In a trial of 405 families, two weeks on the same nightly routine was enough to help babies and toddlers fall asleep faster and wake less. Two weeks, same steps. Is there a kids bedtime routine that actually works?
The short answer: Yes. A kids bedtime routine that works is short, predictable and the same every night: bath, pajamas on and screens off, a few quiet minutes of hands-on time, one book, lights out. Start at the same time each evening. Keep it between 20 and 45 minutes. Give it two full weeks before you decide if it works.
By Dr. Doug Strobel, MD, a board-certified neurologist who formulated Dr. Doug's balms. Last reviewed October 13, 2026.
Children do better when they know what comes next
Bedtime is where a long day can fall apart, for kids and for parents. Children do better when they know what comes next, and so do the grown-ups. The routine below is the one on our free printable School-Night Wind-Down Chart, and it is simple on purpose.
What is the best bedtime routine for kids?
The best bedtime routine is the one you can repeat every night in the same order. The research on that is encouraging.
A 2015 study looked at more than 10,000 children from birth to age five, in 13 countries and regions. Kids with a steady bedtime routine went to bed earlier. They fell asleep faster, woke less during the night and slept longer. Parents also reported fewer daytime behavior problems. The more nights a week a family kept the routine, the better those numbers looked. [1]
It was a survey of mothers, so it shows a link, not proof. The pattern held across very different cultures.
An earlier trial tested routines directly. Researchers took 405 families of babies and toddlers, 7 to 36 months old. By chance, some followed a set nightly routine and some carried on as usual. After two weeks on the routine, children fell asleep faster and woke less at night (P < 0.001). The mothers' mood improved too. The other group did not change. [2]
The five steps
Same five steps, same order, every night. Start about 45 minutes before lights out.
1. Bath time
Wash the day off! A warm bath is a clear signal that the day is ending. Keep it short and at the same time each night. On busy nights, a warm washcloth and clean pajamas do the same job.
2. PJs on, screens off
Tablets go to bed too. A review of 67 studies found screen time was linked to later bedtimes and shorter sleep in 90% of them. [3] Charge devices outside the bedroom. After this step, there are no more deals.
3. Balm time
This is the step kids start looking forward to.
Where it fits: the balm moment. Start with just a small amount and apply calves to toes and/or across the back and shoulders, massaged in slowly and completely. Two minutes of quiet, hands-on time at the end of the day, right before the book. Kids start asking for it.
Use slow, steady strokes, lights low, phones away. No balm in the house yet? A slow back rub fills this step well. What matters is a few calm minutes of your hands and their full attention.
4. One book
Their choice, your voice. One book means one book, so agree on it before you open it.
5. Lights out
Use the same goodnight words every night. Keep the same bedtime every night too, weekends included, for the first two weeks.
Why does the order matter as much as the steps?
Kids push back hardest when bedtime shows up without warning. If the evening ends suddenly, and a little differently each night, they can't see the end coming.
When the steps come in the same order, bedtime turns into a countdown. Your child knows that after the book comes lights out. Nothing new shows up to argue about.
Two small things help a lot:
- Give one real choice inside the routine. Blue pajamas or striped ones. This book or that one. A child who chose something is less likely to fight everything else.
- Lower your own voice as you go. By the book, you should sound quieter and slower than you did at bath time.
What does a calming bedtime routine for a 5 year old look like?
For a 5 year old, it looks like the same five steps, with more of the routine in their hands. Let them run the chart, pick the pajamas and choose the book. Five year olds like being in charge of something. A routine they "own" gets far less pushback than one that happens to them.
A typical school night: bath at 7:15, pajamas and screens off by 7:30, balm time at 7:40, one book at 7:45, lights out by 8:00. Move the clock to fit your family. Keep the order.
How do you make a bedtime routine stick?
The first two weeks matter most.
- Put it on the fridge. A chart your child can see and check off makes the routine theirs. Ours has five steps, a seven-night star grid and a reward line your kids fill in themselves. Get the free printable chart here.
- Pick a small weekly reward. Five all-star nights earns a family pick: pancake Saturday, a park trip, choosing the movie.
- Expect a few rough nights. Most children test a new routine early. Stay calm, stay brief and keep doing the same thing.
- If the routine keeps getting longer, time it. Set one timer for 45 minutes. When it rings, you go to the book, wherever you are. Toddler routines tend to stretch one extra request at a time.
- Keep the favorite step near the end. Kids move through bath and pajamas faster when the part they like is coming.
