Bedtime routines for babies

Introducing a bedtime routine when your baby is about three months old can help them learn to sleep better. But even newborns can benefit from a settling routine to establish good sleep habits from the start.

When can I start a bedtime routine with my baby?

From the time your baby is a newborn, you can introduce a settling routine. Soothing and consistent responses from you will help your baby to begin to develop good sleep habits. Learning to self settle is a skill which many babies need to practice. Be patient and nurturing as your baby learns new ways to settle. By the time your baby is around three months old you can introduce a more organised bedtime routine in the evening (Karitane nd 2018). Keep it fairly short to begin with; around 20 to 30 minutes will do.

A simple and consistent routine will help your baby to learn that bedtime is on its way. It’s also a lovely way for you and your partner to have some gentle bonding time with your baby.

Aim to introduce a regular time for the routine to start and stick to it as much as you can. A consistent bedtime routine will help your baby settle to sleep quicker, and sleep for longer (Mindell and Williamson 2018).

Will a bedtime routine help my baby to sleep?

A regular, soothing bedtime routine can help your baby to:

• sleep well
• improve their language and cognitive skills
• build a strong emotional bond with you and your partner
• regulate their moods and emotions
  (Mindell and Williamson 2018)

Decide what time you would like your baby to go to bed in the evening and start the routine about 30 minutes to an hour before that (Mindell and Williamson 2018). Babies benefit from following their parents cues that it’s sleep time. With practice, they learn to relax and be calm. The more relaxed your baby is, the more likely they will settle quickly(Mindell and Williamson 2018).

Your bedtime routine could include:

• playing a quiet, calming game
• giving your baby a bath
• changing them into pyjamas
• reading a bedtime story
• singing a lullaby or reciting a rhyme
• giving a gentle massage
• kissing and telling them they’re loved

Include whatever’s right for you and your baby. Focus on giving calming messages and reassurance.

You can start your baby’s bedtime routine in any part of the house, though make sure you end it in the room where your baby sleeps. Linking your settling responses with where your baby will settle will help them to learn that it’s sleep time (Fisher 2019).

Focus on winding down activities for about half an hour before bedtime. Have some quiet, calm playtime (AAP 2018). This should not involve any screen time (Department of Health 2021). If you have older children, encourage them to play quietly. That way you're not removing your baby from lots of stimulation and separating them from all the fun.

Ideally, settling into their cot will become a pleasurable process for your baby. Time, attention, reassurance and plenty of cuddles will help your baby to feel safe. When you place your baby into their cot, tell them gently "it’s sleep time," and pat and soothe them until they’re calm. Try not to always help your baby to fall asleep. If they become upset when you leave the room, remind them you’ll be back. Check on them again in a few minutes (AAP 2018).

Try to stay calm and mindful as your baby adapts to any new bedtime routine. They may pick up on how you’re feeling. If your baby senses that you’re worried or stressed, it may affect their ability to self soothe and settle (De Stasio 2020).

What can I try as part of my baby’s bedtime routine?

Letting off steam
Sometimes babies protest when they are placed into their cot. This is generally in response to wanting to feel physically close and comforted by a parent. Before settling, play a quiet game with your baby so they use up excess energy. Follow this with calm interaction, like a relaxing bath, and massage. Include a bedtime story as part of your baby’s settling routine.

Bath time
A warm bath and your undivided attention may help relax your baby before bedtime. But not all babies like being bathed and some protest loudly when they’re undressed. If your baby doesn't like their bath or gets overexcited at bath time, don’t feel you have to include one in their bedtime routine. Instead, try a gentle massage, have a quiet cuddle or read a story. They can always have a bath at another time. When you're baby is older you could try reintroducing a bath at bedtime.

If you don’t have the chance to bath your baby, wash their face and hands so they feel clean and change their nappy. As soon as your baby has teeth, it's important to start teeth brushing, so they get used to it and also, to reduce the risk of tooth decay (HealthDirect 2019).

Have a chat
Bedtime could be a great opportunity to spend time talking to your baby. If you're not sure what to say, start by chatting about what you’ve both done that day. Hearing your voice will help to soothe and calm your baby.

Give a massage
A calming, relaxing massage may help relax your baby. Make sure the room is warm and cosy and ask your baby’s permission before you start. Try to be calm and relaxed yourself. Check out our video on how to give your baby a calming massage.

Say goodnight to everyone
Many babies enjoy the ritual of being carried around before bed to say goodnight to family members, pets, favourite toys and other objects. Aim to keep this time simple and quiet. Overtired babies easily become over-stimulated and can be more challenging to settle. Keep the lights dimmed and low, as this will be a cue for your baby that everyone is winding down for the night.

Read a bedtime story
It’s never too early to read to your baby. Linking printed words with meaning and snuggling down for a story with you can become an important part of your settling routine. Reading aloud will also help your baby to learn new words, interpret pictures and build on their developing language skills (Weisleder and Fernald 2013)..

Sing a song
Singing a lullaby is a time-honoured way to help babies drift off to sleep. Hearing your voice and a soft, soothing melody will help them to calm. Our lullaby lyrics offer a refresher course if you’ve forgotten the words to your favourite ones.

Play music
Create a playlist of lullabies, classical music or other children's favourites to play while you settle your baby to sleep. Leave it on when you leave the room, to help ease them transition from being awake to falling asleep. Some babies love background noise when they’re settling. And again, this becomes a cue telling them it’s sleep time.


Watch our video for more tips on creating a mighty bedtime routine.