By Sr Teresa Hayward (RN, RM, Lactation consultant, Infant & Paediatric Nutritionist, Baby Sleep Consultant)
Creating a baby bedtime routine is key to better sleep—for baby and for you. Here’s what to know.
It’s no secret that young children need a lot of sleep to support their development and sleep. Getting enough sleep helps children to build a healthier immune system and improve their behaviour, memory and mental health. One of the best things that a parent can do to help their baby, is to establish a bedtime routine from early on.
The reason that we recommend bedtime routines is because they offer a sense of stability from a very young age. Babies like routine, and like to know what is happening next, as it makes them feel secure.
The importance of baby bedtime routines
Baby bedtime routine have numerous benefits, but first and foremost, they offer your baby a sense of security. Consistency is important because babies and toddlers thrive on structure. When they have the same routine over and over, they know what is expected of them, and their bodies naturally start to power down for sleep around the same time every day.
A quiet, wind down period helps them to transition form active awake times to restful sleep periods. Without this transition it can be difficult for babies and young children to settle their minds and bodies and become prepared for sleep. It has been proven that a consistent bedtime routine will help babies fall asleep faster, sleep for longer and get better quality of sleep. They are also a great way to promote family bonding, as they allow baby uninterrupted time with their parents every night
When to start a bedtime routine with baby
Even though it may not be the first thing on your mind in the first few days, but it is recommended to start a bedtime routine with baby as soon as possible. In the first six weeks however it does not need to be rigid. You just need to be following a series of steps to prepare baby for sleep. Newborns won’t have a predictable sleep schedule, but as you begin to establish their awake times, a simple bedtime routine can help to signal to your newborn that it’s time to sleep.
Baby may start to settle into a more predictable sleep schedule from around three to four months of age
Baby Bedtime Routine Ideas
An infant may need to be rocked as part of their bedtime routine, but as they get older, from around three months, they won’t. The amount of time you’ll need to a lot for bedtime routine may differ per child
The key to a smooth bedtime routine is to be flexible during the different periods of development and cherish the time spent with your baby every night. Remember every baby is different and will wind down in their own way and time. You will also need to modify their routine according to age. If your baby is refusing to sleep or has more difficulty falling and staying asleep, it may be necessary to make some changes
Newborn bedtime routines don’t have to be elaborate as baby is still adjusting to life outside of the womb. Parents need to focus on a series of simple steps to help baby learn its time for bed. Your routine can include swaddling, feeding, turning on white noise, rocking. Parents can also start off the routine with bathtime.
As baby gets older, you can start adding in a few more steps, such as reading books, dressing baby, brushing teeth. Always include bath time as part of routine, as they raise your body temperature and make you sleepy. Another tips to ensure bedtime routines go as smoothly as possible is be consistent, as this will help your baby to connect certain activities with sleep.
Tips for setting baby bedtime routines
Bedtime routines can help your baby develop healthy sleep habits from early on
· Be consistent – setting a consistent bedtime is the most important component to a successful sleep routines
· Give yourself enough time - starting baby’s routine with plenty of time before the desired bedtime will help ensure you don’t miss their sleep window. Beside looking at the clock, watch sleepy cues as these can offer some help in determining when baby is ready for bed
· End with calming activities – one of the best ways to make sure baby doesn’t get overstimulated is to start bedtime with high energy activities such as bathtime and reading books and end with feeding and rocking and white noise
· Limit screen time before bed – obviously baby probably does use screens, but the parents do. So limit your screen time around baby. This includes television, computers, phones, and tablets. These items shouldn’t even be in the room at bedtime.
· Follow a shorter bedtime routine for naps – following some of the steps of bedtime routine for naps helps to maintain consistency – so taking them to their sleep environment, and winding them down before naps
Getting a baby into a bedtime routine may take some time and patience but starting early can really make a difference.
An example of the bedtime routine I recommend
This example can be adjusted to your household.
Parents should be aiming at a Bedtime between 6pm and 8pm, never later than 8pm.
Start off your Bedtime with bath time. Exactly as with adults, bathing is relaxing, but it can often be a time to spend some quality time with baby.
After bath time, take baby to their sleep environment. The environment should be dimly lit with the curtains drawn, in this environment talk in hushed tones and ensure there is no external stimulation, such as phones, televisions, tablets etc. Only the person putting baby to sleep should be in the room.
In this environment, get baby ready for bed, for example baby massage and then into their pajamas.
After they are ready for bed, start with 20min of quiet time. This is to wind their little brains down and calm them down for bedtime. You can read to them, play lullabies, or sit quietly with baby and play quietly with limited stimulation, so no toys with lights or noises.
After this, give them their bedtime feed.
Then into bed.
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