Ten in the Bed: The Nursery Rhyme & What to Feed Your Toddler Before Bedtime
Our Ten in the Bed nursery rhyme is trending! Discover which foods help babies sleep, which to avoid at night, and our 5-step routine from the dinner table all the way to "goodnight!"
Ten in the Bed: the bedtime countdown & what your toddler should eat before sleep
The nursery rhyme that counts down to dreamland — plus our expert tips for the perfect bedtime meal
Watch on YouTubeThe nursery rhyme that counts down to dreamland
Few nursery rhymes are as universally beloved as "Ten in the Bed". From London to New York, Sydney to Toronto, this song has accompanied children's bedtimes for generations. Its premise is irresistibly simple: ten characters in a bed, and at each verse the "little one" says "roll over" — until only one remains, finally ready to sleep.
At Boom Lala Boom, our adaptation of this classic has been gaining momentum over the past few weeks. And if this song resonates so strongly with families, it's because it taps into something universal: the bedtime ritual, that unique transition from the bustle of the day into the gentleness of the night.
- There were ten in the bed and the little one said:
"Roll over, roll over!"
So they all rolled over and one fell out… - There were nine in the bed… eight… seven…
- There was one in the bed and the little one said:
"Goodnight!"
What your toddler eats at night changes everything
The link between evening nutrition and sleep quality is one of the most well-documented topics in paediatrics — yet one of the least known among parents. What your little one eats in the two hours before bedtime directly influences how easily they fall asleep, the quality of their sleep cycles and how many times they wake during the night.
Our toddler nutrition articles are among the most-read on the Boom Lala Boom blog — and rightly so: parents want practical answers. Here's what current paediatric nutrition and 2025 trends tell us.
💡 The magic link: "Ten in the Bed" counts down to sleep. Your toddler's evening meal routine can do exactly the same — gradually preparing their body and mind to descend the steps toward sleep, one mouthful at a time.
The best foods for a good night's sleep
A practical guide based on current paediatric nutrition recommendations:
| Food | Why it helps at night | From what age |
|---|---|---|
| 🍌 BananaIdeal | Rich in tryptophan and magnesium — two natural precursors of melatonin, the sleep hormone. | From 6 months |
| 🥛 Warm milkIdeal | Calcium supports tryptophan-to-melatonin conversion. Warmth adds an additional soothing effect. | From 12 months |
| 🫐 Cherries / berriesIdeal | A natural source of melatonin and antioxidants — one of the rare foods that directly contains this hormone. | From 8 months |
| 🍚 Rice / simple pastaGood choice | Moderate glycaemic index, easy digestion. Avoid heavy sauces — lightness = better sleep. | From 6 months |
| 🍫 Chocolate / sugarAvoid | Theobromine in chocolate is a stimulant. Fast sugars cause glycaemic spikes that disrupt falling asleep. | All ages |
| 🧀 Strong cheesesLimit | High in tyramine, a stimulant that can delay sleep onset and cause unsettled dreams. | All ages |
4 reasons Ten in the Bed is perfect for bedtime
Singing "Ten in the Bed" with your child is far more than a sweet habit — it's a powerfully educational and emotional act:
Counting backwards from 10 to 1 is a valuable mathematical exercise. The song makes it irresistible — no effort needed, just singing.
Regular repetition of the same song at bedtime creates a Pavlovian association: music = sleep time. Children anticipate and naturally relax.
The shared bedtime song moment is one of the most precious of the day — a bubble of intimacy between parent and child, outside of time.
The repetitive structure of the nursery rhyme strengthens verbal memory and vocabulary. Each evening, another building block of language is laid down.
The ideal evening routine: from the table to the bed
The best way to prepare your child for peaceful sleep is to think of the evening as a progressive sequence — from the end of dinner to the moment you sing "Ten in the Bed":
6:30pm — A calm, sleep-friendly dinner
Light foods that support sleep (see table above), gentle atmosphere, no screens. Dinner is already the first step of the bedtime ritual.
7:00pm — A warm bath
Warm water followed by cooling down naturally lowers core body temperature, triggering the body's natural sleep mechanisms.
7:20pm — Sing Ten in the Bed
Play the video or sing together. Add gestures: lower one finger for each character that "rolls out". Count from 10 to 1 — the body follows the rhythm toward calm.
7:30pm — A story or cuddles
A short whispered story, kisses, gentle words. The transition to sleep is almost complete.
7:45pm — Goodnight!
Just like in the song: there's one left… and they say "goodnight!" Consistency is your greatest ally for peaceful nights.
Boom Lala Boom: songs for every moment of the day
"Ten in the Bed" is our bedtime nursery rhyme — but at Boom Lala Boom, every moment of your child's day deserves its own song. From waking to sleeping, from play to learning, we create content designed to grow alongside your little ones. Subscribe so you never miss a new release!
🛏️ Ready for the countdown?
Play the video, start counting down from ten, and let the magic of "Ten in the Bed" do the rest. Goodnight!
Watch Ten in the Bed →