Free printable bedtime routine checklist and sleep schedule. See how much sleep children aged 1-12 need, and get a calm evening routine that works.
Bedtime routine checklist
Free printable material
Bedtime routine checklist and sleep schedule
A calm evening is less about luck and more about sequence. Here is a step-by-step checklist for the final 90 minutes before bedtime – along with a chart showing how much sleep children need at every age. Print it, stick it on the fridge, and let your child check the boxes themselves.
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Read the guide to bedtime routines
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Checklist: The final 90 minutes before bedtime
The routine works because it is predictable. The same sequence every night tells the child's body that sleep is coming – long before their head hits the pillow.
90 min before
Final active play
Get the last energy out now. Roughhousing, dancing, or a trip to the garden – after this, the evening tempo only goes one way: down.
75 min before
Dinner is over
A full tummy – but not overstuffed. Avoid large portions and sugar close to bedtime.
60 min before
Screens off
Agree on a shared 'off' time for the whole family. It's easier for the child when the adults do the same.
45 min before
Bath or wash
The warm water and the subsequent drop in body temperature makes the child naturally sleepy.
30 min before
Teeth, pajamas, toilet
A clear sequence, the same every night. Let the child do as much as possible themselves – it gives them ownership instead of a power struggle.
20 min before
Dim lights and sounds
Turn off overhead lights, use a lamp. Speak more softly. The room should signal night before the child is expected to sleep.
15 min before
Story or reading aloud
Agreed upon in advance: one story. The fixed length removes the negotiation for 'just one more'.
5 min before
Three things from today
Ask: What was the best part of today? What was hard? What are you looking forward to tomorrow? It clears the mind of restlessness.
Bedtime
Goodnight and leave the room
A short, loving, and predictable goodbye. If the child comes out, lead them calmly back – without starting a new conversation.
Sleep schedule: How much sleep do children need?
These numbers are recommendations for the total 24-hour period – including nighttime sleep and any naps. Every child is different, and a child who wakes up rested and is in a good mood during the morning is typically getting enough sleep.
Age
Sleep per day
Naps
Typical bedtime
1-2 years
11-14 hours
1-2 daily naps
6:30 PM - 8:00 PM
3-5 years
10-13 hours
0-1 nap
7:00 PM - 8:00 PM
6-8 years
9-12 hours
None
7:00 PM - 8:30 PM
9-10 years
9-12 hours
None
7:30 PM - 9:00 PM
11-12 years
9-12 hours
None
8:00 PM - 9:30 PM
Sources: American Academy of Sleep Medicine (recommended sleep duration for children) and national health authority recommendations for child sleep.
Four things that often determine if the routine holds
The same sequence – even on weekends
The body's circadian rhythm cannot distinguish between Tuesday and Saturday. A shift of more than an hour can be felt for the entire following week.
Decisions are made before the routine starts
Choose the story, pajamas, and teddy bear well in advance. Negotiations in the middle of the routine prolong it – every time.
One goodbye ritual, not five
Hug, goodnight, door ajar. The shorter the ending, the faster the child settles down.
Let the child check the boxes
When the child checks things off the checklist themselves, the routine becomes the child's project instead of the adult's demands.
Feel free to share
This material may be freely printed and used at home, in childcare, at school, and by health visitors. If you write about children's sleep, you are welcome to link to this page.
Free for private and pedagogical use. Please refer to fliprworld.com.
Frequently Asked Questions
How long should a bedtime routine be?
20-30 minutes from bath to goodnight fits most children between 1 and 10 years old. If the routine is shorter, the child doesn't have time to settle; if it's longer, it easily turns into negotiation and stalling.
How much sleep does a 5-year-old need?
10-13 hours per day, including any naps. With a bedtime at 7:30 PM and waking at 6:30 AM, you hit 11 hours, which suits most 5-year-olds.
When should screens be turned off before bedtime?
At least one hour before bedtime. Both the light and the content keep the brain active, and it is typically the content – not the light alone – that delays sleep most in children.
What do I do when my child keeps getting up?
Calmly lead the child back to bed without new conversation, without lights, and without discussion. Making it boring to get out of bed works better than explanations. Most children adapt within three to seven nights.
Is the checklist free?
Yes. You can print it directly from the site without registration, email, or payment.
Make the final part of the routine easier
Flipr creates a new bedtime story every evening where your child is the hero. The first one is free.
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