Stress'-Less Bedtime Routine (ages 3-8)
Simplify bedtime with kids and stress less!
I was going to call this stress-free bedtime, but we all know that would be a lie! The goal is to stress less, right?!
Bedtime can be one of the most challenging or dreaded parts of the day for parents. Whether it’s endless requests for water, resistance to brushing teeth, or a last-minute burst of energy, getting kids to wind down can feel like a battle. A long, losing battle! But with a consistent and calming bedtime routine, you can create a smoother transition to sleep, ensuring your child gets the rest they need. Here are some tried-and-true tips for making bedtime easier. Here I focus on 10 strategies primarily aimed at kids 3-8 (since my three kids fall in to that range), but this can be applied to older or younger kids as well.
1. Set a Consistent Bedtime Children thrive on routine, and having a set bedtime helps their bodies recognize when it’s time to wind down. Choose a bedtime that allows for at least 10-12 hours of sleep and stick to it—even on weekends. We don’t stick to the minute, but stay within 30-60 minutes on weekends except for very rare and special occasions. Sometimes this means we’re the first ones to leave the party or miss out on movie night with friends, but it means my life is easier at bedtime (and all day long the next day), so it’s worth it for us.
Sleep-to-wake clocks can be a HUGE help!
Here are some of my favorites:
Stay-in-bed Clock —Affordable, started successfully using with 2 yr old
Changes red for bedtime and green when it’s ok to get out of bed in the morning. This is so helpful for kids who wake up in the middle of the night and assume its breakfast time!!
Hatch Rest 2nd gen —Does everything: sound machine, night light, sleep-to-wake, wifi/smartphone compatible
2. Create a Predictable Routine
A structured bedtime routine signals to your child that sleep is approaching. We like to keep it simple. Bedtime can already be drawn out way too long, so less steps is better in my opinion.
A simple routine could include:
· Bath time
· Brushing teeth
· Putting on pajamas
· Reading a book
· Saying goodnight
Some other items you may want to swap out or consider including: discussion about your day (ie: what was your favorite part?), family prayers, pick out a stuffed animal to sleep with, or pick out clothes for tomorrow (a personal must for me on school nights).
Keeping the order of activities consistent each night helps children feel secure and know what to expect. I often feel like my kids are old enough that they should know what to do to get ready for bed, but I find myself having to tell them every night. This is where a chart saves me!! I can just tell them to look at their chart to see what they need to do. This saves me from repeating myself, and also gives them a sense of independence and accomplishment.
Find my customizable bedtime chart here:
3. Limit Screen Time Before Bed
We’ve all heard that blue light can interfere with melatonin production. I’m sure you’ve noticed yourself if you’re scrolling right before bed, it’s hard to fall asleep. The same is true for kids. Turn off tablets, TVs, and other screens at least an hour before bedtime to help their bodies naturally prepare for sleep. This can be a struggle. In our house, I like to let my kids have screen time while I’m making dinner. This gives me the freedom to move quickly and efficiently in the kitchen without so many interruptions, and the kids get their fill of screen time, but not too close to bedtime.
Consider playing a family game before bed. Here are some of our favorites:
Try sensory activities to regulate and calm the nervous system. This can seem counter-intuitive, but can be very helpful for some kids, especially those with sensory processing disorders, autism, or ADHD.
· Swinging in a hammock, platform swing, or sensory swing https://amzn.to/3CMzhDr
· Bouncing: sitting, bouncing, laying, or rolling on a yoga ball, jumping on a trampoline
(36”/40” trampoline), adults can use these trampolines as well!
· Deep pressure: kids smooshing each other (or you wrestle with them) with a bean bag, pillow, or lots of cushions can actually be very calming!
Reading books- my bigger kids that can read LOVE to be able to “stay up” and read in bed by themselves
4. Create a Calming Environment A cozy, quiet, and dimly lit room sets the stage for restful sleep. Try:
Using blackout curtains
I have bought at least half a dozen blackout curtains. These are by far the best. We have these in black. I’m not sure if it’s because they are black or if all the other colors work as well! I suggest getting them much larger than your window for the full effect.
