Keep a consistent bedtime and wake time every day
Create a short, predictable bedtime routine
Put your child to bed drowsy but awake
Make the sleep environment dark, quiet, and comfortable
Remove screens at least 1 hour before bed
Avoid caffeine and sugary drinks in the evening
Offer a comfort object like a stuffed animal or blanket
Set clear bedtime rules and keep them consistent
Use the same response each time your child gets out of bed
Return your child to bed calmly and quickly
Minimize talking, playing, or negotiating at bedtime
Gradually reduce parental presence if needed
Use check-ins at set intervals if doing timed reassurance
Praise calm bedtime behavior in the morning
Keep naps age-appropriate and not too late in the day
Watch for signs of overtiredness and adjust bedtime earlier if needed
Be consistent for at least 1 to 2 weeks
Avoid starting sleep training during illness or major routine changes
Consult a pediatrician if sleep problems persist or there are concerns about breathing, snoring, or frequent night waking