FREE PRINTABLE ROUTINE TRACKER
Kids Sleep Routine Tracker
Build a calm, consistent bedtime routine with a simple weekly checklist children can tick or colour.
7-day tracker • 2-page A4 printable • Ages 5–15
Make Bedtime Feel Easier
Bedtime routines work best when children know what comes next. This printable helps families plan a few gentle steps before bed, track them through the week and celebrate progress without making sleep a competition.
Download the Kids Sleep Routine Tracker
Print the weekly bedtime checklist and parent guide to make evening routines more predictable.
What’s Inside?
Weekly Bedtime Checklist
Seven days with five clear bedtime steps to tick or colour, plus spaces for a name, week and bedtime goal.
Parent Guide
Practical tips for adapting the routine to your child’s age and needs, including a calm wind-down and screen-free time.
How to Use the Tracker
- Print the chart and write your child’s name and the week.
- Choose a realistic bedtime together, taking account of your child’s age and morning schedule.
- Follow the five steps: put screens away, wash up and brush teeth, prepare for tomorrow, enjoy quiet reading or relaxation, and settle into bed.
- Tick each completed step rather than focusing on how quickly your child falls asleep.
- Review the week and adjust the routine if needed.
A Flexible Routine for Different Ages
Children aged 5–7 may need an adult to guide each step. Ages 8–11 can practise completing more of the checklist independently. Older children and teens can adapt the routine around homework and activities. Bedtimes and sleep needs vary by age; the tracker is a routine-building tool, not a sleep-duration target.
Frequently Asked Questions
Does my child need to complete every step every night?
No. Use the chart as a gentle guide and adjust it to suit your family. Progress matters more than a perfect week.
What if my child has trouble falling asleep?
Keep the wind-down calm and consistent, and avoid pressuring your child to fall asleep on command. If sleep difficulties are persistent or affecting daytime wellbeing, speak with a healthcare professional.
Can teenagers use this tracker?
Yes. Older children can personalise the order and timing of the steps while keeping the same calming structure.
Can I print a new copy each week?
Yes. The printable is designed to be reused week after week.