There are so many positive reasons to establish a bedtime routine for your baby or child. A calm, relaxing and consistent routine at the end of each day helps them wind down in preparation for sleep. It also helps you and your little one know what’s happening next so neither of you feels overwhelmed when you’re already tired come bedtime. And, my favourite part of all, it gives you the chance to dedicate a few moments every day to connect and bond with each other.

Your baby or child’s bedtime routine doesn’t have to be long and drawn out – in fact, it’s best to keep it short and sweet to allow them enough time to unwind without making them overtired. I recommend starting from day one so it quickly becomes a normal part of your day.

So what does an effective bedtime routine look like? There are so many variations, but this is what works beautifully for many of our Sleep by Steph families.

First, start helping your little one to wind down by giving them a warm, calming bath or shower. If you don’t bathe your little one every night, that’s OK – you don’t need to start. A gentle massage in their room is also a beautiful way to connect and help them relax into this part of their day. This part of the routine also helps to signal to them that it will soon be bedtime. 

Next, if you’ve given them a bath or shower, take them out, wrap them in a towel and head straight to their room. If you can, warm the towel first to help them feel nice and cozy when they get out. When they’re nice and dry, dress them in their pyjamas, but leave their swaddle or sleep suit off until later. Their room should be quiet and dimly lit so they don’t get overstimulated. It’s best to avoid taking them into any brightly lit spaces and letting them play or watch TV for the same reason. Many families like to snuggle up and read together at bedtime, but do bear in mind that books can be stimulating too, and your little one may find it harder to wind down after reading with you. If that’s the case, dedicate a different time of day to reading with them instead – maybe in the morning or sometime in the afternoon.

When your little one is dressed, it’s time to give them a feed. You want to make sure they have a full belly ahead of their long stretch of overnight sleep. Remember to burp them so they’re as comfortable as possible after this feed. If they fall asleep during the feed, wake them gently, so they have enough to drink to keep them going until the next one, and so they are awake when it’s time to put them down in their safe sleep space. I know a lot of parents who like to feed their babies to sleep, and if that’s what works for you, that’s OK. Just be mindful that it does create a sleep association that may make life difficult both now, when they wake between sleep cycles, and down the track when they’re older and ready to stop feeding before bed.    

After your little one has had a full feed and you’ve burped them, it’s time to get them into their swaddle or sleep suit. By always doing this after their feed, you’re signalling to them that now it’s time to sleep.

The final step in the routine is to put them down in their safe sleep space so they can drift off independently. Give them a big cuddle, then whisper some sleep words as you gently put them down in their bassinet or cot. Words like “goodnight, my darling” or “it’s time for nigh’ nigh’s” said in a hushed voice will become a beautiful, positive sleep association for them as they grow.

Now, please note this routine is more targeted to a baby or young toddler who is feeding at bedtime and going down to sleep in a bassinet or cot. If you have an older toddler or child, tweak the bedtime routine slightly as needed but not too much. The longer and more complicated the bedtime routine becomes (“I need 10 books, 4 songs, more water because I’m thirsty” – sound familiar haha), the more overtired everyone gets and the harder it can be for everyone to switch off.

The information in this Blog Article relates to healthy babies and children with no undiagnosed, untreated medical issues or concerns. If you have any concerns about the health of the baby or child in your care, please see their GP or paediatrician.

For more sensible, straightforward, safe advice and resources on getting your family the sleep you all deserve, explore my website – sleepbysteph.com.au