Parent to Parent: How to Survive Bedtime

Remember how I said I’m a parent before I’m a Sleep Doctor?

Well, that feels especially true at one time of day…

BEDTIME.

Because here’s the thing: sleep dictates our emotional state. And since I’m deeply invested in my family’s wellbeing (and my own sanity, if I’m honest), bedtime is where it all begins.

Now, I don’t know about you, but I love the sound of a quiet evening with my wife once our little ones are finally asleep. It’s not just about their brains and bodies thriving, it’s about us as parents getting the rest we need too!

My kids are 8 and 10 now, so gone are the days of middle-of-the-night feedings or all-nighters. But let me tell you, the excuses and stalling at bedtime? Oh, those are still alive and well.

Which means this: even as a Sleep Doctor, I’m right there with you, navigating the same nightly battles. So here’s a little peek into what evenings look like at our house:

1️⃣ Wind-down starts an hour before bed. Screens go off, lights are dimmed, and we shift to reading or puzzles.

2️⃣ Bedtime snack (if needed). Something light and protein-based—no sugar, no caffeine.

3️⃣ The same routine every night. Brush teeth → pajamas → story/prayer → lights out. Kids thrive on predictability - and so do adults, we just pretend we don't. 

4️⃣ Bedroom environment. Cool, dark, and quiet. No distractions, no toys in bed. Soft, calming music sometimes plays in the background.

5️⃣ Consistency is king. Even on weekends, we aim for the same bedtime and wake-up.

Now, do we nail this perfectly every night? Definitely not. But the foundation is there, and that’s what matters most.

I always remind parents: your bedtime routine doesn’t need to be Sleep Doctor perfect. It just needs to be repeatable, simple, and calming.

Because trust me, I'm a Sleep Doctor and I still don't always get it right.

And maybe the most important rule of all? Always, always give yourself grace.