Helping Your Child Sleep Better and Thrive Every Day
As parents, we all know the importance of a good night’s sleep for children. A well-rested child is more likely to be happy, focused, emotionally balanced, and ready to learn—especially in a structured educational environment like STEM High Preschool. But getting children to wind down at the end of the day isn’t always easy. That’s where a consistent bedtime routine becomes a game changer.
In this blog, we’ll explore why bedtime routines matter, what an ideal routine looks like, and how to implement one that suits your child’s needs. Whether you’re struggling with bedtime battles or just want to improve your child’s sleep habits, these tips can make a real difference.
A consistent bedtime routine helps signal to the brain and body that it’s time to relax and prepare for sleep. This isn’t just about brushing teeth and putting on pajamas—bedtime routines create emotional security and set up biological rhythms that contribute to deeper, more restful sleep.
A 2020 study by the American Academy of Sleep Medicine found that children who follow bedtime routines consistently are more likely to get adequate sleep and perform better academically and socially.
Before setting up a routine, it’s helpful to know how much sleep your child needs.
Age Group | Recommended Sleep |
Toddlers (1–2 years) | 11–14 hours (including naps) |
Preschoolers (3–5 years) | 10–13 hours (including naps) |
Early Elementary (6–7 years) | 9–12 hours |
Remember, every child is different, but sticking to a recommended range is a good starting point.
A good bedtime routine doesn’t need to be complicated or long. What matters most is consistency and calmness. Here’s what a healthy routine might include:
Choose a bedtime that allows your child to get enough rest before waking up for preschool. Keep this time consistent—even on weekends.
Activities should gradually become quieter and calmer during this time:
Structure matters. Children thrive on knowing what’s coming next.
Example Routine:
Using the same order every night helps children mentally prepare for sleep.
Incorporate relaxing rituals:
Avoid sugary snacks, heavy meals, or caffeine (chocolates, sodas) before bed. A light snack like a banana or warm milk is okay.
Don’t overhaul everything at once. Introduce one or two elements first (like a set bedtime and storytime), then gradually build on them.
Stick to the routine every night—even during holidays or weekends. Consistency reinforces the body’s natural sleep rhythm.
Let your child pick the book or choose their pajamas. This gives them a sense of control and makes bedtime feel fun.
Blue light from screens suppresses melatonin production. Aim to stop screen use at least an hour before bed.
A favorite blanket or stuffed toy can provide comfort and emotional security at bedtime.
Include a brief chat about the day’s events or what your child is looking forward to tomorrow. This helps process emotions and reduce bedtime anxiety.
Even the best routines can hit bumps. Here are some common bedtime problems and how to handle them:
🛏️ My Child Keeps Getting Out of Bed
At STEM High Preschool, we understand that what happens at home directly impacts a child’s success in the classroom. A well-rested child is more likely to:
We encourage parents to share bedtime concerns with teachers, especially if your child seems tired or restless during the day. Our curriculum is designed to support children’s emotional and physical well-being, and consistent routines play a major part in that.
7:00 PM – Light snack and water
7:15 PM – Bath time
7:30 PM – Pajamas, brush teeth
7:45 PM – Storytime and cuddles
8:00 PM – Lights out, bedtime
Create a visual routine chart using pictures for younger children. This helps them understand what’s next and builds independence.
Creating a consistent bedtime routine isn’t just about sleep—it’s about helping your child feel safe, secure, and loved as they end their day. With just a bit of planning and patience, your evenings can become less stressful and more meaningful.
At STEM High Preschool, we believe that routines build resilience, confidence, and readiness for lifelong learning. By working together, both at home and in school, we can ensure that every child gets the rest they need to dream big and achieve more.
✅ Set a consistent bedtime
✅ Create a calm wind-down period
✅ Stick to the same steps every night
✅ Avoid screens and sugar before bed
✅ Be patient—good habits take time
STEM High Preschool is always here to support your child’s overall development. If you’d like help building positive routines at home, feel free to speak to our teachers or parenting support team!
