Bedtime with toddlers often feels like running a marathon—there’s energy to burn, requests to manage, and a little resistance along the way. But what if bedtime could become something your toddler actually looks forward to? Enter: a toddler bedtime routine.
When I was putting Ella down recently, I noticed we were both getting frustrated. It took so long; she was protesting, and I was annoyed because I just wanted to be done with it and have some alone time. I realized I needed to reset and evaluate our bedtime routine to see how I could improve things for both of us.
No matter what I tried, Ella just wasn’t falling asleep before a certain time. So, I decided to work backward from that time to figure out when we should start our bedtime routine, giving us plenty of time to wind down without feeling rushed. I stopped trying to force an earlier bedtime—it only dragged out the process and left us both frustrated. At some point, I might try shifting her bedtime earlier, but for now, this schedule works for us.
As I thought about our evening routine, I realized something was missing—a way for her to release all that extra energy from the day. That’s when I decided to add a short “yoga” session with her, which made all the difference!
With a mix of calming activities, consistency, and a little creativity, you, too, can transform bedtime into a peaceful, enjoyable part of the day for both of you. Here’s what works in our house and how you can adapt it for yours.
Why a Calming Bedtime Routine Matters
Toddlers thrive on routine—it helps them feel safe and secure in a world that often feels unpredictable. A calming bedtime routine provides tools to transition from playtime to rest, making sleep easier.
It has been shown that routines don’t just improve sleep—they also support emotional and behavioral growth. Plus, they offer a wonderful opportunity to connect after a busy day.
Make Bedtime Fun and Engaging
Getting toddlers excited about bedtime means incorporating activities they find enjoyable and rewarding while gradually helping them wind down. Here’s what works for us:
Start by Getting Ready
We start our routine with bath time a few nights a week—more often if she’s sick. When she’s under the weather, I love using eucalyptus toddler-safe bath bombs; they clear her right out! On regular nights, I stick with lavender to help her settle.
After bath time, we brush her hair and teeth, then change into pajamas. I like to give her a choice between two pairs of pajamas—just enough to let her feel like she has some control, but not so many that she gets overwhelmed deciding.
Toddler Yoga Together
After jammies are on, we move on to a short yoga session. I use the Peloton app to find a quick 10- to 20-minute flow or stretch, depending on how much time we have. Typically, we start and end together, but she’s all over the room in between. No matter what she’s doing, I talk to her while I move through the poses, teaching her simple toddler yoga moves like “child’s pose” (pretend to be a turtle!) or “butterfly pose” (flap your wings).
She doesn’t always follow along—and that’s okay. Sometimes, she mimics my movements; other times, she just runs around to burn off energy. Either way, toddler yoga helps her release those last bits of energy and sets a calming tone for the night.
Storytime Adventures
After yoga, we hop into bed together to read. I let Ella choose her favorite book, and I bring it to life with expressive voices or by asking interactive questions. I try to include books that reflect what’s happening in our lives—like holiday-themed stories or books about potty training—along with fun, lighthearted reads. Some of our current favorites are The Pout-Pout Fish and The Wonky Donkey.
Breathing Exercises
Once we’ve read our books, it’s lights out and time for breathing exercises. We love the Moshi app for its kid-friendly, guided breathing activities. Ella loves picking a character, and we follow along with a quick breathing exercise together.
Sometimes, we switch things up and listen to Peloton’s meditation classes instead. It’s a reminder that you don’t need a specific app for everything—whatever works for you is great! After the breathing exercises, we usually play one of Moshi’s bedtime stories to help her relax further as she drifts off.
Create a Cozy, Inviting Environment
A relaxing sleep environment helps toddlers feel safe and comfortable. For me, creating a calming bedroom atmosphere is key to improving sleep quality, so I try to do the same for Ella. Here are a few things that work for us:
- Dim Lighting: We use a warm nightlight or star projector to create a soothing atmosphere without total darkness.
- Comfort Items: Ella always has her favorite blanket and stuffed animal close by.
- Soothing Sounds: White noise or soft lullabies help mask household noises and create a peaceful background for sleep.
These small adjustments go a long way in helping her settle down.
Consistency Is Key
While the specific activities are important, consistency makes them truly effective. Toddlers thrive on predictability, and our toddler bedtime routine looks like this:
- Bath Time (Optional): A warm bath helps her relax.
- Pajamas, Hair, and Teeth Brushing: Cozy pajamas and brushing teeth signal the transition to bedtime.
- Yoga: Once we’re ready, we do our yoga. Ella loves it so much that she now asks for it!
- Reading: We pick one or two books and settle into bed.
- Lights Out: We turn off the lights to eliminate distractions.
- Breathing Exercises: We use the Moshi app for a calming breathing session.
- Lying Together: I stay with her until she falls asleep. For us, it’s a special time to connect and unwind together.
Celebrate Small Wins
I haven’t used a reward system for bedtime yet, but positive reinforcement can still make bedtime easier. Here are some ideas:
- Sticker Charts: Create a chart where your toddler earns a sticker for completing each bedtime step. After earning a certain amount, they can get a small reward, such as choosing an extra book to read.
- Verbal Praise: A simple “You did so well brushing your teeth tonight!” can go a long way in building positive associations with bedtime.
Bedtime Bliss Is Possible
Making bedtime a time of connection and calm takes patience and flexibility, but it’s so worth it. By adding fun activities like yoga and breathing exercises, creating a cozy environment, and keeping things consistent, bedtime can become something your toddler looks forward to.
That said, not every night is perfect for us! There are still bedtime battles, skipped routines, or late-night disruptions. But I’ve learned to embrace flexibility when needed and keep our routine as a goal—not a rule.
What’s your favorite bedtime tip or trick? Let’s help each other out—share your ideas in the comments below!
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