Bedtime shouldn’t feel like a battle, but for many parents, it can be one of the most stressful parts of the day. The secret to a smoother night? A consistent, calming bedtime routine that helps your baby wind down and signals that sleep is coming. Here’s how to create a routine that actually works—without unnecessary stress.
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Why a Bedtime Routine Matters
Babies thrive on predictability. A consistent routine tells their body, “It’s time to sleep!”, making it easier for them to settle down and fall asleep. Plus, a structured bedtime routine can help prevent overtiredness, which often leads to more wake-ups at night.
The Best Bedtime Habits
A great bedtime routine shouldn’t be complicated or long. Keep it calm, simple, and consistent—around 20-30 minutes is perfect. Here’s what works best:
✔️ Feeding (if part of your routine) – If your baby still takes a bottle or nurses before bed, try to separate it from falling asleep to avoid a feed-to-sleep habit. I recommend putting the feed at the beginning of your sleep routine.
✔️ Dim the Lights – Lowering the lights signals the brain to start producing melatonin (the sleep hormone).
✔️ Quiet Play or Cuddles – Keep activities low-key, like reading a book or singing a lullaby.
✔️ Bath Time (If It’s Relaxing for Your Baby) – Warm water can help soothe and relax your baby before bed.
✔️ Diaper Change & Pajamas – Choose soft, breathable pajamas and a sleep sack for safe, cozy sleep.
✔️ Final Wind-Down Activity – Reading a short book, singing a lullaby, or offering a comfort phrase (“It’s sleepy time, I love you”) signals that it’s time for sleep.
✔️ Into the Crib Awake – This is key! Putting your baby down awake helps them learn to fall asleep independently.
What to Avoid Before Bed
Some bedtime habits can actually make sleep worse. Here’s what to skip:
🚫 Screens (TV, tablets, phones) – Blue light can disrupt melatonin production, making it harder for babies to fall asleep.
🚫 Rough Play or Loud Activities – Jumping, tickling, or high-energy play can overstimulate your baby before bed.
🚫 Too Late or Too Short of a Routine – Rushing bedtime or pushing it too late can lead to overtiredness and harder sleep battles.
Tips for Success
✨ Be Consistent – Babies learn through repetition! Sticking to the same routine every night helps them know what to expect.
✨ Keep It Calm & Enjoyable – A peaceful routine benefits both your baby and you—think of it as a special time to connect before sleep.
✨ Stay Flexible (But Not Too Flexible) – Life happens! If bedtime shifts a little, don’t stress—just try to keep the order and flow of the routine the same.
Building a solid bedtime routine takes time, but once it’s in place, you’ll see better nights and more restful sleep for everyone. Need help creating a sleep plan that works for your family? I’m here to help—let’s chat!
