The research on toddler sleep is unusually consistent on one point: a predictable bedtime routine, performed in the same order and at the same time each night, is the single strongest predictor of good sleep quality for young children.
The routine should be 20 to 30 minutes long and should include calming, pleasant activities: a bath, pyjamas, teeth brushing, one or two books, a song, and a brief moment of connection before lights out. The specific activities matter less than their consistency and sequence.
Screens — including TV in another room — should end at least 60 to 90 minutes before the routine begins. The light emitted by screens suppresses melatonin production, the hormone that signals the body to prepare for sleep.
The transition from active play to sleep requires physiological preparation: the body needs to be calm and body temperature needs to drop slightly. Activities in the pre-routine period should support this: lower lights, quieter play, reduced stimulation.
Many toddlers test the routine with requests for extra water, one more book, one more hug. These 'curtain calls' are developmentally normal — and best managed with warm, brief, consistent responses rather than either ignoring them or engaging in extended negotiation.
Bedtime and wake time consistency on weekends is as important as on weekdays. 'Social jet lag' — sleeping in on weekends and compensating with later bedtimes — disrupts the circadian rhythm in ways that affect the entire week. Aim for no more than 30 to 45 minutes variance from the weekday schedule.