Introducing a bedtime routine to your newborn can set the foundation for good sleep habits. During the initial three months, babies are still adjusting to life outside the womb, and a structured yet flexible bedtime routine can provide a comforting, predictable environment, providing a sense of safety and security.
Bedtime routines can be quite simple. They don’t need to be long or complicated. The key is trying to follow the same steps in the same order every night.
Why bedtime routine is important
Evidence shows that babies and children with a consistent bedtime routine:
Experience fewer night wakings.
Fall asleep more quickly.
Exhibit more consistent sleep patterns.
It also fosters loving reassurance surrounding sleep and can nurture a secure attachment.
Here are some simple steps and examples to help create a soothing bedtime routine. You can pick a few of the examples below, and you can even have a slight variation from day to day if the last few activities remain the same:
Setting a Consistent Bedtime: Choose a bedtime that suits your family’s schedule. Most babies above 4 months naturally wind down between 7:00-8:00 pm. Some babies may require an earlier bedtime. Regarding newborns, some may fare better with a later bedtime, closer to 9 pm. The 7:00-8:00 pm timeframe is usually the sweet spot for most babies. This period is often when they fall asleep easily and stay asleep longer. Consistency helps your baby recognize it's time to wind down.
Feeding: Offer a filling feed to your baby.
Warm Bath: A warm bath can be relaxing for babies. If your baby enjoys it, include it in the bedtime routine.
Massage or Gentle Stretches: Softly massaging your baby or doing gentle stretches can soothe them. It's a great way to bond and ease any physical discomfort like gas or constipation.
Diaper Change and Dressing in Sleepwear: Change your baby into a fresh diaper and dress them in comfortable sleepwear suitable for the room temperature. Check out the guides: Safe sleep: room temperature and sleepwear, and Safe Sleep for newborns.
Quiet Time: Dim the lights and spend some quiet time together. This could involve softly singing lullabies, playing gentle music, or reading a book aloud, even if they don’t understand the words yet.
Swaddling: Swaddle your baby snugly but with enough room at the hips to move. Swaddling can recreate a womb-like feeling, providing comfort and security.
Use White Noise: White noise machines can create a calming environment and drown out household or street noise. Check out
Offering a Pacifier: If your baby takes a pacifier, offer it to them as a soothing tool.
Laying Down Awake but Drowsy: Aim to put your baby down in their crib while drowsy but not fully asleep to encourage independent sleep skills.
Reassurance without Overstimulation: If your baby fusses, reassure them with a calm voice or gentle pat. Try to avoid picking them up or stimulating them too much.
Remember, every baby is different, and what works well for one baby might not work for another. It’s all about finding what suits your baby best and being willing to adapt as needed. Over time, your baby will become accustomed to the bedtime routine, and it will signal to them that it's time to wind down and go to sleep, laying the groundwork for better sleep as they grow.
Feel free to contact us anytime at hello@mellow.ie - we're here to help! 💕