How to Establish a Baby Bedtime Routine

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Routine
If there is one thing most baby, sleep and baby sleep experts tend to agree on, it's the importance of establishing a baby bedtime routine. Helping your little one to create associations with sleep is an important step on the path to longer and more restorative rest for the whole household. Establishing routines can take some time and (a lot of) patience, but here's why it's worth the effort.
reviewed by Genevieve Titov, Sleep Angel
3 min read |
17 April, 2024

Why Is a Baby Bedtime Routine Important?

Babies aren't born knowing the difference between day and night. A consistent bedtime routine helps teach them. By repeating the same calming sequence of events each evening, you're building sleep cues that signal to your baby's brain: "It's time to wind down."

Over time, these cues help reinforce your baby's developing circadian rhythms and can make settling easier, even during tricky patches like sleep regressions. A predictable routine also creates a lovely bonding window for you and your baby at the end of the day.

Here are some of the key benefits:

•       Reinforces your baby's natural body clock

•       Creates positive sleep habits through consistent sleep cues

•       Can help during sleep regressions by providing familiar comfort

•       May improve settling problems over time

•       Gives you a calming, bonding ritual to look forward to each day

When Should You Start a Bedtime Routine?

There's no rush. In the first 6 to 8 weeks, your baby is still adjusting to life on the outside, and their needs change so quickly that a rigid routine won't stick. That's completely normal.

You can absolutely start offering gentle sleep associations during this time (like swaddling or dimming the lights), but there's no pressure to have a formal routine locked in. Most families find that somewhere around 10 to 12 weeks is a natural time to start building a more consistent newborn sleep routine.

You only just met...

Remember you and baby have only just met. There is a lot to navigate through together and it's OK if it takes some time to build a routine together.

What Time Should Your Baby Go to Bed?

This depends on your baby's age and your family's schedule, but here's a rough guide of how a typical evening might play out:

  • Newborns (0-3 months): There's no set bedtime at this stage. Newborns sleep in short bursts around the clock. Focus on responding to their tired cues rather than watching the clock.
  • 4-6 months: Many babies start to consolidate their night sleep. A bedtime between 6:30pm and 8pm often works well.
  • 6-12 months: Aim for a consistent bedtime between 6:30pm and 7:30pm. Babies this age are usually on 2-3 naps during the day, and an earlier bedtime can actually help them sleep longer.
  • Toddlers (1-3 years): A bedtime between 7pm and 8pm is typical, depending on when they dropped naps and what time they wake in
    the morning.

Schedule... or routine?

A schedule runs by the minutes, a routine runs by the patterns. Babies and children (and life) are always going to be unpredictable so trying to follow a very specific schedule, can sometimes generate more anxiety and stress. A routine on the other hand, is more about the consistency of the activities.

Following a loose routine like "feed, bath, book, bed" in the beginning of the evening can help form sleep cues for you and your baby to build on.

A Simple Baby Bedtime Routine (Step by Step)

Your bedtime routine doesn't need to be long or fancy. It just needs to be consistent. Think about sensory cues that help your baby build associations with sleep: warmth, dimness, your voice, the feeling of being snug. Here's an example that might work for you:

1. Give Baby a Warm Bath

A warm bath is a great way to signal the transition from daytime to sleep time. The drop in body temperature after a bath naturally triggers drowsiness, which is a nice head start. Keep it calm and gentle, not a big splashy play session.

2. Gentle Massage

A few minutes of gentle massage after the bath can help your baby relax further. You don't need to be a pro. Even just massaging their hands, feet, or legs with a baby-safe moisturiser is enough. It's also a lovely moment of connection before bed.

Dress Baby in Comfortable Sleepwear

Choose breathable, temperature-appropriate layers under their swaddle or sleeping bag. Overheating can make it harder for babies to settle, so check their chest or back of their neck (not hands or feet) to gauge their temperature. The Lullaby Trust recommends keeping the room between 16-20°C. Have a look at our guide on signs your baby is too hot or cold while sleeping for more detail.

