Want the other 11 too? Email yourself the full bundle — we'll send updates when any sheet gets revised.
SleepyHero · Toolkit · Card 04 / 12
v1 · draft
Bedtime routine builder.
Six routine templates by age. Pick yours, print it, tick the boxes nightly. The same sequence in the same order is what trains the brain to predict sleep — consistency beats duration.
Newborn (0-3 mo)
20 min total
0 minDim all lights
5Diaper change + sleep sack
10Final feed (slow, calm)
18Burp + brief cuddle
20Drowsy but awake → crib
Infant (4-12 mo)
25 min total
0 minBath (3-4 nights/week, not nightly)
8Lotion + PJs + sleep sack
151-2 short books, dim light
20Final feed (cap at 8 min if breastfed)
231 lullaby
25Crib, awake
Toddler (1-3y)
30 min total
0 min5-min warning ('almost bath time')
5Bath
12PJs + teeth + potty
182 books (their choice within limits)
261 song or quiet talk
30Lights out, parent leaves
Preschool (3-5y)
30 min total
0 minDinner ends, no screens after this
5Bath
15PJs + teeth + potty
20Quiet play OR 1 chapter book
27Hugs + 'one thing about today'
30Lights out
School-age (6-12y)
35 min total
0 minDevices in family charger (NOT bedroom)
5Shower
15Teeth + skincare + PJs
20Reading time (own book, dim lamp)
30Brief check-in / hug from parent
35Lights out
Adult
45 min total
0 minLast screen + caffeine cutoff already done
5Tomorrow's clothes + bag prepped
10Skincare + teeth
20Reading or audio (no laptop)
35Bedroom 18-19°C, dim lamp only
404-7-8 breathing × 4 cycles
45Lights out
Three rules for any age:(1) Same order every night — the brain’s clock cares about sequence, not the activities themselves. (2) Final 30 min in dim light — bright bathroom lighting undoes the routine. (3) End in the bed/crib where the child will sleep — moving them later breaks the association.
More free stuff
All 12 printables, plus the interactive tools they pair with.