A consistent bedtime routine is one of the few sleep interventions with genuine evidence behind it. Research consistently shows that children with a regular bedtime routine fall asleep faster, wake less often, and sleep longer. The routine itself matters less than the consistency.
What works
Bath, pyjamas, teeth, book, bed - in the same order, at roughly the same time, every night. The predictability signals to your child that sleep is coming. Keep it short - 20 to 30 minutes is enough. Dim the lights as you begin to help melatonin production.
Common mistakes
Starting too late when your child is already overtired - an overtired child is harder to settle. Screens in the hour before bed disrupt melatonin through blue light exposure. An over-stimulating routine (rough play, exciting stories) that winds them up rather than down.
For toddlers who resist
Offer limited choices within the routine: "Do you want the red pyjamas or the blue ones?" This gives them control without derailing the structure. A visual routine chart (pictures of each step) helps toddlers know what comes next. If they keep getting out of bed, calmly and silently return them each time - boring repetition is the point.