Three steps for a better bedtime routine
April 10
Building healthy habits in early childhood starts at home, and it can begin with something as simple as a bedtime routine. The American Academy of Pediatrics (AAP) shares an easy approach families can remember: Brush, Book, Bed. This routine connects teeth brushing, reading and sleep into one calm, nurturing end-of-day ritual.
Step 1: Brush
Each night, help your child brush their teeth before bed. The last thing that touches their teeth should be a toothbrush, not a bottle, cup or snack. Even before your baby’s first tooth comes in, you can begin with good habits:
• Gently wipe your baby’s gums with a clean, soft cloth.
• Once teeth appear, brush twice a day with a small amount of age-appropriate toothpaste.
• As your child grows, help them learn to brush their teeth on their own while you supervise.
For more tips on children’s oral health, visit HealthySmileLearning.org, a resource site for educators, parents and kids to find videos, activities and classroom curriculum all about having a healthy smile.
Step 2: Book
Reading together during your child’s bedtime routine does more than prepare them for sleep. It builds early literacy skills, strengthens your bond and supports healthy brain development. Just a few minutes of reading each night can:
• Build your child’s vocabulary. Learn how to build your home library with these resources to help you access books for your child.
• Support school readiness. Starting kindergarten is a huge milestone. View these resources to help your child build the skills they’ll need to succeed in school.
• Create calm, connected moments at the end of the day. Here are 10 tips to help your child fall in love with reading that will help you make reading a part of your family’s everyday life. Read On Arizona also provides tips to help families of babies and toddlers build strong language skills through everyday conversation. Reach Out and Read features book lists, reading videos and more.
You do not need a big library to make reading a part of your routine. Your local library, book swaps and community programs are great ways to find free or low-cost books.
Step 3: Bed
A regular bedtime routine helps children feel safe and secure. It also supports healthy sleep, which is essential for growth, learning and family well-being. When bedtime happens around the same time each night, children are more likely to:
• Fall asleep faster
• Stay asleep longer
• Wake up feeling rested
Helpful resources to support sleep include:
• Healthy sleep habits: How many hours does your child need?
• How a screen-free bedtime can help your toddler sleep better
• Physical activity helps babies get more sleep
Simple steps like turning off screens before bed and keeping lights low can make a big difference.
Healthy routines build happy families
Healthy teeth and healthy routines go hand in hand. When families use the Brush, Book, Bed approach each night, you support your child’s language development, learning and sleep all at once.
For extra support, download the AAP’s printable tools to hang up at home or share with caregivers. And remember, you’re not alone on this journey. Visit First Thing’s First’s AZ Parenting Guide for more trusted tips on health, safety, child development and beyond. Call or text the Birth to Five Helpline if you have questions about your child’s growth, behavior or daily routines.
Small steps at bedtime can lead to big benefits for your child, today and for years to come.
What special bedtime routines have you established with your little ones? Let us know on the Arizona PBS Kids Facebook page!
About First Things First
First Things First is Arizona’s early childhood agency, committed to the healthy development and learning of young children from birth to age 5. Learn more about early childhood programs at FirstThingsFirst.org.
This article originally appeared on First Things First.
