As summer winds down and the school season (finally!) rolls in, it's time for kids to switch gears and adjust to a new routine. Shifting from fun summer days filled with late nights at the beach or hanging out with friends, to more structured evenings at home can be a big change for everyone. One of the biggest adjustments is getting bedtime schedules back on track. After all, good sleep helps kids stay focused in school and have more energy for play and sports. 

Setting up a bedtime routine can significantly improve your kids' sleep quality. Plus, well-rested kids have stronger immune systems, perform better in school, and have better moods and behavior. To make the back-to-school transition smoother for the whole family, here's how I’m tackling bedtime routines to get everyone ready for the new school year.

Why are bedtime routines important?

Bedtime routines not only improve sleep and health, but they also benefit kids in several other ways, including:

• Consistent routines turn into habits, fostering independent sleep skills.
• They signal the body that it's time for bed, to calm the body for sleep.
• Bedtime routines are a great time to connect and bond with your child.
• They teach kids about good sleep hygiene.

You don't need to impose a strict bedtime schedule–just focus on a consistent routine that’s flexible and predictable. It’s all about finding a balance that works for everyone.

How much sleep do kids need?

The American Academy of Sleep Medicine (AASM) has sleep guidelines to ensure kids get optimal sleep. Here's how much sleep kids need in a 24-hour period, including naps:

• Toddlers (1 to 2 years): 11-14 hours
• Preschoolers (3 to 5 years): 10-13 hours
• Grade schoolers (6 to 12 years): 9-12 hours

Bedtime hacks for a peaceful sleep

There’s no one-size-fits-all for bedtime routines—every child is different, and every family has their own approach to sleep. What matters is finding what works best for you. Here are some bedtime hacks that you can try to create a peaceful sleep environment.

A warm bath

A warm bath is a great way to wash off the day (especially if they’re really dirty!) and can improve sleep quality. Warm water is soothing and creates a relaxing space for some calm play. Plus, bathing cools down their body, making it easier for kids to to snuggle under their warm covers and signal to their bodies that it’s time to wind down.

Dim the lights

Dimming the lights in the bathroom and bedroom can set the mood for bedtime and gently remind your kids that it’s time to wind down. You don’t need to walk around in complete darkness—just use dimmable lights or a nightlight that gives enough light to move around safely. You can also use a nightlight that clips onto the side of the bed or a book light if your kids like to read before bed.

Install blackout shades

Kids typically sleep better in a dark room. Think about adding blackout curtains or shades to keep the light out, especially during late summer and early fall when it’s still bright outside at bedtime. If you’re not ready to invest in permanent curtains, you can purchase portable blackout shades that suction to your windows to keep light out.

Add a sound machine

Sound machines can be helpful for blocking out pesky outside noises that might keep your kids awake at night. If you live in a small space, have older children, or a pet, a sound machine can play relaxing sounds like flowing water, rain, or white noise, to drown out any noises or distractions that might interrupt their sleep.

Institute reading time

Reading books with your kids before bed can be a cozy way to wind down the day. It’s a great bonding moment and provides a calming, educational activity that helps your kids relax and drift off to sleep (just try not to nod off in their bed!).

Lower the room temperature 

Cooler temperatures may improve sleep quality, and experts recommend keeping room temperatures between 68℉ and 72℉ for comfortable sleep. Dressing your child in breathable fabrics like cotton or bamboo can also help them stay cool and comfortable throughout the night.

Take toys out

Overstimulation is a major reason kids struggle with bedtime. They might get overexcited from pre-bedtime activities or spot something fun in their room. Try stashing toys in a closet or out of sight so they aren’t tempted to play with them at bedtime. This helps keep the energy level down and avoids those bedtime tantrums (and meltdowns! And outbursts! And fits!).

Examples of bedtime routines

As parents, sometimes we just want a bit of guidance (at least I do!). So here are a few bedtime routine ideas you can mix and match to fit your family’s needs. Choose what works for your child’s personality and age, and be flexible with it. Keeping a consistent bedtime routine can really set the stage for a good night’s sleep.

Bedtime routine #1

• 6:00 PM: Warm bath
• 6:20 PM: Pajamas and brush teeth 
• 6:30 PM: Dim the lights and turn on lullaby music 
• 6:35 PM: Read books in bed
• 6:45 PM: Turn off music, shut lights, and cuddle together 
• 7:00 PM: Bedtime 

Bedtime routine #2

• 6:30 PM: Turn off lights and turn on salt rock lamp
• 6:35 PM: Read books 
• 6:50 PM: Warm bath
• 7:00 PM: Pajamas and brush teeth
• 7:10 PM: Read books and cozy time
• 7:30 PM: Turn off lamp and bedtime

Bedtime routine #3

• 7:00 PM: Warm bath
• 7:15 PM: Pajamas 
• 7:20 PM: Lay out clothes for the next day
• 7:25 PM: Read books together 
• 8:00 PM: Brush teeth
• 8:05 PM: Lights off, draw curtains, and nightlight on
• 8:10 PM: Color in bedside journal 
• 8:30 PM: Nightlight off and bedtime 

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Bedtime no-nos

Now that we’ve got a handle on what makes a bedtime routine successful and have some examples to keep in mind, here are a few things to avoid:

• Skip stimulating activities like wild games or screen time before bed.
• Steer clear of added sugars before bed, as they can cause blood sugar crashes which may make your child moody and irritable.
• Don’t be too rigid with the bedtime routine. If your child shows signs of being tired earlier, start the routine sooner. And if they need some extra time to unwind with a book, let them have it and adjust bedtime as needed.

When everyone in your family gets better sleep, the whole house runs more smoothly. A well-rested household will be ready for the back-to-school season, which will make mornings less chaotic and more organized too. Try to get the back-to-school routine in place at least two weeks before school starts. That way, everyone knows what to expect and you’ve had time to tweak the routine to fit your family’s needs.

If you’ve got a little night owl who could use some help with sleep, a sleep supplement might be just what you need. Hiya’s Bedtime Essentials promotes relaxation and provides that nighttime calm kids need before bed. It’s sugar-free, melatonin-free, and packed with vitamins and nutrients like magnesium, vitamin B6, and L-theanine that support a calming bedtime routine.