Understand your child’s sleep — learn what affects sleep from ages 1-15 and what’s normal at each stage.
Know what actually works and what doesn't — practical, evidence-based habits for mornings, daytime, evenings and bedtime.
Feel confident at bedtime — clear guidance on routines, screens, naps, food, supplements and when to speak to your doctor.
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The Lights Down Sleep Routine Charts are a practical companion to the Lights Down sleep guide, designed to help parents turn the book’s evidence-based recommendations into simple daily habits.
With two age-appropriate charts, you can make bedtime more predictable, reduce evening negotiations, and give children a clear visual routine to follow.
🌟 Ages 2–6 — My Bedtime Routine Chart
A fun, child-friendly chart with simple illustrations and checkboxes covering:
- Morning daylight
- Movement and outdoor play
- Naps and daytime habits
- Screens, dinner and dim lighting
- Bath or wash
- Brushing teeth
- Reading a book
- Cuddles and goodnight
- A simple 7-day star tracker
🌙 Ages 7–15 — My Sleep Routine Checklist
A more grown-up checklist covering the key habits that support healthy sleep:
- Consistent wake times
- Morning daylight
- Daytime activity and outdoor time
- Nap timing
- Caffeine awareness
- Screen-free wind-down
- Dinner and drinks
- Dim, calm evenings
- A consistent bedtime routine
- Keeping phones and devices out of the bedroom
- A weekly consistency tracker
The charts are deliberately focused on doing rather than tracking sleep. Children can tick off the habits they've completed, helping the routine become familiar without turning bedtime into another thing to measure or worry about.
Print it, put it somewhere visible, and make the same calm sequence part of every night.
