If bedtime in your home feels more like a wrestling match than a wind-down, you're not alone. Helping children settle into sleep can be a real challenge, especially when they’re overstimulated, overtired, or just not ready to switch off.
But here’s the good news: creating a calm, consistent children’s bedtime routine doesn’t have to be complicated- or stressful. Whether you’re parenting a toddler, a school-aged child, or navigating the “I’m not tired!” phase with a 10-year-old, these practical sleep tips can help everyone in the family rest easier.
1. Start With a Predictable Children’s Bedtime Routine
One of the most effective ways to help children sleep is by creating a repeatable rhythm at night. A children’s bedtime routine gives their body and brain cues that it’s time to wind down.
Try this flow:
- Bath or shower
- Pyjamas on
- Storytime with a familiar soft toy
- White noise or calming music
- Final cuddles and lights out
Routines reduce resistance, and the more familiar bedtime feels, the easier it becomes.
2. Set a Clear Bedtime for Each Age
Parents often ask: “What’s the right bedtime for a 10 year old?” The answer can vary, but most 10-year-olds need around 9-11 hours of sleep. A bedtime between 8:00-9:00pm is ideal, depending on wake-up time and daytime activity.
Younger children will need even more sleep- up to 12 hours, so an earlier bedtime is often better. The key? Stick to it. Even weekends.
3. Keep the Sleep Space Calm and Comforting
Children’s sleep improves dramatically when their room feels safe and relaxing. That means:
- A consistent sleep environment
- Low light
- A comfortable room temperature
- A favourite comforter or soft toy, they can bond with
Our Riff Raff sleep toys are designed to become a trusted part of this environment, combining soothing sounds, soft textures and a familiar scent that helps little ones self-settle. Just ensure they are being used age appropriately as outlined in Red Nose Safe Sleep Guidelines.
4. Use White Noise or Gentle Music
If you're wondering how to fall asleep fast for kids, white noise can be a game-changer. It masks environmental sounds (like noisy traffic or a barking dog) and helps signal it’s time to sleep.
Our toys offer gentle lullabies and white noise settings designed to calm overstimulated kids and ease them into rest, especially helpful for babies, toddlers and sensitive sleepers.
5. Avoid Screen Time Before Bed
Tablets, TVs and phones stimulate the brain and delay melatonin release. Try swapping screens for quiet activities like:
- Reading bedtime stories
- Listening to calm music
- Playing with soft, sensory toys
- Gentle breathing or mindfulness exercises
These low-stimulation moments support the body’s natural sleep rhythms and reduce bedtime meltdowns.
6. Offer a Comfort Object
Comforters help ease separation anxiety and create emotional security at night. If your child struggles with independence, a baby toy blanket or soft buddy like a Riff Raff pal can give them something to snuggle- and reduce middle-of-the-night wake-ups. Just ensure they are being used age appropriately as outlined in Red Nose Safe Sleep Guidelines.
This is a gentle, effective way to help children sleep longer and more peacefully.
7. Keep Things Consistent- Even on Weekends
Late nights and weekend blowouts can completely derail progress. For better children’s sleeping, keep your bedtime and wake-up routine within 30-60 minutes of your usual weekday schedule.
8. Watch the Wind-Down Window
Overtired kids are harder to settle- not easier. One mistake parents make is pushing bedtime too late, thinking the child will “crash.” But overtiredness increases cortisol, making it harder to fall asleep or stay asleep.
The solution? Start wind-down at least 30-45 minutes before children’s bedtime and allow enough time to transition calmly.
9. Create a “Sleepy Space” Ritual
One trick for how to make a kid sleep instantly? Build a consistent, positive cue. This could be:
- Turning on the white noise
- Choosing a bedtime story together
- Snuggling up with their Riff Raff buddy
- Saying the same goodnight phrase every night
These simple cues tell the brain: it’s time for rest.
10. Be Patient (and Kind to Yourself)
Every child is different. If your family is struggling with how do I sleep better at night- you're not alone. Creating a sleep routine takes time, trial and error, and lots of support.
Don’t forget to care for yourself, too. When your child sleeps better, so do you- and that starts with gentle routines, reliable cues, and support you can count on.