A good sleep routine for children and babies is based on regularity. Set a consistent bedtime, create a soothing 20- to 30-minute ritual (bath, story, cuddles), and make sure the room is dark, quiet, and at a comfortable temperature. Repetition is key: your child needs to be able to anticipate what comes next in order to feel safe and relax naturally.
Why routine is so important
Young children love knowing what to expect, especially at such a young age. When bedtime becomes predictable, their brains start producing melatonin at the right time - that famous melatonin that is so essential. Their bodies then naturally prepare for sleep. Without a routine, you risk endless tantrums, frequent nighttime wake-ups and a grumpy child the next morning.
The steps to an effective routine
1. Choose a set time
Even on weekends, try to keep bedtime consistent, give or take 15–30 minutes. Your child's body will get used to this internal clock and sleep will come more easily.
2. Create a predictable ritual
Your sequence might look something like this: warm bath, pajamas, teeth brushing, story in bed, final cuddle, sleep. Of course, you are free to do as you please; every family and every child is different. The order is less important than consistency. Do the same things every night in the same order.
3. Reduce stimulation
An hour before bedtime, turn down the intensity. No screens, no overly exciting games, no sugar. For babies, avoid intense visual stimulation and opt for gentle rocking, calm songs or simply cuddles in the dark. For older toddlers, choose quiet activities such as drawing, playing with blocks or looking at books together.
4. Prepare the environment
The bedroom should be conducive to sleep: dim lighting, temperature between 18 °C and 20 °C, white noise if necessary. Some children need a night light, others prefer complete darkness. See what works for yours.
Common mistakes to avoid
Creating dependency – the number one mistake! Your child must learn to fall asleep on their own in their bed. If they always fall asleep in your arms, while drinking or with you by their side, they will not know how to fall back asleep on their own when they wake up during the night (which is normal and frequent). It is better to help them fall asleep on their own from the start.
Changing the routine too often. If you try something new, give it at least a week before deciding whether it works.
Giving in to negotiations. ‘One more story’ quickly becomes five stories. Be firm but gentle: announce the last story clearly and stick to it.
Managing setbacks
Even with the best routine, there will be difficult nights. Teething, colds, changes in family life: all of these can disrupt sleep. Keep the routine as stable as possible even during these periods. This helps your child get back on track more quickly.
If your little one suddenly resists after weeks of success, check to see if there has been a recent change in their life. Sometimes, simply reassuring them and maintaining the routine is enough to weather the storm.
A little comforting boost
To help your child calm down naturally, many parents turn to Béké-Bobo therapeutic teddy bears. Heated for a few minutes in the microwave, they give off a gentle warmth reminiscent of a hug and help little ones relax at bedtime. The teddy bear becomes a comforting companion that is part of the evening ritual. Classified as a medical device by Health Canada and the European Union, it is a natural and safe tool for promoting calm before bedtime. Many families incorporate it into their routine just before bedtime stories.
Tip: When you heat the bear in the microwave, it's a great opportunity to teach your child to count. Counting down from 30 seconds is a great way to relax. Children love it. Around the age of 4, you can teach them independence by showing them how to put the cereal pouch in the microwave and turn it on themselves.
Shop the therapeutic teddy bear
To resume
A solid sleep routine takes patience at first, but the results are worth it. A child who sleeps well is happier, calmer and develops better. And you get your evenings back. Start tonight! Choose a time, create your sequence, and stick to it. In a few weeks, you'll have a toddler who goes to bed without resistance… or almost.
Do you suffer from anxiety or insomnia? This practical routine can also be applied to adults!
What are your tips for a good sleep routine?
