Parents facing nightly struggles to get their children to sleep may need to focus less on quick fixes and more on building a consistent bedtime routine, according to guidance shared by Connor Boyack, author of the Tuttle Twins.
Sleep remains a growing concern for many families, particularly as children are increasingly exposed to screens and stimulating activities in the hours before bedtime. Experts say that creating predictable routines and encouraging calming behaviours can play a significant role in improving sleep quality and helping children develop healthy long-term habits.
One of the key recommendations is what Boyack refers to as the “magic hour” rule. This involves beginning a bedtime routine between 30 and 60 minutes before a child is expected to fall asleep.
The approach is based on the body’s natural production of melatonin, a hormone that helps regulate sleep-wake cycles. Melatonin levels naturally increase when it becomes dark, signalling to the body that it is time to prepare for sleep. By introducing calming activities during this period, parents can help support the body’s natural processes and establish stronger sleep patterns.
Consistency is considered particularly important. Experts recommend keeping bedtime routines at roughly the same time each day to help regulate a child’s internal clock, although occasional flexibility can prevent routines from feeling overly restrictive.
Screen use before bed is another major factor highlighted in the guidance. Research from 2025 reportedly found that 96% of American children look at a screen before going to bed. Sleep specialists have long warned that blue light emitted by phones, tablets and other electronic devices can suppress melatonin production and make it harder to fall asleep.
To reduce this impact, parents are encouraged to limit technology use one to two hours before bedtime. Establishing bedrooms as screen-free environments and using parental controls or device timers may also help minimise distractions during the evening.
Experts suggest replacing screen time with more relaxing activities, with reading identified as one of the most effective alternatives. One study found that reading before bed improved sleep quality for 42% of children.
Beyond sleep benefits, reading with younger children can support literacy development, encourage creativity and imagination, and strengthen communication between parents and children. The activity also provides a calm and structured transition from daytime activities to bedtime.
Parents are also advised to experiment with other wind-down activities to determine what works best for their child. Options may include a warm bath, listening to soothing music or engaging in simple relaxation techniques.
Breathing exercises are frequently recommended as a way to help children relax before sleep. Activities such as dragon fire breaths, starfish breathing and bubble blowing can help reduce restlessness and encourage calmness. Belly breathing, for example, involves a child lying down and focusing on slow, controlled breaths while observing their stomach rise and fall. Some parents may place a stuffed toy on the child’s stomach to make the exercise more engaging.
Sleep associations can also play a valuable role in establishing a routine. Many children naturally associate certain objects, such as blankets or teddy bears, with feelings of comfort and security. Experts suggest reinforcing these associations by introducing bedtime items that are only used during the evening.
Scents may have a similar effect. Lavender is commonly linked with relaxation and improved sleep. A 2007 study found that lavender bath oil enhanced sleep in infants, further supporting its use as part of a calming bedtime routine.
Alongside advice on what parents should do, experts also highlight behaviours that may undermine sleep routines. One common mistake is introducing too many new techniques at once. Constantly changing routines can create uncertainty and make it more difficult for children to settle.
Co-sleeping is another area where caution is advised. While many families choose co-sleeping as a way to strengthen parent-child bonds, some experts suggest it may make independent sleep habits more difficult to establish later. According to WebMD, babies may begin to associate sleep with being close to their parents, which can complicate the transition to sleeping independently.
Parents are also encouraged to avoid discussing potentially stressful topics immediately before bedtime. Conversations about school performance, expectations or other sources of anxiety can make it harder for children to relax. Instead, experts recommend focusing on positive discussions, such as asking children about the best part of their day or what they feel grateful for.
Sleep strategies may also vary depending on a child’s age. The Sleep Foundation recommends soothing babies while they remain lying down rather than immediately picking them up during the night. For toddlers, allowing them to make simple choices, such as selecting their own pyjamas, can help reduce bedtime resistance.
For adolescents, creating a sleep-friendly environment by removing distractions such as homework materials or gaming consoles from the bedroom may support healthier sleep habits. Teenagers, meanwhile, are more likely to adopt positive routines when parents lead by example and demonstrate the importance of good sleep habits themselves.
As families continue to search for solutions to bedtime challenges, experts say that consistency, reduced screen exposure and age-appropriate routines remain among the most effective ways to help children achieve a better night’s sleep.
