Create a calming, consistent bedtime routine that helps kids wind down and sleep better
I want to create a better bedtime routine for my child that helps them wind down and fall asleep more easily. My child is [CHILD_AGE:select:infant 0-12 months,toddler 1-3 years,preschooler 3-5 years,school age 5-10 years,preteen 10-13 years] years old. The current bedtime challenges we face: [CHALLENGES:select:trouble falling asleep,frequent night wakings,bedtime resistance and stalling,fear of the dark or nightmares,inconsistent schedule,too much energy at bedtime,screen time before bed,multiple children with different needs]. Current wake time and desired bedtime: [SLEEP_TIMES] How much time we have for the bedtime routine: [ROUTINE_LENGTH:select:15-20 minutes,30 minutes,45 minutes,1 hour]. Current bedtime activities we do: [CURRENT_ROUTINE?] Whether we co-sleep or child sleeps independently: [SLEEP_ARRANGEMENT:select:crib or own bed alone,shared room with sibling,co-sleeping with parent,transitioning to own bed]. Any sensory preferences or special needs: [SPECIAL_NEEDS?] Create a calming bedtime routine sequence that is age-appropriate, addresses our specific challenges, includes wind-down activities that signal sleep is coming, is realistic to maintain consistently, and helps establish healthy sleep habits. Include timing for each step and tips for common obstacles.
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Get Early AccessBedtime should not be a 90-minute negotiation. But for many families, it is. Your child stalls, asks for water, needs one more hug, or suddenly develops a fear of shadows. The issue is usually not defiance. It is a missing routine that tells their body and brain, "Sleep is coming."
This prompt builds a step-by-step bedtime routine matched to your [CHILD_AGE] and your specific [CHALLENGES]. Tell it [SLEEP_TIMES] (when your child wakes up and when you want them asleep) and how much time you can spend on the routine. Describe the current problems: resistance, night wakings, too much energy, screen time creep. The output gives you a timed sequence of wind-down activities, each one chosen to signal the transition from awake to sleep.
The routine accounts for real life. If you co-sleep, it adjusts. If you are transitioning to a new bed, it includes that. If your child has sensory needs, add them for a tailored approach. Run this through ChatGPT, Claude, Gemini, or save your routine in the Dock Editor and adjust it as your child grows. For a story to slot into the routine, the Bedtime Story Creator generates personalized tales. If behavior around bedtime is the deeper issue, the Child Behavior Guide addresses resistance patterns.
Paste it into ChatGPT, Claude, Gemini, or the Dock Editor to get started.
Select [CHILD_AGE] and choose your biggest [CHALLENGES] from the list. "Bedtime resistance and stalling" gets different strategies than "frequent night wakings." The prompt targets your specific pain point.
Enter [SLEEP_TIMES] with both wake-up time and target bedtime. Select [ROUTINE_LENGTH] based on how much time you can realistically commit. A 15-minute routine looks very different from a 1-hour one.
Describe what you already do in [CURRENT_ROUTINE] so the prompt builds on habits that work. Select [SLEEP_ARRANGEMENT] and add [SPECIAL_NEEDS] for sensory preferences or medical considerations.
The output lists each step with a time estimate. Start tonight. Consistency is what makes routines work. Expect 1 to 2 weeks before the routine feels automatic. Adjust timing if a step runs long or feels rushed.
Toddlers thrive on predictability but fight every transition. The routine uses visual cues and countdown warnings that toddler brains respond to. Each step is short enough to hold their attention.
Select "frequent night wakings" for [CHALLENGES] and get a routine focused on sleep associations your child can replicate when they wake at 2 AM without needing you. The goal is independent re-settling.
Describe "multiple children with different needs" in [CHALLENGES] and list ages. The routine staggers activities so each child gets attention while overlapping where possible. Shared story time, individual tuck-ins.
Choose "screen time before bed" as your challenge. The routine replaces screens with activities that lower stimulation gradually. It includes specific alternatives for that "I need my tablet" moment.
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