Bedtime Routines and the 3 C’s: A Sleep Coaches Secret to Better Sleep
Bedtime Routines and the 3 C’s: A Sleep Coaches Secret to Better Sleep
When it comes to bedtime routines, you’ll be golden so long as you remember the 3 C’s: make it consistent, calm, and allow plenty of time for connection.
Baby and toddler bedtime routines should be consistent
Littles are most comfortable when they know what to expect, and having a consistent routine before bed demonstrates to them that after X & Y, ZZZs will follow. Consistency before bed will help your baby feel more secure. And since repetition is the mother of all learning, your little one will learn to sleep better too!
Bedtime routines should be calm
Children need time to wind down and transition from the day’s activities to sleep mode. A calm bedtime routine can help your baby or child fall asleep easier. The routine doesn’t need to be anything elaborate – just a couple of calming activities. You might do a little baby or kiddo massage, stories, prayers or a gratitude or practice, or some other calming and special activity.
Include connection in your child’s bedtime routine
For many families, the bedtime routine may be the best (or even only) time for a parent to connect one on one with their child. This makes the period before bed the perfect opportunity to fill your child’s security bucket so that they feel connected and secure at the end of the day. Read more about the power of connection and positivity at bedtime here.
When a parent gives a child their undivided attention while enjoying calming activities together, the relationship is strengthened and children feel more secure and confident. A full security bucket at bedtime lays the groundwork for separating at night. Additionally, as children grow older, this special ritual also provides an opportunity for children to share their anxieties that may otherwise keep them awake at night.
Sample bedtime routine for baby:
feed
diaper/pajamas/sleep sack or swaddle
stories
snuggles/prayers/gratitude (aka lots of connection!)
lay down to sleep
say your night-night phrase (the last thing you say to your kiddo every single night)
Sample bedtime routine for toddlers and little kids:
brush teeth
pajamas
stories (the the number of stories or amount of time consistent)
snuggles/prayers/gratitude (aka lots of connection!)
say your night-night phrase (the last thing you say to your kiddo every single night)
Introduce the 3 Cs into your bedtime routine tonight
Bedtime routines can be very simple. Just remember the 3 C’s (calm, consistent, and connection) and you’ll ensure that your baby drifts off to sleep feeling calm, connected, and ready for restorative sleep. Sweet dreams!
If you want to learn more about the importance of connection and positivity at bedtime, here's our latest blog post on the subject.
Looking for more sleep tips? Download our free Stellar Sleep e-books, where you’ll learn everything you need to know about establishing a healthy sleep foundation for your newborn, baby, or child.
Frequently asked questions about bedtime routines
Q. What should a toddler bedtime routine look like? My toddler is always asking for “one More” sip or water or “one more hug” or “one more story” and it’s getting out of control!
A toddler’s bedtime routine will be very similar to a baby’s — but it might be longer and require a bit more parental energy. Consider adding more structure to the bedtime routine to help keep your little explorer and limit-tester on task. A bedtime chart (that lists each step of the routine) and/or a bedtime song (to help transition from one step to the next), can do wonders for keeping the routine running smoothly. This will also give your toddler a sense of control and confidence, if they know exactly what to expect and get to navigate through the routine themselves!
Q. What’s a sample bedtime routine for older children?
Anything that is relaxing (and includes the necessities such as teeth brushing) and brings a sense of wellbeing to your child is wonderful. You might read a chapter book together or sit side-by-side as you read your own books, say prayers or enjoy a gratitude practice together or a discussion of the days “highs and lows” together, and then lay in bed and snuggle for a few minutes. Or maybe your kiddo likes massage — touch is a powerful antidote to stress and anxiety so massage is an excellent activity to include. Keep the routine calm, consistent, and end with connection and sleep will come more easily.
Q. Should I use the 3 Cs for our naptime routine?
Yes! But it’s fine for the nap routine to be shorter than the bedtime routine — but be sure to provide an opportunity for your child to transition from activities to rest.
Q. When do you start a bedtime routine for babies?
If your baby is social smiling, now is a great time to start introducing a bedtime routine. But if you missed this window, no worries! It’s never too late to create a cozy and consistent bedtime routine. Even adults benefit from bedtime routines!