Setting A Bedtime Routine for A Baby

Clinically reviewed by Lorelei Fray, MSN, RNC-MNN

Importance of a Consistent Baby Bedtime Routine

Sleep deprivation is common for parents of babies, but it’s best to avoid it if you can. Getting adequate sleep benefits your health in many ways, including giving you the energy to care for your little one. The good news is that you can take steps to help your baby sleep better so you can sleep better! This article highlights the importance of having a consistent baby bedtime routine, noting the best bedtime for newborns and other helpful tips for parents and caregivers.

What Age Should I Put My Baby on a Sleep Schedule?

Newborns have no sense of day or night, so trying to start a bedtime routine the day you come home from the hospital probably won’t be effective and will likely stress you out. Instead, simply focus on meeting your baby’s needs and your own in the first few weeks.

Many parents find 6 to 8 weeks of age a good time to start working on an infant’s bedtime routine. Even then, progress can be slow, and infants can easily fall back into having no routine, so it’s a good idea to set your expectations accordingly and take wins (and restful nights) when you can get them.

How to Create a Relaxing Newborn Bedtime Routine

Like everyone, babies fall asleep best when they’re calm and relaxed. You can help them get into that state by doing the following:

Choosing the Right Bedtime for Babies

Babies tend to develop rhythms in their periods of wakefulness and sleep. To choose your baby’s bedtime, pay attention to when they tend to have their longest stretch of sleep during the night and time your wind-down routine to start 30 to 45 minutes prior.

Essential Elements of a Baby Bedtime Routine

Consistency is essential when establishing a newborn bedtime routine. Doing the same things every night at approximately the same time helps your baby learn that nighttime is for sleeping.

Putting your baby down with food in their belly and following a soothing bath is also helpful. With their essential needs met, they’re much more likely to drift off easily.

Tips for Creating a Calming Atmosphere

To help your baby relax and get sleepy, do the following:

• Have them sleep in the same place every night.
• Keep their sleeping area relatively dark, cool (but not too cold), and reasonably quiet. (Note: Absolute silence in your home isn’t necessary, and soft “white noise” can actually be helpful. Just avoid loud noises that can startle and wake a baby.)
• Provide a gentle massage before bedtime, as research suggests that may stimulate the production of melatonin, a hormone that helps regulate sleep.
• Talk or read to your baby as they find the sound of your voice comforting.
• Try to put your baby down when they’re drowsy but not sleeping so they learn to fall asleep on their own.

Troubleshooting Common Newborn Sleep Issues

It’s bedtime for your newborn, who has been going down well, but lately, they seem to have no interest in sleeping. That’s not uncommon. Many parents have initial success with sleep training and a bedtime routine but experience this frustrating setback.

Correcting the problems starts with maintaining the routine you’ve established. You should also ensure that you expose them to daylight in the morning and afternoon, as that exposure helps set their internal clock.

In addition, many parents find it helpful to include their babies in everyday activities. The sights and sounds they experience help them differentiate daytime and nighttime. Minimizing a baby’s exposure to artificial light in the hours before bedtime is also crucial — especially blue light from screens and other sources.

If you feed your baby during nighttime awakenings, try delaying the start of feeding by doing things like changing their diaper. This helps them break the connection between waking and eating.

Learn More About Creating a Consistent Bedtime Routine for Babies

Identifying the best bedtime for infants and establishing an effective routine can take some experimentation, but you’ll get there!

By creating a calm, relaxing environment and following a consistent bedtime process, you’ll reach the point where your baby is sleeping soundly through the night, and you are, too.

If you have questions or concerns about your baby’s sleep patterns, don’t hesitate to contact your Baptist Health pediatrician. If you don’t have a doctor, you can find one in our online provider directory.

Next Steps and Useful Resources:

Learn More About Mother and Baby Care at Baptist Health
Taking Care of Your Newborn
Safe Sleep Tips Every New Parent Should Know
Children's Sleep