Predictable beats perfect
Doing the same steps in the same order each night tells your child's brain what's coming next. That predictability alone can lower bedtime resistance.
A sample routine (30–45 minutes)
1. Two-minute warning with a visual timer.
2. Bath or warm wash, if your child finds water calming.
3. Pajamas your child picked, tagless and soft.
4. Teeth and toilet.
5. Quiet time in a dim room: a book, soft music, or a deep-pressure activity like a firm back rub.
6. Lights out with the same goodnight phrase every night.
Make it visual
A picture schedule on the bedroom door lets your child check what's next without asking, and gives them a sense of control.
Expect a settling-in period
New routines often take two to three weeks to stick. Keep going on the hard nights; consistency is what makes it work.