Key takeaways: A consistent bedtime routine of 3 to 4 calm steps, done in the same order each night, is linked to falling asleep faster, fewer night wakings, and longer sleep in research by Mindell and colleagues. You can start a simple routine as early as a few weeks old. Keep it short, about 20 to 30 minutes.
Bedtime routines signal that sleep is coming. They can help babies and parents alike.
What Research Shows
In a 2009 study, Mindell and colleagues found that a consistent nightly routine (bath, massage, and quiet activities) improved sleep in babies and toddlers and improved mothers’ mood. A 2015 international study found the more nights a routine was used, the better children slept.
When to Start
Many families start a simple routine at around 6 to 8 weeks, though you can start anytime. Newborns don’t need a strict schedule.
From the author
From First Breath to First Birthday is my month-by-month guide to your baby’s first year, written as a NICU and postpartum nurse. My book covers sleep month by month, alongside feeding, growth and the warning signs that mean it’s time to call the doctor.
What to Include
Choose 3 or 4 calming steps and do them in the same order:
- Bath (doesn’t need to be nightly) or a warm washcloth wipe.
- Pajamas and a fresh diaper.
- Feeding.
- Brushing teeth or wiping gums.
- Books or songs.
- Cuddles and lights out.
Tips
- Keep it short: about 20 to 30 minutes.
- Keep lights dim and voices soft.
- Avoid screens.
- Keep the order consistent, even when traveling.
- Include all caregivers, so your baby can go to sleep with different people.
Bedtime Timing
Many babies do well with a bedtime between about 6:30 and 8:30 p.m., but needs vary. Watch your baby’s cues.
Safe Sleep
End the routine by placing your baby on their back in their own crib or bassinet with nothing else in it.
The Bottom Line
A short, consistent bedtime routine can help your baby fall asleep and stay asleep. Start simple and keep it calm.
Want more support for your baby’s first year? My book, From First Breath to First Birthday, is available on Amazon.
Related Articles
- Day-Night Confusion: Helping Your Baby’s Body Clock Develop
- Moving Your Baby to Their Own Room
- The 4-Month Sleep Regression Explained
- “Drowsy but Awake”: What It Means and Does It Work?
Sources
- Mindell JA, Telofski LS, Wiegand B, Kurtz ES. A nightly bedtime routine: impact on sleep in young children and maternal mood. Sleep. 2009;32(5):599-606.
- Mindell JA, Li AM, Sadeh A, Kwon R, Goh DY. Bedtime routines for young children: a dose-dependent association with sleep outcomes. Sleep. 2015;38(5):717-722.
- American Academy of Pediatrics. Brush, book, bed. HealthyChildren.org. https://www.healthychildren.org
This article is for general education and is not a substitute for individualized medical advice. Always talk with your baby’s health care provider or your own provider about your specific situation. If you think your baby or you may have a medical emergency, call 911.
