The Ultimate Guide to Creating a Calm Bedtime Routine for Your Baby
Creating a calm bedtime routine for your baby is essential for their comfort, and without it, disturbed night sleeps are inevitable. That's why we're going to help you create the perfect routine to help your little one drift off peacefully.
A Little Summary…
- Newborns 0-3 weeks don’t need a routine. At 6-8 weeks, you can introduce a relaxed routine, and at 3 months, you can make the routine more structured.
- A warm bath, fresh nappy, and lullaby are great to help a baby sleep.
- For a 3-month-old, 4-5 short naps per day, feeds after waking, and interactive play during wake windows make a great sleep routine.
- No two babies are the same, and what works for one may not work for yours. You should do whatever works best for you and your family, and don’t beat yourself up if you haven’t got a routine down yet.
The power of a solid bedtime routine is extremely underrated, especially with young babies, because how they perceive sleep now will set them up for life.
A bedtime routine can help reinforce circadian rhythms, promote relaxing sleep, provide a feeling of safety and security, and reduce the need for sleep aids. And that's just a small selection.
So, if you want to give your baby the gift of excellent sleeping habits for life, let's get into our guide, which will tell you everything you need to know about creating a calm bedtime routine.
In This Guide:
When to Start a Bedtime Routine With a Newborn
A newborn bedtime routine doesn’t need to be implemented before 6 weeks, because newborns haven't yet started developing their circadian rhythm (the body's natural process that regulates the sleep-wake cycle), and don't understand the difference between night and day.
Babies under this age will have tiny wake windows, so bedtime is essentially always, and a set routine isn't required.
At around the 6-8 mark, their circadian rhythm will start to develop, and this is when you can implement a routine, albeit a very non-strict, non-rigid routine.
At this time, a consistent sleep pattern will help them begin to associate certain actions – warm baths, clean nappy, lullaby – with sleep. This will help them form a relationship with bedtime sleeping, not just napping, and build good habits that last a lifetime.
A more structured, intentional sleep routine should be established around the 3-month mark, but we'll discuss this more later.
How to Get a Newborn into a Sleep Routine
As we mentioned earlier, a newborn's (6-8 week old) sleep routine doesn't have to be extensive or well thought out; it just needs to be consistent, simple, and work well for your baby and the rest of the family.
It's also worth remembering that your little one will wake up throughout the day/night to be fed.
This is totally normal and essential because newborns need much more frequent feeding than older babies.
You might even need to wake your baby up to feed them. The NHS website has more information about feeding through the night.
So, if your baby has reached the 6-8 week mark, while they'll still be sleeping more than they're awake, you can introduce some nighttime habits so they can differentiate between a nap and bedtime.
Here are some calming bedtime routine activities you can try:
- Give them a warm bath. Don't be afraid to get them excited if they love the water. It's all about establishing moments to be aligned with bedtime.
- Change them into a clean nappy and a fresh baby grow or vest.
- Give them a short cuddle or baby massage. The process of bedtime is ideally short, so don't drag this out for too long.
- Swaddle them safely.
- Aim to put them to bed between 6:30 pm and 9 pm. This will get earlier as they get older, but this is just to maintain consistency.
- A quiet lullaby can help them drift off.
- Ensure the room is dimly lit if you feed them before putting them down.
How to Get a Baby to Sleep Earlier
Newborn babies (0-6 weeks) will have no set bedtime, so if you want to 'put them to bed' earlier, you probably can, because they'll be asleep most of the time anyway.
When your baby is between 6 and 8 weeks old, you'll probably start shifting into a more scheduled routine, which typically means putting your baby to bed between 6:30 pm and 10:00 pm.
Again, there’s room for flexibility here because their circadian rhythm still hasn't fully developed.
You might start a properly structured routine for your little one around the 3-month mark, and bedtime might be between 7:30 pm and 8:00 pm.
As they get older, you can gradually make their bedtime earlier by 10-15 minutes every few nights. This is called bedtime fading.
Example Sleep Routine for a 3-Month-Old Baby
Once your baby reaches 3 months old, you can start to implement a more structured routine based on the one you'd use between the 6-8 month mark.
So you can understand the full picture, we've created an example sleep routine for your baby over a 24-hour period, including bedtime.
Please bear in mind that every baby is different, and what might be right for your baby might not be right for another, and it'll probably require a bit of trial and error to get something nailed.
7:00 am
This will be the main wake-up from the night before, and likely one of the longest wake windows of the day.
We recommend a feed, some bonding time, and a little daylight exposure if you can.
8:15 am
Put your baby down for their first nap of the day, but don't expect them to sleep for too long. It's very normal at their age to have short naps.
However, it's also okay if they're having a long nap, and you should leave them to wake naturally.
The only exception to leaving your baby to wake naturally is if you think they need a feed or haven't been fed much during the day. It's important that your baby is getting all the nutrients they need.
9:00 am
Your baby will probably wake up around this time, so this calls for another feed and some play time.
10:30 am
Nap two tends to be around this time, and they might sleep for 45 minutes to an hour, but again, every baby is different, so don't be too rigid with the timings.
11:30 am
When your baby wakes up, feed them again, and when they've been winded, try some fun and interactive tummy time.
