How to Create a Bedtime Routine: Benefits and Expert Tips
Bedtime Routines - Why They Work and How to Build One That Sticks
Why a Bedtime Routine Matters
Sleep is one of the most talked about topics when it comes to babies. However, the importance of a bedtime routine is often overlooked, despite it being a simple and effective step towards a more restful night.
Implementing a bedtime routine into a child's day is hugely beneficial for their development, and nicely cues that sleeptime is coming. Children thrive off knowing what comes next, so giving them the structure of a routine helps them feel safe and secure in the time leading up to nighttime sleep. Many families dread bedtime, but a consistent routine can significantly reduce bedtime battles and become an enjoyable part of the day.
What to Include in a Bedtime Routine
Every family's routine will differ, but incorporating calm, low-stimulation steps - such as a feed, a bath, a massage, or a lullaby or story - are all excellent options. For some, bathtime can be overstimulating, so moving this earlier in the day or every other day may work better. The routine will naturally adapt as your child and family grows, but keeping it simple is key.
Example Routine: 10 Weeks
Warm wipe down with cotton wool
Gentle massage in bedroom with dimmed lights
Put on fresh sleep suit
Short story
Full feed with lights dimmed, burp baby (this step could also be done last, especially for newborns)
Switch on white noise if using
Put baby into sleepsack and turn off the lights
Cuddle and sleep phrase "night night"
Place baby in sleep space
Example Routine: 9 Months
Milk feed
Calm warm bath
Fresh sleep suit in baby's room
Top-up feed if necessary
Short story
Dim lights and turn on white noise
Put baby in sleep sack
Cuddle and sleep phrase "sleeptime now"
Place baby in sleep space awake
Bedtime Story
I like to recommend including a story, regardless of age. Whilst a bedtime story is great for toddlers, it's a perfect step to include even for newborns. Not only does reading develop a child's language and communication, it's a great way to involve the other parent. Storytime also works well if you have more than one child as it can be done collectively. Be mindful of the story content, avoiding topics such as monsters, as these fears are very real for toddlers and can heighten anxieties going into bedtime. There are many books focusing on the importance of sleep and staying in bed, which can be good options.
Should you Consider a Split Feed?
For babies who are still taking milk before bed, a split feed could be a consideration whereby the majority of the feed happens earlier in the routine, with a top up feed added after bathtime or a massage for example. This gives more time for the milk to digest - helpful for babies prone to reflux - and is particularly useful if your baby is falling asleep on the bottle or breast, as it allows them to take in a bigger feed whilst they are awake.
The Power of a Sleep Phrase
Ending the routine with a consistent sleep phrase, such as "night night" or "sleep time now", provides a simple verbal cue that your baby will gradually learn to associate with sleep.
How Long Should a Bedtime Routine Last?
One of the questions I often get asked is how long a routine should last. This comes down to personal preference, however as a guide, 30-40 minutes can work well. For families who want to extend or shorten this to work around family life, that's also fine. On weekends the routine might be slightly longer, versus a weekday after a long day at nursery or daycare. Try to include the same steps, just a shorter or longer version, so your child knows what to expect.
Ultimately, establishing a bedtime routine from birth helps lay the foundation for healthy sleep habits as your baby grows. Keeping it simple, consistent, and centred around calm, low-key activities creates a reassuring and reliable transition into sleep.