My Bedtime Routine: A Free Social Story
For children ages 3-7 · Free to read, print, and personalize
A consistent bedtime routine is one of the most effective supports for children who struggle with sleep, including many children with autism and ADHD. This story previews the routine from bath to lights-out so each step signals what comes next. Read it early in the evening while your child is still alert, not at the final tuck-in.
My Bedtime Routine
Every night, my body needs sleep to grow and feel good.
My bedtime routine helps my body get ready to rest.
First, I might take a bath or wash my face.
Then I put on my pajamas.
I brush my teeth so they stay clean while I sleep.
I can use the toilet one more time.
Then comes my favorite part: a story or quiet cuddle time.
After the story, my grown-up tucks me in and says goodnight.
The lights turn off, but I am safe in my bed.
My grown-ups are close by while I sleep.
If I wake up in the night, I can hug my stuffed animal and rest again.
Sleep helps my brain and body get strong for tomorrow.
In the morning, I will wake up and see my family again.
Tips for Reading This Story Together
- Keep the routine in the exact same order every night; the sequence itself becomes the sleep cue.
- Make a photo chart of your child's own routine steps and let them move a clip or magnet down the list.
- Start winding down 30 to 60 minutes before lights-out, with screens off for at least the last half hour.
- If your child pops out of bed, walk them back calmly with minimal talk, repeating one line from the story.
Frequently Asked Questions
How long should a bedtime routine be?
Aim for 20 to 30 minutes of the same steps in the same order; longer routines invite stalling and negotiation. The predictability, not the length, is what cues the brain for sleep. The free builder can personalize this story with your child's name and their actual routine steps so the story and reality match.
What if my child is scared of the dark?
A dim warm-toned night light and a consistent comfort object handle most darkness fears without disrupting sleep. Acknowledge the feeling, then return to the routine's script rather than adding new steps each night. Escalating rituals tend to feed the fear rather than fix it.
When should I read this story, and how often?
Read it earlier in the evening, at dinner or right after, for one to two weeks when introducing or resetting a routine. Reading it during the routine itself can wind kids up when they need to be winding down. Once bedtime is smooth, an occasional refresher is enough.
Make This Story About Your Child
Add your child's name, family members, and favorite things — our free builder creates an illustrated, printable version of this story that is truly theirs. The story world and learning goals are already set up for you. Built by the nonprofit Opportunity Hack, always free.
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