Bedtime Routine for Toddler to Kindergarten

Establishing a consistent bedtime routine is important for toddlers and kindergarteners. A good routine not only helps them wind down after a busy day but also makes sure they get the rest they need to grow and thrive.

Sensory Play & Connection Time (20-30 mins) options:

Cushion Jumping: Let your little one jump onto a pile of cushions or pillows. This provides deep pressure and helps release energy.

Pillow Pushing: Encourage your child to push a large pillow or cushion across the floor. This builds muscle strength while providing sensory input.

Rolling in a Blanket: Roll your little one up in a blanket like a “burrito,” then unroll them. This deep pressure can be very calming.

Jumping on a Trampoline: A small indoor trampoline is great for burning off extra energy while providing sensory stimulation.

Animal Walks: Have your child crawl like a bear, slither like a snake, or hop like a frog across the room. These activities engage both the body and mind.

Pushing a Weighted Cart: Fill a small cart or laundry basket with toys or books, and let your child push it around. The added weight provides proprioceptive input.

 

Bedtime Snack – Choose one of the following:

  • Peanut butter on whole grain toast,
  • Warm milk
  • A bananas,
  • Low-sugar yogurt with pumpkin seeds
  • Cheese on whole grain crackers
  • Oatmeal

Optional: For picky eaters consider a natural sleep-promoting supplement, like Kids Calm ($10 promo available).

 

Bedtime Routine (20-30 mins)

Bath Time (on bath nights): Allow your little one to choose between a bubble bath or a regular bath.

Pajamas: Let your child choose between two pairs of pajamas. This gives them a sense of independence while keeping the options simple.

Brushing Teeth: Offer your child the choice to brush their own teeth while you “check the corners,” or allow you to brush their teeth for them.

Story Time: Let your little one pick the bedtime stories. I recommend two short books at this age. Keep a stack of bedtime-appropriate books in their room that they can choose from. Stick to two!

Bedtime Lullaby: Let your child choose which song or lullaby you’ll sing each night.

Lights Out and Cuddle: Allow your little one to decide whether they want to turn off the light or have you do it. Then, give extra cuddles and a goodnight kiss before leaving the room. If they struggle with having the light off. Do lullaby and cuddles after lights out, this gives some extra time to settle with extra cuddles.