Bedtime routines and Oral Hygiene

"Does bedtime sometimes feel like a battle? Bath, pyjamas, teeth, stories, another drink, another cuddle... and somehow an hour has passed?"

What is a good bedtime routine?

Bedtime routines are very important when it comes to young children.

It can be suggested having a secure and predictable bedtime routine helps with establishing structure that children thrive on.

Having a consistent routine can help your little one to know what is coming next, supporting a calm winddown from a busy day and prepare for them for bed.

Bedtime routine Tip

I think it could be useful to consider adding a timeline visual to your child's bedtime routine. You might ask yourself "What is a bedtime timeline routine? how do i make one?" You might even think where do I start and why is this worth doing?

In answer to these questions I will show you my step by step guide below. All you need to do to start is open your mind to my fun practical way of making bedtime fun.

Please bear with me I am hoping you will like it.

The concept of visuals to plot a timeline of what is coming next helps your child understand what they need to do to prepare for bed and what to expect. Some children struggle with bedtimes and even more so the younger the child.

Now lets get started, here is how I made one…

Making a Bedtime timeline

What do I need

• card

• A black marker pen to draw or pictures printed off if you do not feel like getting stuck into arts and crafts (this provides you with an easier option)

• white paper

• Laminating sheets (some printing shops laminate for you) which enables the visuals to last but is not obligatory.

Step 1:

Think about and make a list of all the steps your routine consists of. A good bedtime routine should consist of things like having a bath, brushing teeth, putting pyjamas on, a story then off to bed. Everyone's routine is different and your routine might have some added steps, consistency is the main aim.

To help implement these steps you will need to print off or draw some visuals to go with each of your stages. Simple black and white pictures to help your child understand what is next. You might take a picture (photo) of their pyjama's or your bath or their toothpaste and so on. We call these pictures of objects of reference. they relate to your child's individual routine to add to your timeline.

Step 2:

Choose some coloured card of your choice, then fold it into a rectangle and count how many steps are in your routine.

There are 7 in mine. You will need to mark out a box for each step, make sure your visuals fit in these boxes then glue them in.

(An easy way is to measure the length of the card and divide that number by the amount of steps you have and check visuals in place before cutting card.)

Step 3:

Add a soft and scratchy Velcro tab to the flap and the base, so your child can open and close each step when complete for each segment. Finish it off by numbering each step and adding a sticker to write ‘’my bedtime routine’’. This could be mounted on the bedroom door or bathroom with blue tack or anywhere and transported with you to complete your routine as you go.

How do I use the bedtime visual timetable?

Once you have made your bedtime timeline, the next step is helping your child understand how to use it.

Don't worry if they don't immediately understand what the pictures mean — like any new routine, they may need some time and support.

Start by introducing the timetable before bedtime, when your child is calm and able to explore it. Talk through each picture together and explain what it represents.

For example:

"Look, first it's bath time." 🛁"Then we put our pyjamas on." 👕"Next, we brush our teeth." 🪥"Then we have a story." 📖"And finally, it's time for bed." 🛏️

Use the timetable as you move through the routine

Keep the timetable somewhere your child can easily see and reach it. As you complete each activity, encourage your child to move, turn over, remove or tick off the picture.

You could say:

"We've finished our bath. What's next?"

Encourage your child to look at the timetable and identify the next picture. This gradually helps them become an active part of their own bedtime routine rather than relying on an adult to tell them what to do next.

Encourage independence

As your child becomes familiar with the routine, try to step back and allow them to check the timetable themselves.

Instead of saying:

"Come on, it's time to brush your teeth."

try:

"Let's check your bedtime timetable. What's next?"

This gives your child the opportunity to process the visual information, make a choice and take responsibility for the next step.

Remember to praise their efforts:

"You've checked your timetable and knew that teeth were next — fantastic!"

What if my child doesn't want to move on?

A visual timetable isn't designed to make children rush through bedtime. Some children may need longer to finish an activity or may find transitions difficult.

Give your child a gentle warning before moving on:

"You've got five more minutes of play, then we are going to look at your bedtime timetable."

You can then use the visual to remind them:

"Playtime is finished. Let's see what's next."

Keeping your language calm, simple and consistent can make transitions easier.

Remember...

The timetable is there to support your child, not control them. It should be a helpful visual reminder of what is happening next.

Some evenings will go smoothly and others won't — and that's completely normal. If your child needs extra reassurance, offer it. You can always return to the timetable and gently remind them:

"You are safe. We're going to do this together. Let's see what's next."

Over time, your child may begin to recognise the pictures, anticipate what is coming next and complete more of the routine independently.

That little visual timetable can become a powerful tool for confidence, communication and independence at bedtime.

Winding down

Before the actual bedtime routine, explain that the transition from a busy day to sleep can take time.

For example:

• Start winding down 30–60 minutes before bed.

• Reduce energetic play.

• Dim lights where possible.

• Keep voices and activities calm.

• Avoid screens close to bedtime.

• Try to keep the bedroom comfortable, quiet and uncluttered.

This would complement your timeline really well.

Make sure the routine is individual to your child

There is not one "perfect" bedtime routine. A child might have:

Toilet → bath → pyjamas → teeth → story → cuddle → bed

or:

Pyjamas → toilet → teeth → story → relaxation → bed

The important thing is predictability and consistency, rather than having exactly seven steps.

Young children often find bedtime difficult because they keep thinking of things they need. You could suggest having a predictable final check:

"One last drink, one last cuddle, toilet, curtains closed, teddy in place — then it's bedtime."

This can help reduce repeated requests once the child is in bed.

What is a good time to go to sleep?

Below is the recommended total sleep over 24 hours and families can work backwards from their child's usual wake-up time.

