blog \ How to set a bedtime routine for infants

Setting a bedtime routine for your baby makes the whole family happy! It helps your little one so they get better sleep quality and a longer sleep. A consistent bedtime routine makes bedtime less stressful for both parents and babies.

For newborns, a bedtime routine can be as simple as changing their diaper, swaddling them, and feeding them before putting them to bed. As babies grow older, you might do things like reading a bedtime story, singing a lullaby, or giving a bath. I’m not much of a singer so bathtime works for me!

The key is consistency - creating a predictable and soothing environment will help baby relax and prepare for sleep. This can include dimming the lights, playing calming music, and avoiding stimulating activities before bedtime.

Every baby is different - my wee one would wake every three or so hours during the night for a feed or cuddle till the age of 1 and a half whereas I know others who sleep all the way through. Lucky!

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Your Baby’s Sleep Patterns

Your baby’s sleep pattern will differ depending on their age. Here are guidelines I found useful:

Newborns: Newborn babies sleep for around 16-17 hours a day, but they wake up frequently for feeding and changing. They don’t have a set sleep pattern, and it can take several weeks for them to develop one.
3-6 months: By three months, babies start to develop a more regular sleep pattern. They may sleep for longer periods at night and take shorter naps during the day. However, they still wake up frequently for feeding.
6-12 months: By six months, most babies are capable of sleeping through the night. They may still wake up occasionally, but they can usually go back to sleep on their own. My little one at this age usually took two naps during the day.
1-2 years: Toddlers need around 11-14 hours of sleep a day, including a nap during the day. They may start to resist bedtime or wake up during the night due to separation anxiety or nightmares.

Creating a Relaxing Environment

In the leadup to bedtime make sure to create a space that is calming, relaxing, and conducive to sleep. I think these suggestions apply to everyone, not just babies!

Keep the Bedroom Dark

Babies are more likely to fall asleep and stay asleep in a dark room. Use blackout curtains or blinds to keep the room as dark as possible. Ill admit Ive never used a nightlight though Ive heard others recommend them.

Use White Noise

White noise can be soothing. My worry was that we’d be dependent on it for baby sleep which would be tough if trying to sleep when out and about. If youre trying whitenoise it could be as simple as a fan or airfilter running nearby.

Make Sure the Temperature is Just Right

Babies sleep best in a room that is neither too hot nor too cold. Aim for a temperature between 16-20°C .

Establishing a Bedtime Routine

I think establishing a consistent bedtime routine has been the most useful activity Ive consciously done for easier bedtimes. The predictable routine helps set expectations with my toddler.

Choose a consistent bedtime

Its never going to be perfect, if little ones not well and ends up sleeping more he might go to bed early. If you get caught up after work activities it might be a bit later.

Create a calming bedtime routine

We have a consistent routine of dinner time, a warm bath then bedtime. Its consistently these three in order and (most of the time) it works really well.

My toddler is going through a patch of requesting ‘no bathtime’ but on the whole the routine has worked really well for a consistent calm bedtime.

Ive heard others suggest a bedtime story but find I end up being asked ‘just one more’ - might be different for you!

Limit stimulation before bedtime

Avoid stimulating activities like playing with toys or watching TV right before bedtime. Instead, opt for quiet activities like reading a book or listening to soft music.

Be patient and consistent

Establishing a bedtime routine takes time and patience. Stick to your routine as much as possible, even on weekends or when travelling. Consistency is key when it comes to helping your baby go to bed