3.1. Describe a calming routine for preparing young children to settle at bed time

This guide will help you answer 3.1. Describe a calming routine for preparing young children to settle at bed time.

A consistent bedtime routine supports young children to relax and prepare for sleep. It helps their bodies and minds shift from the excitement of daytime to the quiet and rest needed for the night. Routines give children a sense of security, which lowers stress and makes settling down easier. The steps in a bedtime routine need to be simple, predictable, and suited to the child’s age and development stage.

Bedtime can be a challenging time for some children. They may feel restless, over-stimulated, or anxious. A calming routine gives them clear expectations and gentle transitions into bedtime. This supports good sleep habits and overall well-being.

Timing the Bedtime Routine

The routine should start at the same time each night. Consistent timing supports the child’s natural sleep patterns, sometimes called their body clock. When bedtime happens at a predictable time, children learn to expect it.

Start the routine with enough time for each activity without rushing. For younger children, a bedtime routine often lasts between 20 and 40 minutes, depending on how many steps are included. Ending in a calm environment just before sleep is the goal.

Signs that it may be time to begin the routine include:

• Yawning
• Rubbing eyes
• Reduced interest in play
• Slower movements
• Increased clinginess

Creating a Calm Environment

The bedtime environment should be quiet, warm, and free from distractions. Loud noises and bright lights can keep children alert for longer. Reducing sensory stimulation helps their bodies switch into a more relaxed state.

Here are key points for a calm environment:

• Dim the lighting. Use a small lamp or nightlight if needed.
• Close curtains or blinds to block outside light.
• Keep voices soft and calm.
• Reduce or turn off background noise such as television, music, or phones.
• Maintain a comfortable room temperature.

Some children benefit from a familiar object in their bedroom, like a soft toy, blanket, or comforter. This can help them feel safe and ready to sleep.

Step-by-Step Bedtime Routine Example

Below is a sample calming bedtime routine that may suit many early years settings or home situations. It can be adjusted as needed.

Step 1: Gentle Notice That Bedtime is Near

Give the child a calm reminder about bedtime coming soon. This avoids a sudden end to activities, which could upset them.

Example: “After this story, it will be time to get ready for bed.”

Step 2: Tidy Up Play Area

Invite the child to help put away toys. This gives closure to daytime play and signals the shift to bedtime. Keep this task light and positive.

Step 3: Wash Hands and Face or Bath Time

A warm bath or wash helps remove dirt and sweat. Warm water can relax muscles and make the child feel clean and fresh.

Important points:

• Keep bath play gentle and not too loud or exciting.
• Use mild soap with a pleasant but soft scent.
• Dry the child with a soft towel and offer warm pyjamas.

Step 4: Change into Night Clothing

Putting on pyjamas tells the child bedtime is approaching. Choose soft, comfortable clothes without scratchy seams or tight areas.

Allow the child input, such as choosing between two sets of pyjamas. This helps them feel involved while keeping boundaries.

Step 5: Quiet Activity Before Bed

Spend 10 to 20 minutes doing calm activities. Examples include:

• Reading a short picture book
• Gentle singing or humming
• Looking at photo albums together
• Talking softly about the day

Avoid screen use before bed. Blue light from devices can delay sleep signals in the brain.

Step 6: Brush Teeth

Bedtime routines include personal hygiene. Support the child with brushing teeth. Keep this calm and avoid rushing. Praise their effort.

Step 7: Story or Soothing Interaction in Bed

Choose a short story or a familiar rhyme. Keep the tone gentle. This quiet moment strengthens bonds between child and adult.

Some children prefer a brief cuddle or stroke on the back. The key is a predictable pattern of affection that tells the child it is sleep time.

Step 8: Lights Off or Dimmed

Explain quietly what is happening. “I’m turning the light down now so you can rest.” This gentle announcement gives the child clear awareness of the transition into sleep.

Step 9: Comfort Check

Make sure the child is warm, has their comfort item if needed, and is lying in a comfortable position. Leave the room calmly without rushing or sneaking out.

Communication Within the Routine

Always use a calm, reassuring tone of voice. Clear and simple language helps the child follow the steps. Avoid giving too many instructions at once.

During the routine:

• Offer positive comments such as “You’re doing well getting ready”
• Keep facial expressions relaxed and kind
• Adjust your pace to the child’s mood and energy

Avoid arguments or negative comments. This time should feel safe and positive.

Managing Challenges

Some children may resist bedtime. Common causes include wanting to keep playing, feeling anxious about the dark, or being over-stimulated.

Helpful approaches:

• Give small choices (which pyjamas, which story) to build cooperation.
• Offer a special bedtime phrase or routine that the child looks forward to, such as a goodnight rhyme.
• Use a predictable order every night so they know what happens next.
• Keep response times short if they call out after lights are out, to avoid over-extending the routine.

If a child is anxious or afraid, listen to their concerns and respond calmly. Reassure them and help them adjust their sleeping space if needed.

The Role of Physical Comfort

Physical comfort is key in a calming routine. Poor comfort can interrupt the process and delay sleep.

Points to check:

• Room temperature should neither be too hot nor cold.
• Bedding should be clean, dry, and comfortable.
• Pyjamas should be suited to the season.
• Lighting should be low, with only enough for safety if needed.

Comfort items give security. These might be a favourite blanket or teddy. The item needs to be safe for sleep, especially with younger children.

Supporting Emotional Well-being

Bedtime routines can help children process the events of the day. Small conversations about happy things they enjoyed help them settle with less worry.

Ideas to support emotional calm:

• Share one positive thought from the day.
• Acknowledge any feelings or worries the child mentions.
• End interactions with a reassuring statement about tomorrow, such as “We will have breakfast together in the morning.”

Collaboration with Parents or Carers

In early years settings, staff need to understand home bedtime routines so they can maintain continuity when children stay overnight or during evening care.

Consistency between home and care settings reassures the child and prevents confusion. Staff can talk with parents or carers to learn which comfort items and steps are familiar to the child.

Adapting for Different Ages

Bedtime routines vary slightly between infants, toddlers, and older young children.

For infants:

• Shorter routines, often just feeding, nappy change, and a lullaby.
• Gentle rocking or patting before laying them in a cot.

For toddlers:

• Clear transition from play to bedtime through tidying and washing.
• More input into small choices but still guided strongly by adults.

For older young children (up to about 7 years):

• Allow them more independence in their own washing and dressing.
• Give extra time for quiet conversation or reading.

Regardless of age, the pattern should remain clear and calm.

Benefits of a Bedtime Routine

A structured routine offers many benefits:

• Better sleep quality
• Faster settling at night
• Reduced bedtime stress for both child and adult
• Improved behaviour during the day through adequate rest
• Strengthened bond between adult and child through shared quiet time

Long-term, children who form good sleep habits often find it easier to manage emotions and concentrate on daytime learning.

Final Thoughts

Preparing young children for bedtime through a calming routine is one of the simplest yet most effective ways to support healthy sleep patterns. A predictable sequence of gentle activities, combined with a peaceful environment, allows the child to step down from daytime energy into night-time rest without stress or conflict.

Every child will have their own preferences, but the principles remain the same. Keep the steps consistent, minimise excitement, and use a warm and reassuring tone throughout. Over time, the routine becomes a trusted part of their day, helping them approach bedtime with comfort and security. This lays a strong foundation for positive sleep habits that can last well into later childhood.