The commonly used guidance is:

Age	Recommended sleep in 24 hours
4–12 months	12–16 hours, including naps
1–2 years	11–14 hours, including naps
3–5 years	10–13 hours, including naps

For example: if your 3–5-year-old needs to wake at 7am and no longer naps, a bedtime around 7–9pm may provide an appropriate opportunity for enough sleep. Every child is different, so look at their individual sleep needs and how they are managing during the day.

Depending on your children and their age, they need different amounts of sleep. A rough guidance is given below

7-11 months 12-16 hours 18:00 - 07:30

1-2 years old 11-14 hours 18:00 - 07:30

3-5 years old 10-13 hours 19:15 - 08:30

Oral Hygiene

As children begin to grow, their teeth grow with them which is why it is extremely important to teach them how to take care of their teeth.

This could be with your child sitting on your lap facing away from you, with their head resting against your body while you cup their chin with one hand. The recommended time for children to brush their teeth is for about 2 minutes, twice a day, with one brushing being last thing at night.

• Brush twice a day, including last thing before bed.

• Use an age-appropriate fluoride toothpaste.

• Children should be supervised and encouraged to spit rather than rinse with water after brushing.

• Try to use a visual or stimulating timer (click here for an example, this is not our suggestion, we do not promote specific timers but this is a link to show you an example of how easy they are to find)

• Parents should help young children brush effectively.

• Replace toothbrushes regularly, particularly when the bristles become worn.

• Register your child with a dentist and attend regular dental appointments.

Another way to help promote brushing teeth would be letting children use a flavoured toothpaste. A timer can help children understand the two-minute brushing period.

Making toothpaste fun

Some children dislike the taste or texture of toothpaste. If this is the case, try different age-appropriate fluoride toothpastes to find one your child is comfortable using. A flavour they enjoy can make brushing more positive, but the most important thing is that the toothpaste contains the appropriate amount of fluoride for their age.

Screens and bedtime

Screens can make it harder for some children to settle, particularly when they are watching exciting or stimulating content. Try creating a period before bedtime where televisions, tablets, phones and games are switched off and the focus moves towards quieter activities.

Try swapping screen time for a bath, quiet play, drawing, looking at books, puzzles, music or sharing a story together.

"what if my child won't go to bed?"

This would make the article much more useful for parents.

You could explain:

• Stay calm and consistent.

• Avoid turning bedtime into a negotiation.

• Keep responses brief and predictable.

• Return the child to bed calmly if they get up.

• Give reassurance if they are worried.

• Consider whether they are overtired or not tired enough.

• Look at whether daytime naps are affecting bedtime.

SEND/individual-needs

Visual routines can be particularly helpful for children who need additional support with communication, understanding transitions, processing information or knowing what happens next.

Photographing the child's actual pyjamas, toothbrush, bath, bedroom and favourite teddy is excellent because these become meaningful objects/photos of reference rather than generic pictures.

You could also suggest:

• First/then language: "First teeth, then story."

• A now-and-next board.

• A visual timer.

• A choice of two pyjamas.

• A consistent bedtime phrase.

• A favourite comfort item.

• Makaton/signs alongside spoken instructions where appropriate.

  
  

  Safe Sleep Reminder

If your child is a baby, remember that safer sleep guidance is different from bedtime routines for older children. Establishing a calm bedtime routine is important, but creating a safe sleep environment is just as important.

For babies under 12 months, remember the ABCs of safer sleep:

A – Always on their back Place your baby on their back for every sleep, including naps.

B – Baby in their own clear sleep space The safest place for your baby to sleep is in their own cot, crib or Moses basket, with a firm, flat, waterproof mattress. Keep the sleep space clear of pillows, duvets, cot bumpers, soft toys, sleep positioners and other unnecessary items.

C – Clear, comfortable and smoke-freeKeep your baby's sleep environment smoke-free and avoid allowing your baby to become too hot. The Lullaby Trust recommends a comfortable room temperature of around 16–20°C.

Room sharing is recommended for the first six months. Your baby should sleep in the same room as you, day and night, but in their own separate sleep space.

A gentle reminder for tired parents

Babies naturally wake during the night, and every baby has their own sleep pattern. Try not to feel pressured to make your baby sleep through the night. Be particularly careful when you are tired, as it can be tempting to fall asleep with your baby.

Never fall asleep with your baby on a sofa or armchair, as this significantly increases the risk of SIDS. If you think you may fall asleep while feeding or comforting your baby, make sure you understand the safer co-sleeping guidance and prepare the environment as safely as possible.

For the most up-to-date information about safer sleep, visit The Lullaby Trust, which provides guidance for parents and carers of babies.

A Final Thought from Jenna

Bedtime doesn't have to be perfect, and every family will have evenings when things don't go quite to plan! What matters most is creating a bedtime routine that feels calm, predictable and reassuring for your child.

Remember, bedtime is more than simply getting your child to sleep. It is an opportunity to slow down after a busy day, spend some special one-to-one time together and help your child feel safe and secure.

Your visual bedtime timeline can become a little reminder of "what happens next", helping children develop independence and confidence as they begin to recognise and complete each part of their routine.

Some evenings may be smooth, while others may involve extra cuddles, a forgotten teddy, another story or a few more trips out of bed! Try to stay consistent, patient and reassuring. You are not aiming for perfection — you are building a routine that works for your child and your family.

Most importantly, finish the day with connection. A cuddle, a story, a song or simply saying "I love you, sleep tight" can become a special part of your child's bedtime memories.

"A bedtime routine is not just about preparing a child for sleep; it is about helping them feel safe, loved and ready to let go of the day."

Sweet dreams, little ones. 🌙✨