The Power of a Bedtime Routine for Your Baby
Simple rhythms that lead to better sleep - for both of you
In the early weeks with a newborn, life tends to move to a rhythm all on its own. Feeds, naps, cuddles, and nappy changes often blur into one another, and any sense of routine can feel a little out of reach. That’s completely normal!
As your baby grows, you’ll notice more predictable patterns beginning to emerge. This is the perfect time to gently introduce a bedtime routine – a simple series of calming steps that helps your baby unwind and gives you both a peaceful finish to the day.
Why bedtime routines matter
Babies thrive on repetition. A consistent series of calming activities each evening helps regulate their body clock, encourages longer stretches of sleep, and creates a comforting rhythm to the day. Routines don’t just benefit sleep - they also nurture connection, ease overstimulation, and make bedtime feel less like a battle and more like a shared moment of calm.
These rituals will evolve as your baby grows, but the sense of structure and predictability will continue to support their development well into childhood.
When to begin
You can begin easing into a bedtime routine from around six to eight weeks old - once your baby begins to show more consistent sleep and feeding patterns. This is also when they start to recognise daily cues, making it the perfect time to introduce a gentle ritual that helps them wind down.
How to get started
There’s no “perfect” routine - what works for one family might not suit another. The key is consistency, calmness, and keeping things relatively short (20 to 30 minutes is ideal). Try to carry out most of the routine in your baby’s room so they start to associate the space with sleep.
Here’s a sample rhythm to get you started:
- Bath - A warm bath helps wash away the day and begins the wind-down process. This can also be a fun and playful moment, especially if older siblings are involved.
- Massage - After bath time, a quick massage with something like Scullys Baby Massage Oil can help your baby get ready for rest. This is a wonderful way to connect with your baby through touch, as well as being very relaxing for both of you.
- Sleepwear - Soft, breathable pyjamas or a sleeping gown signal that bedtime is near. You might like to use Merino to help regulate temperature throughout the night. We have a gorgeous range of safe and cosy sleepwear available here.
- Feeding - Try offering the final feed early in the routine rather than just before sleep. This can help reduce reliance on feeding to fall asleep.
- Story or song - A simple board book, soft lullaby, or even humming a tune gives your baby a consistent cue that bedtime is here. It also builds language skills and creates special bonding moments.
- Cuddles - A warm snuggle and quiet kiss goodnight helps your baby feel safe, even if you’ll likely see them again overnight.
Watch for sleepy cues
Rather than watching the clock, keep an eye on your baby. Rubbing eyes, zoning out, yawning, or fussing can all signal tiredness. Aim to start the bedtime routine before they become overtired. For most babies, somewhere between 6:30 and 7:30 pm works well, and this timing can continue into the early school years.
Keep the environment sleep-friendly
A dark, quiet space tells your baby’s brain that it’s time to sleep. Avoid bright lights, noisy toys, or too much stimulation. Night lights can be helpful for feeding and changes, but aren’t necessary for sleep - babies aren’t born afraid of the dark. You could add a soft and practical sleep sound machine, like a Yogasleep Nod to make night-time care easier with it's built in night light.
Put baby to bed drowsy, not asleep
As you get to know your baby’s cues, try placing them into bed when they’re sleepy but still awake. This helps them learn to settle themselves, which can make overnight waking easier to manage. It also reduces the shock of waking up in a different spot from where they fell asleep.
Be consistent - but stay flexible
Consistency is key, but so is flexibility. There’ll be times when travel, illness, or overtired evenings throw things off. The idea is to have a calming, repeatable routine you can come back to, wherever you are. If more than one caregiver can do bedtime, that helps too - it builds flexibility and avoids babies becoming dependent on one specific parent for settling.
Small rituals with lasting benefits
Your baby’s routine doesn’t need to be perfect, and it will change over time. But these small, daily rhythms bring more than just sleep - they offer connection, confidence, and a peaceful way to end the day together.
One day, your baby will be reading their own book at bedtime. But your cuddle and goodnight kiss? That will still matter, even if you have to sneak it in after lights out ❤️
