Bedtime doesn’t have to be perfect to be helpful. A simple, repeatable routine can cue your child’s body and brain that sleep is coming, while still following The Lullaby Trust safer sleep guidance. Aim for a 20–30 minute wind-down that is calm, predictable, and as similar as possible each night, even if the exact timing or steps sometimes change.

Example 20–30 minute bedtime routine

• Quiet play (5–10 minutes) – soft toys, gentle songs, simple puzzles, or looking at picture books together. Avoid rough-and-tumble games.
• Bath or wash (5–10 minutes) – a warm (not hot) bath. Keep lights soft and voices calm.
• Get ready for bed (5 minutes) – fresh nappy / pants, appropriate sleep clothing (not too hot), and placing baby on their back in a clear, flat sleep space.
• Story, song, and cuddle (5–10 minutes) – one or two short books, a simple lullaby, and a calm cuddle before putting your child down in their own safe sleep space.
• Lights down and goodnight – dim lights, say the same short goodnight phrase each night, then leave your baby to sleep on their back in a clear cot or Moses basket.

Creating a soothing, safer sleep environment

• Light – keep the room dim in the last part of the routine. Use a small night light if needed for feeds or checks, but avoid bright overhead lights.
• Noise – speak softly and move calmly. Gentle, consistent background noise (like quiet white noise) can be soothing, but avoid loud music, TV, or sudden sounds.
• Temperature – aim for a comfortably cool room (around 16–20°C). Use light bedding or a baby sleep bag that’s right for the room temperature, and avoid overheating or hats indoors.
• Safe sleep space – always place your baby on their back for every sleep, on a firm, flat mattress with a fitted sheet. Keep the cot or Moses basket clear of pillows, duvets, bumpers, soft toys, and loose blankets, in line with The Lullaby Trust guidance.
• Position in the room – for babies, keep their cot or Moses basket in the same room as you for all sleeps, day and night, for at least the first six months.

Tips for babies

• Keep steps simple and repeatable – for example: nappy, sleep bag, feed, short song, into cot on their back. Repeating the same order helps your baby learn what comes next.
• Wind down from busy play – about 30 minutes before sleep, switch from noisy toys to gentle, slow activities and softer voices.
• Screen-free time – avoid screens (TV, phones, tablets) in the hour before bed. Bright light and fast images can make it harder for babies to settle.
• Responding to crying – it’s normal for babies to grumble or cry at bedtime. Check their needs calmly (nappy, hunger, temperature), offer gentle reassurance with your voice and touch, and try to keep lights low and movements unhurried.
• Putting baby down drowsy but awake – when you can, cuddle and soothe your baby until they are calm and sleepy, then place them on their back in their cot so they learn that this is where sleep happens.
• Flexible but consistent – it’s okay if feeds, naps, or illness shift the timing. Try to keep the order of your routine similar, even if the clock time changes.

Tips for toddlers and older children

• Clear, calm countdown – give simple warnings: “5 more minutes of play, then tidy up and bath,” so bedtime doesn’t feel sudden.
• Screens – Research shows that we need to turn off screens at least 2 hours before sleep. Offer quiet alternatives like drawing, puzzles, or books.
• Choose calming activities – after bath and pyjamas, try one or two predictable steps: brushing teeth, choosing one book, a cuddle, then lights down.
• Responding to resistance – expect some protests. Stay calm, repeat the same brief phrase (“It’s sleep time now”), and gently guide them back to bed without long negotiations or new games.
• Set gentle limits – agree in advance on things like “two books and one drink of water.” Stick to these limits kindly but firmly, so bedtime feels safe and predictable.
• Flexible, not perfect – some nights will be bumpy: teething, illness, busy days, or big feelings. Try to keep your core steps (e.g. wash, pyjamas, story, cuddle, lights out) the same, even if everything takes longer.
• Look after yourself – if bedtime feels stressful, pause, breathe slowly, and speak more quietly. A calmer adult helps children feel calmer too, even when the evening doesn’t go to plan.