“What could she possibly want?” my husband blurted while bolting up from a dead sleep. The “she” was our 4-month-old daughter. And as far as what she wanted, I found myself tempted to say: “Yeah, don’t ask me. We just met.” Of course, I didn’t say that (or at least I don’t think I did), but I did recognize that we needed to figure out a baby bedtime routine that helped her—and us—sleep longer than an hour or two at a time.
A baby bedtime routine plays a crucial role in helping infants sleep by creating a predictable and calming environment. This routine establishes a series of soothing activities and signals that gently tell your baby that it’s time to rest. Try this 4-step baby bedtime routine for better sleep all around.
1. Set the mood.
A research study published in the Sleep Journal showed that babies and toddlers who followed a consistent bedtime routine slept better with fewer and shorter middle-of-the-night wakeups. So, whenever possible, begin setting the mood at the same time each night. This starts to condition her body to know when it’s bedtime and gives her a predictable pattern to follow throughout childhood.
Your baby can’t read a book by herself yet, but she’s already beginning to read the room. Give her all of the context clues she needs to pick up on the fact that it’s bedtime. Start by lowering the lights or taking her into a darkened room. Then put on your favorite lullaby playlist. Soothing music helps you both wind down for the day by reducing your heart rates, breathing rates, and cortisol levels and by releasing endorphins.
2. Get cozy.
At the end of the day, we all feel most comfortable in cozy clothes. It’s why we slip on those yoga pants and oversized hoodies after work or consider them our staple stay-at-home outfit of choice. Your baby might not heave a sigh of relief like you do after a long day, but getting cozy offers her the same relaxing benefits.
As part of your baby bedtime routine, give your child a bath or wash her face and hands with a warm washcloth. Afterward, put her in a clean diaper and gently rub her little fingers, hands, arms, feet, legs, and back. Research published by the University of Warwick shows that infant massage helps babies sleep better and cry less. Afterward, slip her teeny, tiny toes into her favorite fuzzy, footed pajamas.
3. Book a trip to Dreamland.
Children are never too young for books. The types of books you read together will grow as your baby grows. For now, read a sturdy board book or one of those squishy bath-time books as part of your baby bedtime routine. Some of our favorites include Good Night Moon, The Very Hungry Caterpillar, and Counting Kisses.
At this age, your child might prefer to mouth the book, babble in response to something you read, or try to grasp the book away from you. That’s perfectly OK and developmentally on target! All those stories you read together will help your baby learn how to talk and be a memory-making part of his bedtime routine.
4. Fill ‘er up.
You’ve set the mood and gotten your baby all cozy and cuddled up for a story. You’re in the home stretch now. It’s time for his “final” feeding for the night. This doesn’t mean he won’t wake up again to eat, especially during a growth spurt or when he’s teething. However, this feeding does signal the end of the routine and the beginning of a good night’s sleep.
And, hey, Mom. You’re not a drill sergeant (well, unless you actually are, in which case, thank you for your service!). So when you’re following a baby bedtime routine, give yourself space to bend the routine for what works best for your family each night. Your needs and schedule will fluctuate.
As part of your baby bedtime routine, what’s your favorite book to read?
