into bed as soon as bath time is over and pyjamas are on! Keeping bath time fairly short is important so that your child is not overstimulated and excited. It is also important to keep in mind that bedwetting can occur at this age, so if you are potty training, it is important to remind and help your little one use the bathroom one last time before going to bed.
Give your toddler a choice
As many mommies would agree, toddlers do not like the feeling of being bossed around. Experiment with making your toddler part of the decision-making process when it comes to the bedtime journey so that they feel that they are in control.
A simple example of this would be to give your toddler a choice between choosing pyjamas; you are setting boundaries in saying that your toddler is going to dress, but you are giving your toddler a choice in which colour pyjamas they are going to wear and the same goes for what toys they play with at bath time.
Toddlers enjoy their playtime and, more often than not, they don’t want to go for a bath for fear of missing out on all of the fun activities they could be participating in. Give them a choice: “Are we going to bathe in bubbles tonight or with mister turtle?”
“If your toddler needs a little more time, stay five minutes with them but make it clear that you will be leaving the room soon.”
Good night rituals and storytime
After successfully bathing and dressing, it is time to move to the bedroom. Toddlers love to ease into their room, so a good idea is to help your toddler say goodnight to all the important objects in their room. They can say goodnight to family members but we do not want this exercise to turn into a lengthy affair. Be sure to set the rules and expectations from the start, by saying, “We are going to say goodnight to Daddy, Teddy and the moon and after this, we will read a story.” This way, your toddler knows what to expect and where the parameters are.
Reading books together is great for their cognitive development and it is a special time to bond with your toddler. Let your toddler choose between one or two stories. Try to keep the setting as calm as possible, stick to reading at the same spot each night and steer clear from stories that have elements that might scare your child, such as monsters. Acting out a story is fun for daytime, but when it comes to bedtime, we want to be as relaxed as possible.
Lullabies and setting boundaries
Pick a favourite song to listen to every night which you can switch up now and then. This is a great time to have a cuddle and to sing or listen to your song or lullaby. After listening to your song, give your toddler a big hug and a kiss and make sure that they have a “lovey” to sleep with, which can be any stuffed toy or soft blanket.
If your toddler needs a little more time, stay five minutes with them but make it clear that you will be leaving the room soon. Before you leave the room, tell your toddler what is happening and come check on them if you told your toddler that you will be checking in. The charm in this is to be as consistent as possible, to keep checking in and before you know it, your toddler will be fast asleep. If your toddler has a problem staying in bed, set clear boundaries and make a reward chart for them.
Rewards
Make your toddler part of the reward process by letting them choose the reward that they will receive when they stay in bed for the whole night. Be consistent and reward good behaviour, as every child flourishes with positive reinforcement. If this is done consistently, you will see a difference in behaviour sooner rather than later.
By Jolandi Becker – MD Good Night. Article references available on request.
BabyYumYum FAQs: Create the Best Bedtime and Nap Time Rituals for Toddlers
Why are bedtime and nap time routines important for toddlers?
Consistent routines help toddlers feel safe, secure, and ready for sleep. They signal that it’s time to wind down and support healthy sleep habits.
What should a toddler’s bedtime routine include?
A calming routine might include a warm bath, pyjamas, brushing teeth, a bedtime story, cuddles and a lullaby or quiet time. Keep it consistent and predictable each night.
How long should a bedtime routine last?
Ideally, between 20 and 30 minutes. This gives your toddler time to transition from playtime to sleep without becoming overtired or overstimulated.
What time should my toddler go to bed?
Most toddlers do best with a bedtime between 6:30pm and 8:00pm, depending on their nap schedule and daily routine. Look for sleepy cues like rubbing eyes or becoming clingy.
How can I make naps more consistent?
Keep naps at the same time each day and follow a shorter version of the bedtime routine. Create a quiet, dark, and comfortable sleep space to help your toddler settle more easily.
What if my toddler resists nap or bedtime?
Stay calm and consistent. Offer choices (e.g. which pyjamas or bedtime story), but maintain firm boundaries. Routines may take time to stick, especially during transitions or developmental phases.
Can screens before bed affect my toddler’s sleep?
Yes. Screen time before sleep can interfere with melatonin production and make it harder for toddlers to fall asleep. Turn off screens at least an hour before bedtime.
Should I rock or feed my toddler to sleep?
It’s okay to offer comfort, but aim to help your toddler fall asleep in their own sleep space. This encourages independent sleep and reduces night-time waking.
Is it okay to skip naps as my toddler grows?
Toddlers typically need 1 nap per day until around age 3–4. Dropping naps too early can lead to overtiredness and disrupted night-time sleep.
How do I adjust routines during travel or illness?
Keep as much of the routine the same as possible—such as familiar songs or stories—and be flexible. Once things return to normal, reintroduce structure gradually.
What if my toddler wakes up frequently at night?
Revisit their routine, check for overtiredness, and gently guide them back to sleep with consistent responses. If sleep disruptions continue, speak to your health visitor or GP.
How can I make sleep time feel special?
Use calming rituals like a favourite bedtime book, a gentle massage, or a nightlight. Avoid rushing, and turn the experience into a positive, connected time for both of you.
Disclaimer: This information is intended for general parenting support and does not replace professional advice. If you have ongoing concerns about your child’s sleep, consult your GP, health visitor, or a certified sleep consultant.
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