How can I improve my child's bedtime routine?

Create a simple routine that happens in the same order each night and lasts around 20 to 40 minutes. Begin by lowering lights and ending energetic play. Include calm activities such as bathing, putting on pajamas, brushing teeth, reading and talking quietly. Turn off televisions, phones, tablets and gaming devices at least an hour before bed where possible. Keep the bedroom cool, dark and quiet. Avoid caffeine and large meals late in the evening. Give younger children limited choices, such as selecting between two books, rather than allowing the routine to become a negotiation. Set a clear lights-out time and respond consistently to requests for extra drinks or stories. Improvements may take several nights, so remain patient and predictable.