sleep

Bedtime and Sleep Routine

A gentle step-by-step programme to build a calm, consistent bedtime routine that helps your child settle and sleep more peacefully.

✅ Suitable for

Children who have difficulty falling asleep, staying asleep, or transitioning to bedtime

⚠️ Not suitable if

Children with suspected sleep apnea or other medical sleep disorders (please consult your paediatrician first)

⏱ 2-4 weeks📊 medium effortEvidence: strong

Programme steps

1

Prepare the Environment

info · 30 min

Current
2

Create a Visual Schedule

action · 20 min

Step 2
3

Build the Wind-Down Sequence

checklist · 30 min

Step 3
4

First Week: Practice and Observe

reflection · 10 min

Step 4
5

Adjust and Continue

info · 10 min

Step 5