A consistent bedtime routine is key to setting your baby up for a good night of sleep. The goal of the best bedtime routine is to cue your baby that sleep time is approaching while providing comfort and connection.
You can start a bedtime routine from day one, but consistency by 8 weeks old is ideal. By then, newborns begin to understand the difference between day and night and start recognizing patterns. Establishing a consistent bedtime routine (or daily patterns like eat, play, sleep) helps them learn what to expect.
The routine is similar for newborns and older babies, with one key difference: for newborns, you assist them to sleep or use a sleep-shaping method, which I teach in my newborn packages. For babies 4 months and older, they’ll learn to fall asleep independently. (If you need help with this, I work one-on-one with families every day!)
Steps to the Best Bedtime Routine for Baby:
- Feeding: Move the feeding to the beginning of the routine to avoid a feeding-to-sleep association and allow time for digestion. Many clients see improvements in their baby’s gas issues after making this change too. During the newborn stage, you can keep the bedtime feeding last, gradually moving it earlier as you shift to an eat, play, sleep schedule and teach independent sleep skills.
- Bath or Quick Wipe Down: Bath can be a wonderful opportunity to connect and play with your baby. Make it fun and engaging. If you’re short on time, a quick wipe down works too, helping avoid the overtired zone.
- Diaper, Lotion, Pajamas & Sleep Sack: Next, take care of all the essentials at this stage.
- Baby-Led Play for 5-10 Minutes: Baby-led play helps transition your baby from passive care routines (like changing and feeding) to active engagement. Follow their lead with simple toys, narrate or copy their play without teaching or directing. Stay present and connected to support self-regulation and ease separation.
- Read 1 Book: Take deep breaths while reading to support regulation. Learn more about the benefits of reading bedtime stories here.
- Turn on White Noise: Use a shushing setting without music, keeping the volume under 50 decibels (about the same as a running shower). A free decibel meter app can help you check the level.
- Turn Off the Lights: There is not need for a night light at this age.
- Rock/Sway and Sing a Short Lullaby: Next, stand by the crib while holding your baby, singing the same lullaby every night as another consistent sleep cue. Continue deep breathing to support co-regulation.
- Put Your Baby Down Awake and on Their Back: Placing your baby on their back to sleep until they are 1 year old significantly reduces the risk of Sudden Infant Death Syndrome (SIDS). This is the safest sleep position recommended by pediatric experts.
- Say a Bedtime Message: Use the same bedtime message every night as the final cue that it’s time to sleep. Lastly, leave the room confidently with a smile. Your baby feels your energy.
Need Extra Support?
Establishing a consistent bedtime routine can be challenging, but you don’t have to navigate it alone. If you need personalized guidance or one-on-one support, reach out to me here. I’m here to help your family get the restful sleep you deserve!