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Bedtime routine builder
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SleepyHero · Toolkit · Card 04 / 12
v1 · draftBedtime 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.