Quick Summary
Most toddlers sleep best between 7:00–8:00pm, depending on nap timing and wake time. A predictable, calm routine with clear cues helps prevent bedtime battles and night wakings.
Why Bedtime Routines Matter
Children thrive on predictability. A good routine signals the body that sleep is coming, lowering cortisol and increasing melatonin. It’s not just the time you put them to bed — it’s how consistently you prepare them for sleep.
Bedtime by Age (2–6 Years)
- Age 2: Bedtime 7:00–7:30pm, 1 nap (1–1.5 hrs). Total sleep ~12–13 hrs.
- Age 3: Bedtime 7:15–7:45pm, optional short nap or quiet time. Total sleep ~11.5–12 hrs.
- Age 4: Bedtime 7:30–8:00pm, usually no nap. Total sleep ~11–12 hrs.
- Age 5–6: Bedtime 7:45–8:15pm, no nap. Total sleep ~10.5–11.5 hrs.
The Perfect 30-Minute Bedtime Routine
- Bath or wash-up (10 min): Warm water helps the body relax.
- Pyjamas & teeth (5 min): Simple, predictable order builds independence.
- Storytime (10 min): Quiet reading builds attachment and calm.
- Lights dimmed (5 min): Switch to Zeepy’s violet wind-down phase.
If Bedtime Is a Battle…
- Ensure enough daytime activity to build sleep pressure.
- Keep screens off 1 hour before bed (blue light suppresses melatonin).
- Set a consistent routine and avoid extra requests after lights-out.
- Use Zeepy’s amber “sleep” phase to make bedtime feel safe and final.
How Zeepy Supports Bedtime Routines
Zeepy helps toddlers recognise each stage of their routine. The violet light starts wind-down, amber supports overnight rest, yellow signals nearly-wake, and blue shows morning. It turns bedtime from a battle into a rhythm your child understands.
❓ Quick FAQs
Most toddlers sleep best with a bedtime between 7:00–8:00pm, depending on naps and wake time. The key is consistency — choose a bedtime that gives your child enough total sleep across 24 hours.
Keep the routine short and predictable — around 25–35 minutes. Enough time for bath, pyjamas, teeth, a story, and lights out. Routines that drag on too long can overstimulate children and delay sleep.
Simple is best: bath or wash-up, pyjamas and teeth, quiet storytime, then lights dimmed. Pair these with Zeepy’s violet “wind-down” phase to help your child associate the light with bedtime calm.
Set clear expectations before the routine begins and stick to them. Avoid extra requests once lights are out. Praise your child in the morning for staying in bed. Zeepy’s consistent cues help reduce bedtime battles.
No — Zeepy enhances, not replaces, storytime. Its light cues support calm transitions, but your presence and connection are what make storytime powerful.