Bedtime can be one of the most challenging parts of the day for families. Even when your child is clearly tired, winding down and settling into sleep doesn’t always come easily. But small, consistent changes to your child’s routine can make a meaningful difference in how smoothly bedtime goes.

My name is Savannah, and I’m an occupational therapy student intern at Join Laughter Developmental Therapy in San Jose. Today, I’m sharing five simple strategies to help prepare your child for sleep and support a calmer bedtime routine.

1. Turn Off Screens at Least One Hour Before Bedtime

The first tip is to turn off screens at least one hour before bedtime. This is because screens, such as TVs and tablets, emit blue light. Blue light can suppress melatonin, which is the hormone that prepares the brain for sleep. Even small sources of light, like alarm clocks, can emit enough blue light to interfere with melatonin production.

If you notice that your child seems more wound up after watching TV or using a tablet before bed, it may be because the blue light is tricking their brain into thinking it’s still daytime. Instead of screen time before bed, try calming activities like reading a book or listening to calming music.

If your child is scared of the dark and needs a nightlight, a red light is recommended, as it does not interfere with melatonin production.

2. Create a Predictable Bedtime Routine

The second strategy is to create a predictable and scheduled bedtime routine. Children thrive on routine, which helps their bodies regulate and creates a predictable cycle for the brain to recognize when it’s time to feel tired.

For example, after a few nights of following the same routine (eating dinner, taking a bath, putting on pajamas, and reading a bedtime story), you may notice your child starting to yawn during story time. This is a good sign that their brain is starting to recognize that it’s now time to get sleepy.

3. Make Sure Naps Aren’t Disrupting Nighttime Sleep

The third strategy is to make sure naps are not interfering with nighttime sleep. Too many naps during the daytime, or naps that happen too late in the day, can make bedtime a struggle for kids. This can also lead to a cycle of daytime sleepiness and poor nighttime sleep.

If your child is taking naps between 4:00 and 6:00 PM and then struggling to fall asleep at bedtime, it may help to reduce naps or move them earlier in the day.

4. Practice Separation During the Day

The fourth strategy is to practice separating from your kids during the day so that they are able to fall asleep by themselves at night. Kids who struggle to separate from their parents during the daytime may have trouble saying goodbye during nighttime.

One way to help reduce this fear is to practice separation through playing little games like peekaboo or giving short goodbyes during daycare or school drop-offs. When children are more comfortable separating during the day, bedtime separation often becomes easier.

In addition, if a kid who is able to fall asleep on their own at bedtime wakes up in the middle of the night, then they’re more likely to be able to fall back to sleep on their own. This also means parents will be able to enjoy their own sleep.

5. Use Proprioceptive Activities to Calm the Body

The fifth strategy is to use proprioceptive activities to help calm the body before bed.

Proprioceptive activities can help calm the nervous system and transition the body into a state of sleepiness. Examples of calming, heavy-work activities include carrying a weighted blanket, hugging a weighted plush, or pushing a heavy object like a laundry basket.

These activities can be incorporated into your child’s daytime or nighttime routine to support relaxation before bed.

Reach Out for Expert Support

Every child is different, so it’s important to try these strategies consistently for a week or two and see what works best for your child. If you have ongoing concerns about your child’s sleep, we’re here to help.

Reach out to our team at JLD Therapy today for expert support. And subscribe to our YouTube channel for more helpful videos from our therapy team on supporting your child’s development.