bedtime routine for toddlers
how to build a routine that works — plus what to do when your toddler won't sleep, night terrors, cot-to-bed transitions, and melatonin rules in australia.
by William Samuels · 9 april 2026
why a bedtime routine matters
toddlers thrive on predictability. a consistent bedtime routine signals to their brain that sleep is coming, reducing bedtime battles and helping them fall asleep faster.
research shows that children with consistent bedtime routines have better sleep quality, fewer night wakings, improved behaviour during the day, and better emotional regulation.
the routine itself matters more than any individual step — it's the predictability that does the work.
sample bedtime routine (30-45 minutes)
bath time
10-15 minwarm bath to signal wind-down. keep it calm — no splashy games.
pyjamas and nappy/pull-up
5 minget dressed in the bedroom. keep lights dim.
brush teeth
2 minmake it part of the routine so it becomes automatic.
2-3 books in bed
10 minlet them choose the books. same books every night is fine.
quick chat or gratitude
2 min"what was your favourite part of today?" keeps it positive.
song or quiet cuddle
3 minone song. same song every night works best.
lights off, goodnight
say goodnight and leave. same words every night.
keep it the same every night. same order, same time. consistency is the magic ingredient.
recommended bedtimes by age
| age | bedtime | total sleep needed |
|---|---|---|
| 1-2 years | 6:30-7:30pm | 11-14 hours |
| 2-3 years | 7:00-7:30pm | 11-14 hours |
| 3-5 years | 7:00-8:00pm | 10-13 hours |
| 5-8 years | 7:30-8:30pm | 9-11 hours |
total sleep includes naps. if your toddler still naps, bedtime may be a little later.
toddler won't sleep — what to do
stalling tactics ("one more book!")
be firm. 2 books means 2 books. give a warning: "this is the last book." don't negotiate.
getting out of bed repeatedly
calmly return them to bed with minimal interaction. boring response. no eye contact, no chat. repeat as many times as needed.
scared of the dark
use a dim night light. do one "monster check" under the bed and in the wardrobe. don't dismiss the fear — acknowledge it and move on.
overtired and wired
move bedtime earlier by 15-30 minutes. counterintuitive but overtired toddlers produce cortisol which makes them hyperactive.
too much screen time before bed
no screens for at least 1 hour before bedtime. the blue light suppresses melatonin production.
bedtime is a battle every night
give control where you can: "do you want the blue pyjamas or the red ones?" choices reduce power struggles.
transitioning from cot to bed
when to switch
- climbing out of the cot (safety risk)
- around 2.5-3 years old
- needs to get up for toilet training
- too tall for the cot
if they're not climbing out and not toilet training, there's no rush. the cot is safe and familiar.
how to do it
- start with a toddler bed or floor mattress
- let them help choose new bedding
- use a bed rail for safety
- keep the exact same bedtime routine
- expect a few unsettled nights
- don't switch during other big changes (new baby, moving house)
night terrors vs nightmares
night terrors
- when: during deep sleep (first few hours)
- looks like: screaming, thrashing, eyes may be open but child is not awake
- memory: won't remember it in the morning
- what to do: don't wake them. stay nearby and keep them safe. it will pass in 5-15 minutes.
- common age: 2-8 years
nightmares
- when: during REM sleep (second half of night)
- looks like: child wakes up scared, may be crying
- memory: will remember the dream and may be upset
- what to do: comfort them, reassure it wasn't real, stay until they're calm
- common age: 3-6 years
both are normal and usually not a concern. see your GP if night terrors happen very frequently or your child seems distressed during the day.
melatonin for kids in australia
melatonin is prescription-only in australia
unlike the US where melatonin is sold over the counter, melatonin is a Schedule 4 prescription medication in australia. you cannot buy it at a pharmacy without a script.
doctors may prescribe it for children with specific conditions like autism spectrum disorder or ADHD-related sleep difficulties, but it is not recommended as a general sleep aid for children.
if your child is struggling with sleep, talk to your GP. they can refer you to a sleep specialist or sleep school program like Tresillian or Karitane.
frequently asked questions
what is a good bedtime routine for a toddler?
A good toddler bedtime routine takes 30-45 minutes and follows the same steps each night: bath, pyjamas, brush teeth, 2-3 books, a quick chat or song, then lights off. Consistency is the key — same order, same time, every night. This predictability helps toddlers wind down and signals to their brain that sleep is coming.
what time should a 2 year old go to bed?
Most 2 year olds do best with a bedtime between 7:00pm and 7:30pm. At this age they need 11-14 hours of total sleep including naps. If your toddler is fighting bedtime, try moving it 15-30 minutes earlier — overtired toddlers actually have more trouble falling asleep, not less.
is melatonin safe for kids in australia?
Melatonin is a prescription-only medication in Australia (Schedule 4). It is not available over the counter like in the US. Doctors may prescribe it for specific conditions like autism or ADHD-related sleep difficulties, but it is not recommended as a general sleep aid for children. Always talk to your GP before considering melatonin for your child.
related guides
this guide is for general information only and is not medical advice. if you have concerns about your child's sleep, consult your GP or paediatrician.