Bedtime Routine 101: A Step-by-Step Guide for Calm Evenings
Bedtime with little ones can often feel like running a marathon... in the dark... while carrying a load of laundry. But trust me—a predictable bedtime routine can make evenings calmer for both you and your baby. And no, it doesn’t have to be complicated! Let’s break down a simple, step-by-step bedtime routine that actually works.
Why a Bedtime Routine Matters
Babies thrive on predictability. A consistent bedtime routine helps signal to your baby that sleep is coming, making it easier for them to settle. Plus, it gives you a bit of calm in the chaos of parenting (because we all deserve that!).
Step 1: First Feed
If your baby is still having milk feeds, start the bedtime routine with a feed. This helps calm them down and ensures they aren’t going to bed hungry.
Step 2: Wind Down Time
After the feed, spend 20-30 minutes winding down. Dim the lights, turn off loud toys, and avoid screens. This helps your baby’s brain shift into “sleep mode.”
(Pro tip: A warm bath, some cuddles, or quiet play can be great wind-down activities.)
Step 3: Bath (If It Works for You)
Bath time can be a lovely way to relax your baby before bed—but it’s not a must-do every night. If your baby finds baths overstimulating, skip this step and keep it for mornings or alternate nights.
Step 4: Cosy PJs and Nappy Change
Get your baby into comfy pjs and a fresh nappy. A sleeping bag or swaddle (if they’re under 3-4 months) helps keep them snug without loose blankets.
(Quick tip: Check the room temperature and choose a tog rating for your baby’s sleepwear accordingly—16-20°C is the ideal room temp.)
Step 5: Top-Up Feed
Offer a final top-up feed just before the bedtime story. This ensures your baby is full and ready for a good stretch of sleep.
(Offering the feed early also helps create separation between feeding and sleeping if that’s something you’re aiming for—but if feeding to sleep works for you, that’s okay too!)
Step 6: Short Story, Song, or Quiet Time
A quick bedtime story, lullaby, or gentle back rub can be the perfect final step before placing your baby down.
Step 7: Into the Cot Fully Awake
Place your baby into their sleep space fully awake to help them learn how to settle themselves. This can take time, but consistency helps build strong, independent sleep habits.
(Reminder: Safe sleep means a clear cot, baby on their back, and a firm, flat mattress.)
(And if you’re rocking, feeding, or using any other method to help your baby drift off before transferring them into the cot awake—if it’s working for you, that’s absolutely fine! There’s no one-size-fits-all when it comes to sleep.)
Bonus Tips for a Smooth Bedtime:
Same time, every night: Try to aim for a consistent bedtime—within 30 minutes each night.
Create a sleep-friendly environment: Blackout blinds, white noise, and a comfy sleeping bag can work wonders.
Keep calm (even when bedtime feels chaotic): Your baby picks up on your energy, so the calmer you are, the calmer they’ll feel (even if you’re faking it).
Final Thoughts
A bedtime routine doesn’t have to be fancy—it just needs to be consistent. Whether it’s a quick feed, a cuddle, and a song, or a full bath and book combo, the goal is to help your baby wind down and sleep well. And remember—if bedtime still feels tricky, you’re not alone. I’m here to help when you need it!
