Mission: Sleep - How to Create a Bedtime Routine That Works
Establishing a consistent bedtime routine is one of the best ways to help your baby develop healthy sleep habits. A predictable routine signals to your little one that it’s time to wind down and prepare for a longer stretch of sleep, making bedtime smoother for both baby and parents. As an infant sleep consultant, I’ve seen first-hand how a structured approach can lead to better sleep for the entire family.
Why Is a Bedtime Routine Important?
Babies thrive on routine. A consistent sequence of calming activities helps regulate their internal clock and teaches them when it’s time to sleep. Benefits of a bedtime routine include:
Improved sleep quality – Babies who follow a regular routine tend to fall asleep faster and stay asleep longer.
Easier bedtime transitions – Predictability reduces bedtime battles and fussiness.
Emotional security – Repeating familiar steps each night provides comfort and reassurance.
Establishing lifelong sleep habits – Good sleep practices in infancy lay the foundation for healthy sleep habits as your child grows.
Creating a Gentle Bedtime Routine
A bedtime routine doesn’t have to be long or complicated. Aim for 45 minutes of soothing activities before sleep. Here’s an example of a simple, effective bedtime routine:
1. Start with a Wind-Down Period
Begin dimming the lights and reducing stimulation, avoid loud noises, bright screens, or overly active play. This helps your baby transition from wakefulness to a calmer state. If screen time is part of your routine, make sure this is not overstimulating - using shows like ‘In The Night Garden’ can help reduce any extra stimulation.
2. Give a Full Feed/Evening Meal
If your little one is weaned, offer an evening meal at around 5pm or after their last nap, if they are not being introduced to food this should be a full feed.
3. Give a Warm Bath (If Enjoyed)
A bath can be a wonderful part of the routine, as the warm water has a soothing effect. However, if your baby finds baths too stimulating, consider skipping them or moving them earlier in the evening.
4. Gentle Massage & Pyjamas
A relaxing baby massage with a gentle lotion or oil can help calm your little one. Follow up by dressing them in soft, breathable pyjamas and a swaddle/transition swaddle/sleep sack. I have always used the Love2Dream swaddles with my children, for pre-rollers I recommend the Swaddle Up™ or for babies that are rolling I recommend the Swaddle Up™ Transition Bag - these recommendations are only from my personal experience of using these products.
5. Dim the Lights & Create a Sleepy Environment
Ensure the nursery is conducive to sleep by keeping the room cool, dark, and quiet. Use blackout curtains, white noise machines, and a comfortable crib setup to create a sleep-friendly space. See my ‘Recommended Products’ Highlight on my Instagram for the products I have used with both of my children.
6. Offer a Top Up Feed
A full tummy can help prevent night wakings due to hunger. Whether nursing or bottle-feeding, a quiet, dimly lit feed can be a soothing part of the bedtime routine. Avoid letting your baby fall asleep while feeding to encourage independent sleep skills.
7. Read a Short Book or Sing a Lullaby
Soft, rhythmic sounds help signal sleep time. A short bedtime story or a gentle lullaby provides comfort and reinforces the routine. This also allows time for the top up feed to be digested.
8. Cuddle & Place Baby Down Drowsy but Awake
Giving a few minutes of cuddle time allows for a final moment of comfort. Then, place your baby in their crib while they are awake, helping them learn to self-settle and fall asleep independently.
Common Bedtime Routine Mistakes to Avoid
Inconsistency – Babies rely on predictability. Skipping or frequently changing the routine can confuse them and make bedtime harder.
Overstimulation – High-energy activities, bright lights, or loud noises can make it difficult for babies to settle. Use red or amber lighting to reduce overstimulation.
Relying on Sleep Associations – If a baby always falls asleep being rocked or fed, they may struggle with self-soothing when they wake during the night.
Putting Baby to Bed Too Late – Overtired babies often have a harder time falling and staying asleep. Watch for sleep cues like yawning, rubbing eyes, or fussiness.
Final Thoughts
A bedtime routine is a powerful tool in promoting healthy sleep for your baby. It doesn’t have to be complicated—just a few calming steps repeated each night can make a world of difference. By keeping the routine consistent, setting up a soothing sleep environment, and encouraging independent sleep habits, you’ll set the foundation for better nights ahead.