Bedtime Worries Routine (Kids)
A child sleep worksheet combining an early-evening worry chat, a five-step bedtime routine chart with daily ticks, calming ideas and goodnight brave words.
1-page fillable PDF · US Letter (prints on A4) · Sleep · Child anxiety
- Approach / concern
- For Kids
- Technique
- Sleep · Child anxiety
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Bedtime Worries Routine (Kids)?
Consistent bedtime routines support children’s sleep, and an earlier ‘worry chat’ gives anxious children a predictable time to share concerns so bedtime itself is calmer.
Why it works
A review found that consistent bedtime routines are associated with better sleep and broader developmental benefits in young children (Mindell & Williamson, 2018). Scheduled worry time and coping self-talk are core CBT strategies for anxious children (Kendall & Hedtke, 2006).
When to use it
- Children with bedtime anxiety
- Difficulty falling asleep
- Frequent night-time reassurance-seeking
- Parent coaching
How to use it in session
- Set an early worry chat, not in bed.
- Agree on a five-step routine.
- Tick steps nightly to build consistency.
- Use brave words at goodnight.
- Review progress after two weeks.
Clinician tips
- Keep worry chats brief and calm.
- Avoid lengthy reassurance at lights-out.
- Praise brave sleeping, not just good behaviour.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
What if my child keeps coming out of bed with worries?
Calmly remind them the worry is in the jar for tomorrow’s chat, and return them to bed with minimal talking.
When should we seek help for sleep problems?
If sleep difficulties persist for weeks or affect daytime functioning, talk to your doctor or a child therapist.
References
Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Medicine Reviews, 40, 93-108.
Kendall, P. C., & Hedtke, K. A. (2006). Cognitive-behavioral therapy for anxious children: Therapist manual (3rd ed.). Workbook Publishing.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
