Children have a lot of energy – and they require a lot of energy too. However, even though it seems like your child spends all day running around and expending so much energy, they still don’t always fall asleep as you’d expect. In fact, there are some days when it seems like your child wakes up even more once the sun goes down.

What are you to do if your kid won’t turn in for the night and get some much-needed rest? What is the best way to encourage a healthy, whole night’s sleep? A wind-down routine, of course! With a proper and smart wind-down routine, you can help your child find a resting pattern that is right for them and one that will allow you time to recharge as well.

There is no better way to make your job as a parent easier than a solid, reliable wind-down routine. But how does it work, and when should you start creating one?

What is a Wind Down Routine?

Circadian rhythms are the inner clocks that run our bodies. They dictate our sleeping and waking schedule and, when they aren’t tuned well to our bodies, they can create pure havoc. Therefore, it is important that your child’s circadian rhythms are paid attention to and respected. That’s what a wind-down routine is all about: listening to your child’s body.

A wind-down routine is a scheduled step-by-step process that you consistently follow to encourage your child to sleep around the same time every night. Repetition is key to triggering a biological response in your young child. After a while, they will soon begin to naturally fall asleep around the same time every night because of your wind-down routine.

How Does a Wind Down Routine Work?

There are a few easy steps to follow when you are creating a wind-down routine.

  • Darken the Room: No child will sleep in a bright, well-lit room. Your childrens’ sleep space should be dark, calm, and relaxing. Make sure the drapes are pulled tight, any distracting noises are eliminated, and your child is comfortable in the crib at the same time every night.
  • Feed Before Sleep: Make sure that you finish feeding your baby about ten to fifteen minutes before putting them down for their nightly sleep. This builds a routine and will also help your child achieve deep, refreshing rest. Creating a good wind-down pattern is all about building a solid, reliable schedule.
  • Consistency is Key: This is perhaps an essential part of making your wind-down routine. A good habit is a consistent one. No matter what, you need to follow the same steps and stick to the same schedule again and again if you want your child’s wind-down routine to work. Your child and their body and circadian rhythm, and the internal clock will pick up on this consistency and will soon be doing the work for you. It truly is possible to make your child expect to sleep at the same time, for the same amount of time, every night. You just have to get them used to the schedule they need and keep committed to it.


A wind-down routine is all about teaching your child when to sleep. It is achieved by limiting stimulus, sticking to a schedule, and inviting your child and their body to accept the rest they so desperately need. It would be best to create a wind-down routine that is right for them, one that is reasonable and easy to repeat every time. By creating a solid wind-down pattern, you are simply encouraging your child to get a good night’s rest. Everyone will be happy about that.

Sleep Help in Singapore

Contact Louise, a Singapore paediatric sleep trainer, for a FREE-15 minute discovery call so she can learn more about your baby’s sleep challenges and ways she might be able to help. She would love to see your little one become an excellent sleeper!