If you want to watch my full review here: watch
These are also nice, great quality, and look high-end.
Full review here: watch
Playing soft white noise or calming music: Hatch Rest 2nd gen
Keeping the room cool and clutter-free. Clutter-free, is that a joke? Trust me, as a mom of 3 boys I don’t mean it has to be squeaky clean. But I do like to have my kids spend 3-5 minutes before bed picking up their room if we aren’t in a big rush or having meltdowns. I know I feel much calmer lying down to rest without 100 toys scattered on the floor.
Keeping it cozy!
I’m not a huge fan of 50 stuffed animals in bed, but that’s what make my kids comfortable
Choose bedding that your child LOVES. It may not be your ideal color palette, but what’s more important? The bedroom aesthetic or your child wanting to go to sleep in their own bed?? Pick your battles here!
My kids love soft, fleecey, minky type materials like Beddy’s: BONUS: Let your child zip up their bed & easily keep it nice and tidy
5. Offer Choices for Independence Children love feeling in control, so give them small choices to encourage cooperation. I love starting this as young as possible. This makes a HUGE difference for toddlers and their “I can do it myself attitude”. For example, let them choose their pajamas, pick a bedtime story, or decide which stuffed animal will sleep with them. For the littles, I find it easier to give 2-3 options instead of a broad question like “which book should we read?”.
6. Keep Bedtime Positive and Calm Avoid power struggles by keeping the tone positive. If your child resists bedtime, use gentle reminders like, "After we brush our teeth, we’ll read your favorite book!" instead of making bedtime feel like a punishment.
Have you ever heard of making a positive sandwich for your kids?
It’s a communication strategy that involves giving negative feedback between two positive statements
Start with positive/praise, provide criticism or the “no”, end with more praise/positive/excitement
Having a meltdown over wanting to watch a show instead of reading a bedtime story? “I know you love to watch Bluey, it’s so funny! Right now we need to brush our teeth. After breakfast tomorrow you can pick which Bluey episode we watch!”
7. Address Fears and Nighttime Worries Many kids experience nighttime fears, such as fear of the dark or monsters. Validate their feelings and offer solutions, such as:
Using a nightlight- there are SO many options:
The hatch has a night light built in
Auto night lights, compact, 2 pack
Astronaut projector (We have had a few different projector type lights and they felt cheap, and didn’t last long. We’ve had this for several years, and my kids are obsessed with it. They fall asleep to it every night. It is very soothing, comes with a remote, and has a timer.)
Creating a "magic spray" (water in a spray bottle) to scare away monsters
Talking about positive dreams or things they are excited about before bed
8. Avoid Caffeine and Sugary Snacks Before Bed Foods and drinks with sugar or caffeine can make it harder for kids to settle down. Offer a light, healthy snack if they’re hungry.
My kids had mastered “I’m hungry!” whenever I announced it was bedtime. I grew very tired of making them a snack and delaying the inevitable. Then I started offering a snack about an hour before bed. If they are hungry they should eat then (depending on when we had dinner). If my kids are begging for food on the way to bed I allow them to have a quick fruit or vegetable. That usually weeds out the procrastinators! If they’re really hungry they will eat a banana or apples slices. If not, they’ll get ready for bed and I’ll know they only wanted a cookie.
9. Sleep aids
Some kids just have a hard time settling down. This is never my first approach, but I do have one child that is just overall very active and physical. He has a hard time settling down and lying still long enough to fall asleep. I use melatonin for him as needed.
We used melatonin for a few months when we first moved two of our children into the same room. They were taking hours to go to sleep and this helped calm them down and never left them drowsy in the morning.
Now I will use it typically on a Sunday night, a school night, where maybe he didn’t get enough exercise or slept in that morning and I can tell he’ll keep his brother awake
melatonin gummies we use
we have also used and loved this liquid melatonin. Mine just prefer gummies these days!
