Bedtime routines are key for your baby’s sleep, offering consistency and predictability, which helps them feel secure. A simple, consistent routine, done in the same order each night, signals your baby that it’s time to sleep.
It doesn’t have to be long or complicated—just comforting. Research shows that babies with regular bedtime routines fall asleep faster, wake less at night, and sleep more consistently.
Starting a routine around 4-6 months helps sync your baby’s internal clock, aiding in sleep training and easing transitions during sleep regressions. This routine also fosters a secure attachment and reinforces natural sleep patterns.
Baby's Bedtime Routine
For most babies over 4 months old, bedtime between 7:00-8:00 pm is ideal for falling asleep easily and staying asleep longer.
Ensure your baby has a full wake window before bed to avoid being overtired or not tired enough, which can make sleep difficult.
While there’s no perfect routine for every baby, a consistent bedtime routine helps babies sleep better and reduces late-night wakeups, improving sleep for both baby and parents. Here’s an example of a bedtime routine that works:
1. Make sure to feed your baby
Make sure your baby has a full tummy before bed to help them sleep better. Feed them about 15 minutes before putting them in the crib.
If your baby has teeth, brush them afterward, or wipe their gums. If they often fall asleep while feeding, consider moving the feeding to before the bath in the bedtime routine.
2. Soothing Bath
A warm bath 60-90 minutes before bed helps your baby sleep by lowering their core body temperature, a natural trigger for sleep. Adding chamomile or lavender to the bath can enhance relaxation.
However, the American Academy of Pediatrics advises against nightly baths for newborns and babies to avoid drying out their sensitive skin. This soothing routine promotes sleep, and it works for adults, too!
3. Read Books
Reading to your baby before bed helps them relax and sleep better, while also boosting their language skills. Enjoy the extra cuddle time as you settle into a comfy chair and read a favorite book in a calm, quiet voice.
4. Lullabies
Lullabies have been used for centuries to soothe babies to sleep, with calming music like “Twinkle, Twinkle Little Star” helping them relax. Research shows that even lullabies in a foreign language can calm babies.
A gentle lullaby sets the stage for sleep, while more active play should be saved for earlier in the day. White noise or a musical mobile can also mimic the comforting sounds babies heard in the womb.
5. Avoid Screen Time
Screen time during the day can disrupt your child’s sleep at night. Research shows that 13-month-old infants lose a minute of nighttime sleep for every minute spent on a touchscreen, with poorer sleep quality and more awakenings.
Similarly, 3-month-olds watching TV for 34 minutes get 22 minutes less sleep overall. Just five minutes on a touchscreen can cost them 13 minutes of sleep. Avoid over stimulating activities before bed.
6. Monitor Sleep Pattern
Keep a log of your baby’s sleep patterns, especially noting their longest night time stretch. In the early months, a 5-6 hour stretch is great.
Learn your baby’s sleep cues, like rubbing eyes or yawning, and put them to bed when they’re sleepy, not overtired.
Once you know when your baby’s longest sleep stretch begins, start a bedtime routine 30-45 minutes before. Use a shorter version of this routine for naps to reinforce sleep cues.
7. Put your child to sleep in the same place
Aim to consistently put your baby to sleep in their crib at the same time every day, even for naps, starting around a few months old. This helps improve sleep quality and reduces the risk of SIDS.
Avoid scheduling errands during nap times and transfer your baby to the crib from the stroller or car seat as soon as possible. Create a calming environment by dimming the lights and turning off distractions.
Should Your Baby Have a Bedtime Routine?
In addition to these, research shows that a gentle rub-down before bed increases melatonin, aiding sleep. Also, do not forget to use comforting words and gestures before leaving the room such as “Goodnight”.
Establish a consistent bedtime routine for your baby by starting at the same time each night and following the same steps. Consistency helps your baby feel comfortable and promotes better sleep.
As your baby grows, adjust the routine to meet their changing needs, like moving bath time earlier if it becomes too stimulating before bed.
For more baby care tips, visit Moon Mystical to discover additional helpful advice for your little one.