4. Swaddle or Sleep Suit

For newborns and younger babies, swaddling provides a snug, womb-like feeling that helps them feel secure. It also reduces the startle reflex that can jolt babies awake just as they're drifting off. The Swaddle Up™ lets your baby sleep in their natural arms-up position, which many babies find more soothing than a traditional swaddle.

Once your baby starts showing signs of rolling, it's time to transition to a transition bag to safely and gently graduate to arms free sleep.

And for babies 6+ months, a sleep suit or sleep bag gives them more freedom of movement while still providing that cosy, secure feeling.

Not sure? Read our handy blog about which sleepwear is right for you.

5. Read a Story or Sing a Song

Your voice is one of the most comforting sounds in your baby's world. It doesn't need to be your best karaoke - but reading a short story or singing a gentle song creates a familiar, calming ritual that your baby will start to associate with sleep. It's the consistency and the sound of you that matters.

6. Feed Baby

A feed before bed helps your baby feel full and satisfied, which can lead to longer stretches of sleep. Whether you're breastfeeding or bottle feeding, keep the environment calm and quiet. If your baby tends to fall asleep during feeds, try to keep them awake enough that they go into the cot drowsy but not fully asleep.

7. Put Baby Down in Their Cot or Moses Basket

Putting your baby down in the same sleep space each night builds familiarity. If they're drowsy but still slightly awake, it gives them the chance to learn to settle in their own space. Don't stress if this doesn't work every time. It's a skill that develops over time. For help choosing the right setup, check out our bassinet guide.

8. Dim the Lights and Use White Noise

Darkness is a powerful sleep cue. Blackout curtains or blinds help block out evening light, especially in summer. Adding a low, steady white noise can help block household sounds and mimic the whooshing your baby heard in the womb. Together, they create an environment that says "sleep" loud and clear.

When to Speak to Your GP

Most babies take a while to get the hang of bedtime, and that's completely normal. But it's worth having a chat with your GP or health visitor if:

  • Your baby consistently struggles to settle despite a consistent routine over several weeks
  • They seem to be sleeping significantly less than expected for their age (newborns need around 14-17 hours, older babies around 12-15 hours)
  • You notice unusual breathing patterns, excessive snoring, or pauses in breathing during sleep
  • You're feeling overwhelmed, exhausted, or like things just aren't right

If something doesn't feel right, asking for help is always the right move.

FAQs on bedtime routine

Should babies nap before bedtime?
It's best to avoid scheduling a nap too close to bedtime, as your baby will need some awake time before they're ready to fall asleep again. If your baby does nap late in the afternoon (maybe they missed a nap at nursery or had an off day), you can push bedtime back slightly. It happens. Aim for consistency, but give yourself grace when the day doesn't go to plan.
Does putting my baby to bed earlier help them sleep longer?
Some research suggests that, yes, an earlier bedtime can lead to longer and better quality sleep for babies. The idea that keeping your baby up later will make them sleep in later doesn't usually hold up. Their body clock is set early, and an age-appropriate bedtime often leads to more restful, consolidated sleep.
Should feeding be a part of my baby's bedtime routine?
Absolutely. Feeding will form a part of a newborn's sleep routine as they have to do both so often. Always follow your chosen health professional's guidance on feeding and sleeping routines for your baby.
Should I bathe my baby each night before bed?
A bath can be a fantastic part of a bedtime routine, but it's not essential every single night, especially for very young babies. The most important thing is that whatever you do is consistent and achievable. If a bath every night feels like too much, even a warm washcloth wipe-down can serve as a similar sensory cue.
Can I have different routines for naps and bedtime?
Yes, and most families do. Your nap routine can be a shorter, simpler version of your bedtime routine. A swaddle, a quick cuddle in a dim room, and some white noise is often enough for daytime naps. The key is that your baby recognises the pattern as a sleep cue, even if it's abbreviated.

Building a bedtime routine is one of those things that feels clunky at first but gets smoother every night.

For more tips on baby sleep, head over to our baby sleep hub or explore our newborn swaddle range to help your little dreamer settle into sleep a bit easier.

Sweet dreams (to both of you).

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