Bedtime Routines for Better Sleep in Babies and Children

If you're facing battles at bedtime it can be hard to summon the energy or inner calm required to stick to a bedtime routine every night. However, establishing a consistent bedtime routine can really help supporting your child's sleep. Read on to find out why, and how to create the perfect bedtime routine for your family.

Why is a bedtime routine important?

Research shows that a consistent bedtime routine helps babies and children sleep longer, wake up less during the night, and feel happier in the morning. For parents and caregivers a well-structured routine can lead to less interrupted sleep, making everyone’s nights more restful.

A regular bedtime routine helps root a child’s circadian rhythm which in turn supports shorter sleep onset latency (the time it takes to fall asleep). It’s also a great way to create a positive association with sleep which is a great foundation for building healthy long-term sleep habits.

A bedtime routine can also make it easier for partners, grandparents, babysitters and other caregivers to help with bed and nap times as anyone can follow the steps you lay out.

What is a bedtime routine?

A bedtime routine is a sequence of calming activities performed before sleep to help your child unwind and prepare for bed. These rituals signal to your child that it's time to sleep and guide them into their sleep environment. Consistency is key, it lets the routine become predictable so your little one knows what to expect, the more consistent you can be the easier it becomes.

Include activities that you and your baby will enjoy doing together, such as massage, reading or singing a lullaby. This dedicated time allows for connection between you and your child, promoting a sense of security which in turn can support improved sleep.

Creating the perfect bedtime routine

Each family's bedtime routine will look different but the key is to make sure it's enjoyable and predictable for you and your child. The routine should be something you all look forward to. We also need to make sure they're comfortable so basic hygiene tasks like a nappy change and putting on appropriate sleepwear should also be ticked off. Aim for a routine that isn't so short it feels rushed or so long it’s likely to get derailed and end up with everyone being over tired and grumpy.

Example bedtime routine for babies and toddlers

1. Bath

2. Clean nappy and PJs on

3. Milk feed/clean teeth as required

4. Story

5. Lullaby and cuddles

6. Into sleep space and lights off

Example nap time routine

1. Clean nappy

2. Story

3. Lullaby and cuddles

4. Into sleep space

When to start a bedtime routine

It's never too early to introduce a bedtime routine, even if your baby is a newborn. While very young infants might not have a clear distinction between day and night you can introduce calming activities to highlight the transition for them. When they’re very little maybe just a bath, clean clothes ready for the night and then spending the rest of the evening in a calmer, quieter environment with dim lighting. As they get older perhaps joining an older sibling's bedtime routine. As your child grows you can build on this foundation to introduce the right routine for them. This can also help new parents feel a little more in control of their evenings even when the night might feel like an unknown entity.

What time should bedtime be?

There isn't a one-size-fits-all bedtime, but several factors can help you determine the best time for your child. Consider your family's cultural norms, your child's age and the timing of their naps. Also take into account parent/caregivers working patterns, family mealtimes and childcare arrangements. For example, if your child needs to wake early for childcare a 7pm bedtime might be ideal, conversely, if one parent works late but the child doesn't need to wake early, a later bedtime to facilitate some family time in the evenings might be more suitable for that family.

Bedtime and nap time routines

The steps you follow for nap time should be a shortened version of the bedtime routine. Consistent routines during both nap time and bedtime help cue your child’s body to prepare for sleep.

Top Tips for a Successful Bedtime Routine:

• Keep it simple: choose activities you and your child enjoy. If something feels stressful or rushed, leave it out.

• Ideal timing: aim for around 30 minutes, this is generally long enough to wind down but not so long that you might get derailed

• Create a calm environment: use dim lighting and avoid stimulating activities in the run up to bedtime

• Consistency is key: the more consistent the routine, the more effective it's likely to be

• Follow safe sleep guidelines: always prioritise safety, you can learn more here

need help creating the perfect bedtime routine?

If you're struggling to establish a bedtime routine that works for your family, need guidance on spacing naps or juggling the bedtime needs of siblings, you can contact us here or check out our personalised packages to help optimise your baby's sleep.

References

Callahan PhD, A., (2021). The Science of Mom: a research-based guid to your baby’s first year. Johns Hopkins University Press

Hookway, L. (2020). Let’s talk about your new family’s sleep. Pinter and Martin

(Mindell, 2015) 

Mindell PhD, J. A. (2005), Sleeping through the night how infants, toddlers and their parents can get a good night’s sleep. HarperCollins.

Mindell, J. A., Telofski, L. S., Wiegand, B., & Kurtz, E. S. (2009). A nightly bedtime routine: impact on sleep in young children and maternal mood. Sleep, 32(5), 599-606.

Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. (2015). Bedtime routines for young children: a dose-dependent association with sleep outcomes. Sleep, 38(5), 717-722.

Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep medicine reviews, 40, 93-108.