1:00 pm
This is the third nap of the day (you've more than earned your right to lunch!), and they'll probably sleep for an hour to an hour and a half.
2:30 pm
Once your baby is awake, there will be more feeding and interactive playing. Are you starting to get the gist of this now?
Oh, and do remember that you can take your baby out during this time. They don't have to be in the house all day, and they can nap in their pushchairs or car seats as long as it’s not for an extended period.
4:00 pm
Nap four at four. This is likely the last nap of the day, and it will last 30-45 minutes.
4:45 pm
Another feed should be prepared on their waking, and now might be a good time to take them on a little walk or have some quiet time at home.
6:15 pm
You can allow your baby to stay awake during this period, or you can give them a bonus cat nap if they've had a particularly busy day or they look sleepy.
6:45 pm
It's time to start the bedtime routine with a feed and a warm bath. A clean nappy and comfy pyjamas are essential, as is a little story or lullaby to get them extra sleepy.
It's all about getting your baby to feel calm so they can drift off for several hours, unlike their naps.
7:30 - 8:00 pm
Between this half an hour should ideally be your baby's bedtime, and you should put them down drowsy, but awake.
This bedtime will depend on your baby's naps throughout the day. If you end up getting them to bed earlier or later, that's fine too.
11:00 pm
Depending on how restless your baby is or how much they were fed during the day, you might wish to try a dream feed.
This is optional but necessary if your baby won't settle or doesn't meet the daily milk requirements.
Overnight
You might have to carry out some night feeds as needed. Again, this will usually be between one and two, depending on how restless the baby is and their milk requirements.
FAQs About Your Baby's Sleep Routine
Baby sleep routines aren't the most straightforward, and this is mainly because there isn't one set method that works for each and every baby – it requires trial and error and probably a lot of sleepless nights.
But when you get your routine down, it's the happiest feeling in the world. Until they move on to their next development stage, and it all changes again!
That said, it is possible to create a calming sleep and bedtime routine for your little one, as long as you have some knowledge.
So, here are some frequently asked questions by parents trying to create the perfect routine for their baby:
How Can I Get My Baby Used to Night & Day?
Until your baby is at least 6 weeks old, they'll have no concept of night and day. However, it's best to get them used to the differences from early on.
For example, open curtains, play games, and don't worry about making noises throughout the day.
Throughout the night, keep the lights dim, keep your voice quiet, and don't play with your baby.
Where Should My Baby Sleep?
For the first 6 months of your baby's life, they are safest when sleeping in the same room as their parents. No matter if they're napping in a Moses basket throughout the day, or in a bedside crib through the night.
They should be on a firm flat surface with no loose bedding or toys, away from windows, on their back, and in a temperature-regulated space.
How Much Sleep Does My Baby Actually Need?
Each baby has their own sleeping and waking pattern, but typically, newborns will sleep for around 18 hours a day, or at least longer than they're awake.
As they get older, this will decrease to around 12-15 hours from their first birthday.
How Can I Cope with Little Sleep?
Newborns and babies, in general, aren't the most forgiving when it comes to your own sleeping needs, and dealing with disturbed night sleeps when you're already sleep deprived can be tough going.
The most important thing to do is try to sleep when the baby does, and use your partner for support if you have one.
Sharing the night feeds is a saving grace, but if you can't do this because you're breastfeeding, ask your partner to get up with the baby after their morning feed, so you can go back to bed.
Why is a Bedtime Routine Important?
A bedtime routine is super important for babies because it will inform their relationships with sleep for the rest of their lives.
From regulating their natural sleep cycle to improving their overall quality of sleep, providing positive associations with sleep, and a feeling of safety and security
It also means that you, as parents, get a better quality of sleep, which is essential in those first years.
Is It Best to Give a Baby a Bath at Night?
Bath time for most parents is part of their baby's bedtime routine to get them relaxed, calm, and clean for the night ahead, but this isn't essential.
Feel free to bathe your baby at a time that's convenient for you. As long as it isn't rushed or interrupted by usual daily occurrences, you can give your baby a bath at any time.
There are plenty of other ways to establish a solid bedtime routine without the need for a bath.
When Should Bedtime Be?
This is different for every baby and for each baby at different stages of life.
While a newborn who's 0-3 weeks old won't have a set 'bedtime', a baby who's 6-8 weeks old might be put to bed between 6:30 pm and 9 pm.
It'll then change at 3 months, when you can bring the baby's bedtime even earlier.
It depends on what works for you as a family, and for the baby, who will likely show signs when they're tired and ready to go to bed.
Conclusion: Helping Your Baby to Sleep With a Solid Bedtime Routine
A sleep routine is one of the best things you can give your baby in the early months, especially since it'll increase your sleep, too.
But as we've mentioned, it doesn't need to be too strict or rigid until they are around 3 months old. Even then, babies can be tricky, and routines won't always go according to plan. It's important not to beat yourself up over a failed attempt at a routine.
As long as you try your best to stick with it for consistency, you are doing a good thing for your little one.
If you need any more help or advice on newborns, babies, and much more, head to our journal, where we have tons of expert information to soothe new parents' minds.
Remember, not every baby is the same, and as long as you have a routine that works for the baby and the rest of the family, it doesn't have to be conventional!
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