Tricky bedtime?
Bedtime can often feel like a battleground—requests for one more story, sudden thirst emergencies, or a refusal to brush teeth like it’s the worst thing ever invented. But what if bedtime could be something your child actually looks forward to? The key is connection, playfulness, and making the routine enjoyable. Research shows that a positive bedtime routine helps regulate emotions, strengthens the parent-child bond, and supports healthy sleep patterns (Mindell et al., 2017). So, let’s ditch the bedtime struggles and bring some fun into the evening with these 25 ideas!
1. Use Accents for Bedtime Stories
Turn storytime into an adventure by reading in different accents. Imagine Goldilocks as Welsh or read Room on the Broom as a cockney. Your child will be giggling their way into dreamland.
2. Have a Dance Party
Before winding down, have a mini dance session to shake out extra energy. Pick a few favourite songs and get moving!
3. Create a Bedtime Obstacle Course
Set up different “stations” for each bedtime task—hopping to the pyjama station, crawling to the brushing teeth station, and tiptoeing to the bed. It turns a routine into an exciting challenge.
4. Silly Toothbrushing Challenges
Try brushing teeth while humming a silly song or making funny faces in the mirror.
5. Sleepytime Yoga
Gentle yoga stretches can help calm little bodies and prepare them for sleep.
6. “Who Can Get Ready Fastest?” Race
Turn getting ready for bed into a friendly competition.
7. Flashlight Shadow Puppets
Use a flashlight to make fun shadow animals on the wall.
8. Whisper-Only Time
For the last 10 minutes before bed, only whispers are allowed.
9. Tuck-In Tickle Time
A little tickle session before tucking in can bring on the giggles.
10. Magic Pajamas
Tell a story about how their pyjamas have special powers to help them sleep well.
11. Star Gazing
Lay by a window or go outside for a few minutes to look at the stars.
12. A Bedtime Spray
Use a calming lavender spray or essential oil on their pillow for a relaxing effect.
13. “Teddy School”
Let your child teach their stuffed animals how to get ready for bed.
14. Special Bedtime Hug or Handshake
Create a unique bedtime hug, handshake, or special signal.
15. Dream Catching Game
Talk about what kind of dreams your child wants to have tonight or where you'll meet them in your dreams.
16. Pajama Fashion Show
Let your child do a “runway walk” to show off their pajamas before bed.
17. “Tonight, I Am Grateful For…”
Each night, share three things you’re grateful for.
18. Bedtime Balloon Toss
Gently toss a balloon back and forth while lying in bed.
19. Lullaby Karaoke
Sing a lullaby together like a duet.
20. Make Up a Story Together
Take turns adding sentences to a story.
21. Breathing Buddies
Place a stuffed animal on their belly and practice deep breathing to “rock” the stuffed animal to sleep.
22. “What Would You Do If…?” Game
Ask fun bedtime questions like, “What would you do if you had a pet dragon?”
23. Bedtime “Secret Mission”
Whisper a special mission for them to complete in their dreams.
24. Mirror Affirmations
Have them look in the mirror and say three kind things about themselves before bed.
25. Slow-Motion Challenge
Do the bedtime routine in exaggerated slow motion—it’s hilarious and calming!
The Science Behind a Connected Bedtime
Beyond making bedtime fun, these ideas promote connection—which is key for helping children feel safe and secure before sleep. Studies show that bedtime bonding lowers cortisol (the stress hormone) and increases oxytocin (the love hormone), both of which promote relaxation and better sleep quality (Feldman, 2012). A predictable yet enjoyable routine also strengthens a child’s sense of security, which can prevent bedtime resistance.
Instead of viewing bedtime as something to get through, try seeing it as an opportunity for connection. Playfulness, laughter, and warmth signal to your child that they are safe, loved, and ready for rest. Implementing even a few of these ideas can transform your evenings from chaotic to cozy—and bedtime will no longer feel like a chore.
Which ideas are you excited to try tonight?
References
Feldman, R. (2012). Oxytocin and social affiliation in humans. Hormones and Behavior, 61(3), 380-391.
Mindell, J. A., Williamson, A. A., & Meltzer, L. J. (2017). Behavioral sleep interventions in the first three years of life: A review. Sleep Medicine Clinics, 12(1), 151-159.
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