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Free toolBuild a bedtime routine your child can see.
Pick from 24 activities, set bedtime and get a step-by-step routine with start times. Print it as a picture card: especially helpful for visual learners and children who thrive on predictability.
Bedtime and a starting point
Start from a template, or build from scratch below:
Step 2Add activities in order
Tap an activity to add it to the end of the routine. You can reorder, change the minutes or remove steps below.
Your routine
Same steps, same order, every night
Keep it to about 20–30 minutes
Plus bath time on bath nights. Long enough to wind down, short enough to repeat every night, at home, at grandma’s and on holiday. Longer routines tend to drift later.
Bright to dim, busy to calm
Put the active steps (bath, tidy-up) first and the quiet ones (books, song, cuddles) last, with lights dimming as you go. The last step should happen in the room where your child sleeps.
Let the card do the reminding
Pointing at the card (“what’s next?”) turns bedtime from a negotiation into a sequence. For children who find transitions hard, it’s a real help.
Safe sleep for babies: put your baby to sleep on their back, in a crib, cradle or bassinet with a firm, flat mattress and nothing soft in it. That means no pillows, bumpers, blankets or toys. Comfort toys are for children 12 months and older. See Health Canada’s safe sleep guidance.
Read more: When to sleep train · Bedtime fears and anxiety · Sensory processing and sleep
Routine in place, still struggling?
A good routine is the foundation. The free Sleep Readiness Checklist helps you see what else needs to be in place before a sleep plan will stick.
- The developmental signs of real readiness
- A quick audit of the sleep space
- The parental-readiness questions most plans skip
Free. The checklist downloads on the next page, followed by a short email series from Milos. Unsubscribe anytime.
Bedtime still a battle?
If the routine is solid but bedtime still takes an hour, a free 15-minute call can usually find what’s getting in the way.
Prefer email? [email protected]