- Judge it at two weeks, not three nights.
I'm a board-certified neurologist, Dr. Doug Strobel, MD, and what I tell parents is that a bedtime routine is one of the few things in parenting that gets easier the more boring you make it. Same steps, same order, same time.
Where does Magnesium Kids fit?
Magnesium Kids is our balm for step three. I made a magnesium balm for my clinic patients and for myself first. I wanted to formulate a product unlike others on the market. I built it on magnesium chloride, the best choice for topical magnesium, because it dissolves easily. My goal: the most magnesium chloride possible that still absorbs in completely, with no sting and no grit, in a handful of clean, non-toxic ingredients. Only goodness and nourishment that truly helps. Magnesium Kids is those eight clean ingredients, now packaged for kids: organic olive oil, organic coconut oil, organic beeswax, organic shea butter, magnesium chloride, organic peppermint essential oil, organic lavender essential oil and vitamin E. It's melatonin-free, there's nothing to swallow, and there's no synthetic fragrance, just the light smell of organic lavender and peppermint essential oils. Pediatricians have tried it with their own families and recommend it in their kids' nighttime routine. The magic happens when you massage it in completely. Take your time.
It comes as a twist-up for backpacks and sleepovers or a jar for the nightstand. A little goes a long way.
Want more before you start? Read Is Magnesium Safe for Kids? Looking for a melatonin-free option? Start with Safe Alternatives to Melatonin for Kids.
Your plan for tonight: pick, rub, repeat
- Pick your bedtime. Choose a lights-out time, count back 45 minutes, and put the chart on the fridge.
- Rub it in at step three. Use a small amount on calves to toes, or across the back and shoulders. Massage slowly until it disappears.
- Repeat. Same five steps, same order, every night for two weeks.
Picture night fourteen. Your child checks off the last star, picks the book, and asks for balm time before you do. Lights out at eight, and the house is quiet.
Related reading
Frequently asked questions
What is the best bedtime routine for kids?
The best bedtime routine for kids is short, predictable and done in the same order every night: bath, pajamas on and screens off, a few quiet hands-on minutes, one book, lights out. Start at the same time each evening.
How long should a kids bedtime routine be?
A kids bedtime routine should take 20 to 45 minutes for most families. That is long enough to slow down and short enough to do every night. Start about 45 minutes before lights out and keep the same order each time.
What age should you start a bedtime routine?
You can start a bedtime routine as early as you like. A large 2015 study of children from birth to age five linked a regular routine with better sleep. The authors concluded that the more steadily it is kept and the younger it is started, the better.
What time should kids go to bed?
Pick a time that leaves enough sleep before wake-up, and keep it the same every night. There is no single right bedtime for every child, so ask your pediatrician how much sleep is typical at your child's age.
Why is my toddler's bedtime routine not working?
A toddler bedtime routine usually stops working when it changes from night to night, keeps getting longer, or is judged too soon. Keep the same steps in the same order and cap the whole thing at 45 minutes. Stay calm and brief through the first rough nights, and give it two full weeks.
Should bedtime be the same on weekends?
For the first two weeks, keep bedtime the same on weekends too, because steady timing is what makes the routine work. Once it is settled, keep weekend bedtimes close to the school-night time.
Is Magnesium Kids safe for my child?
Magnesium Kids is made for ages 3 and up, with eight ingredients you can read out loud. Under 3? Ask your pediatrician. As with anything new on the skin, try a small spot on the inner forearm first. Keep it away from eyes, mouth and broken skin.
Is there a non-toxic magnesium lotion for kids?
Yes. Read the label first. Look for magnesium chloride named plainly, a short list you can say out loud, and no synthetic fragrance. Magnesium Kids is a non-toxic magnesium balm, with eight clean ingredients and nothing synthetic.
Sources
- Mindell JA, Li AM, Sadeh A, Kwon R, Goh DY. Bedtime routines for young children: a dose-dependent association with sleep outcomes. Sleep, 2015. PMID 25325483
- Mindell JA, Telofski LS, Wiegand B, Kurtz ES. A nightly bedtime routine: impact on sleep in young children and maternal mood. Sleep, 2009. PMID 19480226
- Hale L, Guan S. Screen time and sleep among school-aged children and adolescents: a systematic literature review. Sleep Medicine Reviews, 2015. PMID 25193149
This article is educational and is not medical advice. Dr. Doug's products are cosmetic and are not intended to diagnose, treat, cure or prevent any disease.