Please consult your child’s doctor before giving them any sleep aids.
10. Be Patient and Flexible Some nights won’t go as planned, and that’s okay! Stay patient and adjust as needed. If your child is struggling with sleep, assess whether they need an earlier bedtime, more physical activity during the day, or extra comfort at night.
· Also know it’s okay to change the routine. You’re the parent, you’re in control
· If something isn’t working, it’s okay to go another route
· If you can’t seem to manage a routine that works or you feel like you’ve exhausted your options and your child is still not sleeping well, please contact your pediatrician!
Conclusion: A well-structured bedtime routine can turn evenings from chaotic to calm. By staying consistent, creating a soothing environment, and making bedtime enjoyable, you’ll help your child develop healthy sleep habits that benefit the whole family. What bedtime tricks work best for your little ones? Share your tips in the comments!
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Best Sleep-to-Wake Clocks for Kids
Fun and functional sleep-to-wake clocks for little ones.
Top Picks for Restful Nights and Easy Mornings
If you’re a parent struggling with early wake-ups or bedtime battles, a sleep-to-wake clock could be your new best friend. These kid-friendly devices help teach little ones when it’s time to sleep and when it’s okay to get up, using visual cues, gentle sounds, and sometimes even interactive features. Here’s a roundup of the best-rated sleep-to-wake clocks for kids that parents love.
1. Hatch Rest+ 2nd Gen – Best Overall
Why Parents Love It: This all-in-one device is more than just a clock. It functions as a nightlight, sound machine, and time-to-rise clock, all controlled via an easy-to-use app. Parents can set custom sleep schedules, choose from a variety of soothing sounds, and even use a two-way audio monitor.
Pros: Customizable settings, app control, grows with your child
Cons: Pricier than other options
2. LittleHippo Mella – Best for Young Kids
Why Parents Love It: With its cute design and simple color-changing face, Mella helps toddlers understand sleep schedules in an engaging way. A happy face with a green glow means it’s okay to wake up, while a blue glow signals bedtime.
Pros: Fun and easy for kids to understand, built-in sleep sounds
Cons: No app control
3. OK to Wake! Alarm Clock & Nightlight – Best Budget Option
Why Parents Love It: This affordable clock is perfect for teaching sleep habits to little ones. It features a simple green-light wake indicator and an optional alarm for older kids.
Pros: Budget-friendly, simple to use
Cons: Limited features, no sound machine
4. Hatch Rest Go – Best Portable Option
Why Parents Love It: Ideal for travel, this compact version of the Hatch Rest offers a nightlight, white noise, and a time-to-rise feature in a lightweight, rechargeable design.
Pros: Portable, rechargeable, versatile functions
Cons: Limited customization compared to Hatch Rest+
5. Stay in Bed Clock for Kids – Best for Playful Learning** & my personal favorite for toddlers +
Why Parents Love It: This clock uses simple lights to teach children when it’s time to sleep and wake. It also features a fun bedtime book to introduce the clock and make bedtime fun.
Pros: simple and easy to use, nap timer, budget friendly
Cons: No app connectivity
How to Choose the Right Sleep-to-Wake Clock
Age of Your Child: Younger toddlers may benefit from simple color-coded cues, while older kids might appreciate extra features like alarms and sleep sounds.
Additional Features: Decide if you need extras like a sound machine, nightlight, or app connectivity.
Ease of Use: Look for a clock that is simple enough for your child to understand and for you to set up.
Final Thoughts
A sleep-to-wake clock can be a game-changer for your child’s sleep routine, making mornings smoother and nights more restful. Whether you want a tech-savvy option like the Hatch Rest+ or a budget-friendly pick like the OK to Wake! Clock, there’s a perfect choice for every family. Happy sleeping!
Have you tried a sleep-to-wake clock? Share your experience in the comments below!