Expert Tricks Every Parent Should Know When Establishing a Bedtime Routine for their Children this Winter

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According to the American Academy of Sleep Medicine, children under 16 should get more than eight hours of sleep per night.

However, research shows that over one-third (34%) of children sleep for less than this during the school year.

With this in mind, Connor Boyack, author of the Tuttle Twins, has provided expert tricks for parents when establishing a bedtime routine this year.

Five tricks to establish a bedtime routine

The “magic hour” rule

Melatonin is a natural hormone that regulates sleep-wake cycles. The body produces this chemical when it gets dark, helping people to sleep throughout the night.

To trigger the production of melatonin, start the routine 30 to 60 minutes before bedtime. This trick is often referred to as the “magic hour” rule.

Try to stick with this routine and stay consistent. In general, magic hour would be at the same time every day as this helps regulate a child’s internal clock, but exceptions are allowed as this helps the routine from feeling too strict.

Switch off the screen

According to research from 2025, 96% of American children reportedly look at a screen before going to bed. This nighttime habit is ruining the nation’s sleep schedule as blue light from screens suppresses the production of melatonin.

To stop children from looking at a screen before bed, parents can prohibit the use of technology one to two hours beforehand. They can also establish bedrooms as screen-free zones or set lockdown timers on phones.

Read bedtime stories

So, what can parents replace screen time with when establishing a bedtime routine? Reading is the perfect alternative, with one study showing that this routine improved the quality of sleep for 42% of children.

Reading to younger children has other benefits, such as boosting literacy development from a young age, nurturing imagination, and improving communication through reciprocal interaction.

Other wind-down activities

To find the right bedtime routine, remember to experiment with other wind-down activities. Whether it’s a warm bath or listening to relaxing music, every child is different and it’s important to consider their needs first and foremost.

Breathing exercises can help children to relax and unwind before bed. There are many to choose from, including dragon fire breaths, starfish breathing, and bubble blowing.

For example, belly breathing involves lying on the floor and placing a hand on the stomach. They should breathe in through their nose, notice the rise of their belly, and breathe out through their mouth. Parents can also place a stuffed animal on their stomach and encourage the child to imagine that it is on a roller coaster.

Bedtime objects or smells

It’s common for children to associate sleep with household objects, such as blankets and teddy bears. Parents can encourage this association and introduce objects that only come out in the evening to help with a bedtime routine.

The same can be achieved with smells. Lavender, for example, is known to help people of all ages sleep better. In fact, one 2007 study showed that lavender bath oil enhanced sleep in infants.

What to avoid when establishing a routine

Trying too many new techniques at once

Staying consistent is key. While it may be tempting to try another routine if one is failing, it’s better to stick with the original one as calming, predictable steps may be more soothing for a child than sudden, often unexpected change.

Allowing the child to sleep in their parents’ bed

While co-sleeping is a great way for parents to bond with their children, it may also hinder their ability to sleep later in life. Babies may start to associate sleep with being close to their parents, making it harder to create a bedtime routine for a toddler, according to WebMD.

Talking about stress-inducing topics

Parents may spend time talking with their children while they get ready for bed. While this is a great way to bond, it’s important to avoid topics that might cause stress, such as schoolwork or expectations. Instead, try asking questions about their day, such as what they’re grateful for.

Expert advice for children of all ages

Sleeping hacks change depending on the age of the child. Here are some age-appropriate hacks recommended by the Sleep Foundation:

Babies: Avoid picking babies up when they cry during the night as this may lead to an association between sleep and being held. Instead, try soothing them while they’re still lying down.

Toddlers: Nighttime can be stressful if toddlers don’t want to go to sleep. To make the process smoother, parents can let their children be in control of one part of the routine, such as choosing their own pajamas.

Adolescents: Create a sleep-friendly zone. Move distractions, such as homework or a game console, into another room that they can access during the day.

Teenagers: Remember to set a good example. Teenagers look up to their parents, so it’s important to practice what you preach and show them that creating a bedtime routine is important for all ages.

By following these expert tricks, parents will be better able to establish a bedtime routine for their children in 2025.