Our Special Time: Bedtime Routines and Well-Being (Part 2)
I’ve always had bedtime rituals with my kids — our special, quiet time that helps them get ready for sleep. Some I invented, and others they created. One ritual lasted for years, and some are still new.
As a mom and as a psychologist, I’ve long believed in the many benefits of these routines. That’s why I decided to create this series.
Today, I’ve gathered insights from top universities and research studies, including a recent one from MIT, to take a closer look at the benefits of bedtime routines (Suggested reading at the end).
What is a Bedtime Routine?
A bedtime routine is a series of predictable steps or small rituals you do with your child before sleep. It can be as simple as a bath for a baby, a quiet story, or even a game you play together. The key is that it’s calming and intentional, helping your child transition from daytime activity to nighttime rest, and signaling that you’re entering a different phase of the day — one of calm, connection, and reflection.
Research shows that consistent routines can make a lasting difference across sleep, development, and social-emotional well-being.
💤 1. Bedtime Routines Support Healthy Sleep
- Children with regular routines fall asleep faster, wake less during the night, and sleep longer overall.
- The more consistent the routine (nights per week), the stronger the sleep benefits- there’s a clear dose-response effect.
- Early start matters- routines started in infancy carry downstream advantages, supporting long-term sleep success.
- Bedtime routines help regulate arousal and reduce stress, including separation anxiety, making it easier for the brain to shift into a restful state.
Why it works: Routines provide predictability and consistency, naturally lowering stress and arousal in children’s brains. The parent-child connection during these moments signals safety, helping reduce anxiety and allowing the nervous system to relax.
🧠 2. Developmental & Cognitive Gains
- Bedtime routines provide moments of stimulation and nurturing care that support brain development beyond sleep.
- Children with structured routines often perform better in executive function tasks, such as working memory, attention, and cognitive flexibility, and show stronger school readiness.
- Activities like reading, storytelling, and singing — common in bedtime rituals — promote language, literacy, and cognitive growth.
Why it works: Structured routines create repeated moments of focused attention and interaction, building neural pathways for language and executive skills. Regular engagement with parents in a secure setting reinforces learning and cognitive development.
💜 3. Emotional, Behavioral, and Social Benefits
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Routines enhance emotional regulation: children handle transitions, stress, and negative emotions more effectively.
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Bedtime rituals strengthen parent–child attachment, creating a consistent touchpoint of connection and security.
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Families with stable routines experience less chaos and greater predictability.
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Some research links consistent routines with fewer daytime behavior problems, creating a more harmonious household.
Why it works: Secure parent-child interactions foster trust and emotional safety, supporting social and behavioral growth. The calming effect of the routine also promotes emotion regulation.
🌟 4. Holistic Health & Long-Term Impact
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Bedtime routines may act as protective factors, especially for at-risk children.
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Sleep difficulties in early childhood are linked to higher risks across neurocognitive, emotional, physical, and family functioning domains, making it particularly important to improve sleep and reduce stress for these children.
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Because routines combine nurturing care and early stimulation, they are a relatively low-lift but high-impact intervention.
Why it works: Consistent routines help prevent chronic stress and sleep disruption. By combining structure with nurturing connection, they act as a protective factor across multiple areas of health and well-being.
Takeaway
Even a small, simple routine — a bath, story, cuddle, or quiet conversation — can make a lasting impact. It can be anything, but as a mom, I feel the best rituals are the ones we create together.
Tonight, try adding one intentional step to your child’s bedtime routine — a song, a story, or a few minutes of reflection — and watch how this small ritual transforms your evenings.
Want to make the bedtime ritual about gratitude? Read more in our blog:
https://precioustimeshop.com/blogs/blog/bedtime-rituals-for-kids-gratitude
Want to introduce Gratitude and journaling to your bedtime routines? Try our gratitude bundle-
https://precioustimeshop.com/products/gratitude-journal-birthday-activity
Kineret
Mom, Psychologist & Founder of Precious Time
Turning everyday moments into meaningful memories
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Suggested Reading
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Benefits of a Bedtime Routine in Young Children — Explores how consistent bedtime rituals improve sleep, development, and emotional well-being.
Read here - Children’s Sleep and Human Capital Production — MIT research on how sleep affects cognitive development and long-term outcomes. Read here
- Frontiers in Psychology: Bedtime Routines and Emotional Regulation — Discusses the emotional and behavioral benefits of structured routines. Read here
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A recommended book about sleep-
Why We Sleep: Unlocking the Power of Sleep and Dreams/ Matthew Walker (Not sponsored post)