How to build a calm bedtime routine (step by step)

By The Tandli Team · Parents, educators & builders Published 12 August 2026

Short answer

A calm bedtime routine follows the same wind-down order every night: bath or wash, pyjamas on, brush teeth, toilet, a story, then lights low. Keep it visual and predictable, and slow the pace toward the end so the routine helps your child’s body settle for sleep.

Step by step

1

Have a bath or wash.

Have a bath or a wash.
2

Put on pyjamas.

Put on your pyjamas.
3

Brush your teeth.
4

Use the toilet.
5

Read a story.

Read a story together.
6

Lights low, time to sleep.

Lights low — time to sleep.

Wind down, don’t power down suddenly

Sleep is easier when the body gets a predictable runway. A visual bedtime routine gives your child that runway: the same soothing steps, in the same order, cueing rest. The goal is calm and consistent, not fast.

Tips for a calmer bedtime

Same order nightly. Familiarity is the whole point.
Slow the pace toward the end. Lower lights and voices as you go.
Keep screens out. Swap them for a quiet, familiar finish.
End the same way. A predictable last step (a story, a song) signals ‘sleep now’.

Frequently asked questions

Why is a bedtime routine so important for autistic children?

A predictable wind-down helps signal to the body that sleep is coming, which supports children who find transitions — and switching off — hard. The same soothing sequence every night becomes a cue that it’s time to rest.

How do I make bedtime calmer?

Dim the lights, lower your voice, and slow the pace as you move through the steps. Keep screens out of the routine, and end with the same quiet activity (like a familiar story) every night so the finish is predictable and calming.

Make this routine yours

Tandli lets you record these steps in your own voice, add pictures, and set a reward. Join the waitlist for launch.