Creating a Bedtime Routine

[michael06]

You’ve probably heard that bedtime routines are an important piece of your baby’s nighttime sleep. Wondering why they’re important, when to start, and what to include? Let’s talk about it.
Why are bedtime routines so important?

Babies thrive on predictability and routine. Their little worlds are full of action and stimulation, but providing a consistent routine offers safety and security.

Did you know that by 8 weeks of age, your baby can recognize a bedtime routine? It’s true! He begins to learn that the series of events you do prior to bedtime means sleep is coming. Start tonight!

Don’t worry! Your bedtime routine does NOT have to be complicated. The most important thing about a bedtime routine is that you do the same things in the same order each night. That doesn’t mean you have to read the exact SAME book, but you can! That doesn’t mean you have to give a bath EVERY night, but you can!
When should bedtime be?

First, we want to make sure that your baby has good awake time before bed. An overtired baby at bedtime can cause huge bedtime battles. Likewise, not being tired enough can make falling asleep difficult. If you need help finding the right wake windows for your baby, this can help.

You’ll also want to pay attention to the time on the clock. Most babies (older than 4 months) come to a natural lull between 7-8:00pm. This time is typically when little ones fall asleep the easiest and stay asleep the longest. Now, some babies may need earlier, and some newborns may do better with later bedtimes, but 7-8:00pm is often that sweet spot.

So how do you achieve that “sweet spot” bedtime and still maintain your baby’s necessary wake window? Use this to help!

Bedtime doesn’t have to be at exactly the same time each night. A bedtime “range” of about 30-60 minutes is ideal. For example: 7-8pm or 7:15-7:45pm. (This allows for flexibility based on when the last nap ended!)
What does a bedtime routine look like?

It can be this simple:

bath
diaper
pajamas
feeding
sleep-sack/swaddle
bed

It can look like this:

feeding
diaper
pajamas
goodnight book
bed

Here’s another one:

diaper
feeding
song
sound machine
swaddle/sleep-sack
bed

What about bath time?

I love a bath as part of the bedtime routine! Science actually supports that a bath before bed can help promote sleep! Here’s why: During a warm bath, blood comes to the surface of the skin. This is called vasodilation. When we get out of the tub, blood vessels are still open, so our body temperature drops a bit. This slight drop in core body temp promotes sleep for us and our babies! A bath at the end of the day (followed by a bedtime routine) helps cue a baby’s brain that bedtime is near. This can be an excellent way to prepare babies for night sleep.

But does that mean I need to give a bath EVERY night? You can, but you don’t have to. Some families enjoy bath time every night, and for other families, this just doesn’t work best. It’s up to you! Taking the bath out of the sequence won’t ruin your bedtime routine. It’s the consistency after the bath that helps!

This is what a bedtime routine could look like on bath night:

bath
lotion
pajamas
feeding
sleep sack/swaddle
rocking
prayers
bed

On non-bath nights the routine might be:

wipe baby’s face
lotion
pajamas
feeding
sleep sack/swaddle
rocking
prayers
bed

Should a feeding be part of your bedtime routine?

Yes! A good feeding before bed is an important part of getting in those much-needed daytime calories.

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