7 Tips for the Evening Routine with a Toddler

Your child needs enough restful sleep after an eventful day. And you too are probably looking forward to some well-deserved hours for yourself or just to fall into bed effortlessly in the evening. However, just because you could fall asleep standing up at any time doesn't automatically mean that your little one is looking forward to bedtime as much as you are. Therefore, bedtime isn't always as relaxed as you'd like. In this article, you'll learn why it's completely normal for your child to sometimes have difficulty falling asleep, and how a regular evening routine can make falling asleep easier.

Interesting facts about toddler sleep

In the first few months, babies sleep about 16 hours a day, with newborns sleeping up to 20 hours. Your baby still does not distinguish between day and night, but alternates repeatedly between relatively short sleep and wake phases. At the beginning, it is completely normal for your child to wake up several times during the night, for example when they are hungry, need a fresh diaper, or have a need for your closeness. Even if the sleep-wake rhythm stabilizes for most babies after a while, Does baby and child sleep change continuously? . So it may be that you are currently excited about the new sleep routine that has taken hold in your home, especially when the nights become short and restless again. This is nothing unusual, because many developmental milestones such as crawling, talking, or walking are so exciting that your child experiences them processed at night . Also that Teeth probably causes your baby difficulty, leading to falling asleep problems or restless sleep. The good news: The sleep problems during these phases are usually only temporary.

In addition to a consistent routine, it can also help to create a safe sleeping environment for your baby from the very beginning. This includes, for example, maintaining a temperature in the nursery where your little explorer neither sweats nor gets cold. The back sleeping position is considered the safest sleep position for your baby, as it prevents them from accidentally suffocating. To further reduce this risk, you should also ensure that as little "accessories" as possible are in the crib.

In the second year of life is the Sleep requirements Your child's sleep needs decrease significantly to 10 to 14 hours, and sleeping through the night becomes less problematic for most children. Instead, children in this age group more frequently encounter difficulties with going to bed and falling asleep independently. However, especially in toddlerhood, sufficient sleep and rest are important for your little explorer to have enough energy to discover and learn new things every day. A consistent evening routine provides Structure and Security and can make it easier for your child to fall asleep. Even though bedtime routines vary in every family and it is naturally up to you how you design your routine, we have put together some tips and suggestions for the bedtime routine with a toddler.

7 Tips for an Evening Routine with a Toddler

1. Enable sufficient movement

Parents know: A toddler has more energy than an entire football team. ;) Therefore, the evening routine essentially begins during the day. To ensure your child is tired in the evening, it is important that they get enough physical activity during the day (experts recommend at least 60 minutes) and are challenged in a variety of ways. For ideas on how to properly support your child's urge to move, you can find them, for example, in our article "". If your child takes a nap in the afternoon, this can also influence their sleep behavior in the evening. Therefore, make sure there are at least four hours of wakefulness between the nap and bedtime.

2. Find the right routine and stick with it

Since your child is not yet familiar with time indications, a consistent routine helps them estimate when it is time to sleep. This way, they can better prepare for bedtime and conflicts can be avoided from the start. Finding a routine that works well for the whole family may take some time. Therefore, take your time, try out different options, and let your child have a say in the decision. Once you have found a structure that suits all family members, try to stick to it as much as possible.

Of course, there can also be exceptions to the routine, for example during holidays, special occasions, or when your child is sleeping away from home. Especially on such exciting days, a familiar , a lullaby, or the night light from home can help your child still feel secure and relaxed. By the way, you can find a playlist with calming songs perfect for falling asleep on our Spotify channel.

3. Process the day

For many families, the daily evening ritual begins with the shared dinner. All family members come together and have the opportunity to talk about their day in a relaxed atmosphere. This exchange helps your child to revisit and interpret the exciting things they experienced throughout the day. Many children also find it easy to express themselves and process their experiences through drawing. If you notice that your little explorer is preoccupied, try to talk to them about it before bedtime. This will help them to mentally close the day and find calm.

4. Announce the rest phase

Those who play all day and experience new things may find it difficult to simply close their eyes and fall asleep in the evening. Therefore, it is advisable to consciously initiate the transition from activity to rest, so that your child can prepare for bedtime. A nice ritual to gently signal the end of the day is reading and looking at a book together or listening to an audio story. Surely, your child will soon look forward to the shared time every evening with great anticipation and wonder which story awaits them today. A nice side effect: active listening promotes concentration and usually causes the eyes to close on their own. Some families also swear by bedtime yoga before falling asleep. Through playful, child-friendly movements, even toddlers learn to consciously relax. It’s best to ask your local sports club if they offer special courses. Alternatively, you can find many suitable exercises to try online.

5. Choose the right time

Your child is unable to fall asleep despite being tired? This situation is probably familiar to most parents. The reason for this may be that your child did not go to bed at the right time. Although this cannot always be avoided, try to pay close attention to your child's signals to identify the right moment for bedtime. Signs that your little explorer is ready for bed include, for example, rubbing eyes, yawning, impatience, or fussiness.

6. Creating the right sleep environment

To help your child find peace and rest in their bed, it is important to create the right sleeping environment. To avoid distractions, the bed should be used exclusively for sleeping, and activities such as playing should take place elsewhere. Electronic devices should also be used as little as possible in your child's bedroom. A stuffed animal can, on the other hand, be a meaningful bedtime companion that can make it easier for your toddler to be separated from you at night. Especially when your baby is very small, you should ensure that no unnecessary objects are in the crib that your baby could accidentally pull over their mouth and/or nose. Perhaps you want to remove the cuddly sleep toy from the crib during the first few months as soon as your baby is sleeping.

In these first months, experts therefore also recommend a sleeping bag instead of a blanket. Baby sleeping bags offer the advantage over a baby blanket that your little explorer's face cannot be accidentally covered, allowing them to breathe freely at all times. Additionally, your baby cannot take off the sleeping bag by kicking and it keeps them safely warm during sleep. If your baby is particularly active at night, there are even sleeping bags with feet for even more freedom of movement.

7. Convey a sense of security

Learning to fall asleep independently can take some practice and may require quite a bit from toddlers. Even as your child becomes more and more independent, their need for closeness, security, and comfort remains strong. A loving bedtime routine with plenty of cuddles offers you the opportunity to convey love and security to your child once again before sleep and to address any fears your little explorer might have. This can include, for example, putting on a sleeping bag or pajamas. Many babies also enjoy cuddling a little more in their sleeping bag – it provides warmth and a sense of security. This can help them gain the necessary self-confidence to fall asleep independently.

A regular evening routine can help bring structure to the evening hours with your toddler and make the often difficult bedtime easier. However, an evening ritual is not a guaranteed remedy for sleep problems. If it regularly happens that your child is not tired at their usual bedtime, it could be, for example, that their sleep behavior has changed and they may need less sleep than before. But acute illnesses, allergies, or pain can also be the reason if previously good sleepers suddenly have trouble falling asleep. For prolonged sleep disturbances, increased tiredness during the day, concentration problems, or very restless behavior during the day, it is best to consult your pediatrician.

We wish your little explorer – and you ;) – peaceful nights and exciting days!