RudiKidsAgree on how the day ends
A bedtime routine for kids can be a simple agreement: what happens before sleep, who helps and when you finish reading together. Discuss it earlier, before everyone is tired. Instead of adding more activities, choose things that fit your evening. Keeping pyjamas and a book in one place is our practical organisational suggestion, rather than a scientifically tested way to make a child fall asleep quickly.
The American Academy of Pediatrics suggests toothbrushing with adult help, a shared book and a regular bedtime. Its Brush, Book, Bed programme is aimed at families with children up to age 6; using a similar sequence for ages 7–8 is an editorial suggestion here. AAP: Brush, Book, Bed (2024).
Put screens away earlier
AAP recommends switching screens off at least an hour before bedtime and keeping devices outside children's bedrooms. That includes a phone used to organise a plan, as well as films and games. A dark app theme does not create an exception to this guidance. AAP: Healthy Sleep Habits (2026).
In practice, agree beforehand where the device stays overnight. If you need a phone to check the plan, do that before screen-free time begins. After that, use paper or a familiar sequence of activities. Your child does not need to return to a device to confirm that a book has been read. The evening's final gesture can belong to you: closing the book, saying goodnight and putting it on the shelf.
An example to adapt
Our suggestion is to prepare tomorrow's belongings, wash and change into pyjamas earlier; then brush teeth with adult help → read a chosen book → say goodnight and go to sleep. There is no required number of steps or evidence that this combination is best for every family. A daily bath does not have to be part of the list. Adapt personal care to your child's needs and allow as much help as is actually needed.
If ending reading time is difficult, agree before starting which book or section you will read that evening. Make the ending clear before opening the first page. With siblings, you could choose a shared book or separate brief moments with an adult. There is no need to compare who reaches bed first or to reward falling asleep itself. This is time together, rather than another competition.
A small choice within the plan
Offer two available books or two sets of pyjamas. The choice does not need to include whether to brush teeth or when to switch screens off. If a book is too long for tonight, do not offer it as an equally available option. Put it aside for tomorrow and explain what is possible today. This is an example of organising an evening, not a promise that a child will always accept a boundary.
What research shows, and what it does not
In a survey of mothers of 10,085 children from birth to 5 years 11 months, more frequent routines were associated with shorter time to fall asleep and longer night sleep. Association does not establish causation: this relied on parent reports, without objective sleep measurement. It did not study ages 6–8 or RudiKids. Johnson & Johnson funded the study. Mindell, Li, Sadeh, Kwon and Goh (2015), Bedtime Routines for Young Children.
A separate experiment with 36 healthy, good sleepers aged 3.0–4.9 found that evening light suppressed melatonin after prior time in dim lighting. This was a small sample and a hormone measurement, not evidence of improved sleep after dimming a phone. It does not establish a safe screen brightness or show that RudiKids night mode works for sleep. Hartstein and colleagues (2022), High Sensitivity of Melatonin Suppression Response to Evening Light in Preschool-Aged Children.
A trip or a difficult day
Our suggestion for a change of setting is to keep a manageable core, such as teeth, a short book and goodnight. Explain in advance what will be different. If the book stayed at home, tell a familiar story instead. One changed evening is not a judgement on your parenting. Once home, check whether the usual plan still fits your day rather than trying to make up for activities you missed.
Parents' questions
Does a daily bath have to be included?
It is not a required part of this suggestion. Adapt evening personal care to your child's needs; a checklist does not replace individual advice.
Does an app replace an adult?
No. RudiKids can help organise the plan earlier, but reading, help with teeth and the final part of the evening happen away from screens. The custom plans guide describes an app feature, not a method for improving sleep.
What if sleep difficulties persist?
Talk to your child's paediatrician, including if you notice loud snoring. This guide concerns organising the evening and does not replace an assessment of what might be causing difficulties.