​​A Sample Nightly Routine:
Step-by-Step Guide

To help put these principles into practice, here’s a simple, age-appropriate nightly schedule you can adapt for your family:

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1 Hour Before Bedtime:

• Turn off all electronic devices—no tablets, TV, or phones—to reduce blue light exposure.
• Engage in quiet, screen-free activities such as drawing, playing with soft toys, or reading a book.
• Dim the lights or switch to a soft nightlight to signal that bedtime is approaching.

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30 Minutes Before Bedtime
Begin calming activities such as:

• Giving your child a warm bath or splash in the tub.
• Brushing their teeth.
• Helping them change into comfortable pajamas.
• Sitting quietly or lying beside them during story time or cuddling.

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20 Minutes Before Bedtime:

• Read a gentle story with a soft voice, or make up a short, positive story ending with a happy note like “And they all lived happily ever after.”
• Express love and reassurance (“I love you so much,” “Sweet dreams,” and your personal phrase like “Don’t let the bed bugs bite”).

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10 Minutes Before Bed:

• Keep the environment cozy—dim the lights or keep a nightlight on.
• Reassure your child with gentle touches or cuddles.
• Ensure the room is cool, dark, and quiet with a comfortable bed.

Going to Sleep:

• Use a calm, soothing tone to say goodnight.
• Sit or lie beside your child if needed, providing reassurance as they settle.
• Turn off the lights, gently close the door, and leave them with a comforting object if desired.

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Back to Creating a Calm and Safe Pre-Bedtime Environment​

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60 Second Morning Wake Up Routine