June 2025

At Ahmi, we believe better bedtimes aren't built on quick fixes.

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They’re built on rhythm, ritual, and repeatable patterns that help young nervous systems feel safe, soothed, and ready for rest. This article explores the neuroscience and child psychology behind consistent bedtime routines, and how to create one that supports your child’s sleep and emotional well-being — without stress or overwhelm.
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A 2015 study published in Sleep found that children with a regular bedtime routine fell asleep faster, woke less during the night, and had better mood and cognitive function during the day.
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The Neuroscience Behind Routines: Predictability = Safety

In the early years of life, your child’s brain is rapidly developing — and one of the things it craves most is predictability.

 

A consistent bedtime routine helps activate the parasympathetic nervous system (often referred to as the 'rest and digest' system), shifting your child out of stress or stimulation and into a state of physiological calm. When the same steps happen in the same order each night, it sends a powerful signal: “It’s time to wind down. You are safe. Sleep is coming.”

 

A 2015 study published in Sleep found that children with a regular bedtime routine fell asleep faster, woke less during the night, and had better mood and cognitive performance during the day.

How Long Should A Bedtime Routine Be?

While the perfect routine will vary based on your child’s age and temperament, most experts agree on one thing: Consistency matters more than complexity.

Aim for a 20–45 minute wind-down. That might include:
- A warm bath
- Gentle massage (with a soothing balm like Ahmi)
- Pajamas and teeth brushing
- A calming scent (like Blue Tansy)
- Storytime
- Soft music or white noise
- Hugs, cuddles, and lights out

Touch + Scent: The Hidden Helpers In Bedtime Routines

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Modern research shows that sensory triggers play an important role in bedtime readiness. For babies and toddlers who can’t yet tell time, familiar smells (like our Blue Tansy-infused balm) and gentle touch become powerful emotional cues.

 

Why does this work?
- Touch (especially from a parent) releases oxytocin, a hormone that lowers cortisol and enhances feelings of safety and connection.


- Scent stimulates the limbic system — the part of the brain linked to memory and emotion — and can help train the body to associate a specific aroma with sleepiness.

Common Mistakes To Avoid

Many well-meaning parents try to “force” sleep with rigid timelines or last-minute screen distractions — both of which can backfire.

 

Here’s what to avoid:
- Screens within 60 minutes of bedtime (blue light disrupts melatonin)
- Overstimulating activities like roughhousing, TV, or sugar
- Inconsistency in timing — even shifting bedtime by an hour can confuse your child’s internal clock

 

Instead, think of bedtime as a gentle descent, not a sudden drop-off.

Building Your Own Bedtime Blueprint

At Ahmi, we created the Bedtime Blueprint to help you design a sensory-rich, calming routine that evolves with your child. Our approach blends neuroscience, parent feedback, and the simple joy of everyday rituals.

 

Start with just 3 consistent actions:
1. A gentle balm or lotion massage
2. A favorite bedtime story
3. A soothing playlist (like our Blue Hour Lullabies)

 

Stack on more steps only as needed — your goal is calm, not perfection.

Final Thought: Sleep Is Not A Battle, It's A Bonding Ritual

Better sleep doesn’t come from fighting your child’s natural rhythms. It comes from listening, repeating, and connecting through consistent cues that say, “I’m here. You’re safe. It’s time to rest.”

 

And when bedtime becomes a sensory ritual rather than a stressful chore, it’s not just your child who sleeps better — you do too.

 

Explore more bedtime resources inside the Ahmiverse — our free hub of calming tools for modern parents. (Playlists, printables, storybooks, and more await.)
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Jar of ahmi soothing bedtime balm on a white background
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AHMI SOOTHING BALM

$55.00

The purest baby skincare on the market.

Ahmi is a 100% natural, waterless balm — crafted without preservatives, fillers, or synthetics. Gentle enough for newborns, yet powerful enough to replace rash cream, eczema cream, daily moisturizer, and bedtime balm, it’s the one jar every parent can trust.

At its heart is Blue Tansy, a rare botanical prized in luxury skincare for its vivid blue hue and antioxidant-rich, calming properties. Paired with nutrient-dense butters and oils, it soothes irritation, deeply hydrates, and protects delicate skin from dryness and flare-ups.

Every jar is made in the USA with just eight purposeful ingredients:

  • Blue Tansy & Roman Chamomile — to calm skin and senses

  • Shea, Cocoa & Coconut Butter — to moisturize and protect

  • Jojoba Oil & Beeswax — to lock in hydration

  • Vitamin E — to support skin repair

No water. No fillers. No synthetic fragrance. Just pure, purposeful care in every swipe.

✨ Each purchase includes access to the Ahmiverse™ — curated bedtime tools like lullaby playlists, printable stories, and step-by-step routines to transform one of the most challenging parts of the day into a cherished ritual.
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