Establishing a consistent bedtime routine can help your child wind down, feel secure, and fall asleep more easily. Pediatric sleep experts often recommend the "4 B’s" of bedtime—Bath, Brush, Book, Bed—as an easy-to-follow routine that supports healthy sleep habits.
- BATH : A warm bath about 30 to 60 minutes before bed can signal the body that it’s time to relax. Bathing helps lower core body temperature afterward, which promotes drowsiness and helps children fall asleep faster.
- BRUSH : Brushing teeth is an important habit to build into every bedtime routine. For children under age 3, use a smear of fluoride toothpaste; for ages 3 and up, a pea-sized amount. Brushing before bed not only supports oral health, it’s also a cue that eating and drinking are done for the night.
- BOOK : Reading together before bed is calming and promotes language development and bonding. Choose age-appropriate books and keep the lights dim to help transition to sleep mode. Avoid screens, which can interfere with melatonin production and delay sleep onset.
- BED : Finally, it’s time to tuck in. Try to put your child to bed while they’re drowsy but still awake—this helps them learn to fall asleep independently. Keeping bedtime consistent, even on weekends, strengthens their circadian rhythm and can reduce nighttime wake-ups.
Routines like the 4 B’s give children predictability and comfort. With consistency and patience, many families find this simple framework makes bedtime smoother—for everyone.
Sources:
- Mindell, J.A., & Williamson, A.A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Medicine Reviews, 40, 93–108. https://doi.org/10.1016/j.smrv.2017.10.007
- American Academy of Pediatrics. (2023). Brush, Book, Bed: How to Structure Your Child’s Nighttime Routine.
https://www.healthychildren.org - Centers for Disease Control and Prevention. (2022). How Much Sleep Do I Need? https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
