Welcoming a newborn into your family is an exhilarating experience, filled with moments of joy and wonder. However, it's no secret that those early days and nights can also be quite challenging, especially when it comes to establishing a consistent bedtime routine. A calming bedtime routine is not only beneficial for your newborn's well-being but can also contribute to a more restful night for the entire family. I have some easy-to-follow suggestions for establishing a calming bedtime routine for your little one.
12 Hours of Day and 12 Hours of Night
Newborns don’t have a developed circadian rhythm and will go to bed much later than an older baby. Most newborns go to sleep sometime between 8:30 and 9:30 pm and sleep for 11 to 12 hours (with several night feeds).
A newborn’s day is broken into 12 hours of day and about 12 hours of night. If your little one goes to bed at night at 8:30 pm and wakes up at 6 am, it’s not time for them to start their day. Give them a feed and then allow them to go back to sleep for another 1.5 to 2 hours.
Bedtime Routine Tips
The point of a bedtime routine is to prepare a baby for sleep. As your baby learns the steps to the routine, they will start to anticipate what comes next. Keep their bedtime routine to about 30-45 minutes and do the same 5-7 steps in the same order each night.
1. Start Early
It's never too early to begin a bedtime routine for your newborn. The earlier you start, the easier it will be to establish healthy sleep habits. Begin by choosing a consistent bedtime, ideally around the same time each night, to signal to your baby that it's time to wind down and prepare for sleep.
2. Create a Relaxing Environment
Set the stage for sleep success by creating a calm and soothing sleep environment. Dim the lights and maintain a comfortable room temperature. Consider using blackout curtains to block out any excess light that could disrupt your baby's sleep and a white noise machine.
3. Bath Time
Incorporate a warm and gentle bath into your bedtime routine. Bathtime can be a relaxing and enjoyable experience for your baby, helping them to unwind before bedtime. Use mild, baby-friendly products and keep the water temperature comfortably warm. Keep bath time to 10 minutes or less, or the bedtime routine becomes too long.
4. Massage and Skin-to-Skin Contact
After bath time, indulge your baby in a gentle massage using a baby-safe lotion or oil. Massage not only promotes relaxation but also strengthens the bond between you and your little one. Skin-to-skin contact, whether during massage or cuddling, can further enhance feelings of security and comfort.
5. Feed and Comfort
For newborns, feeding is often a crucial part of the bedtime routine. Whether breastfeeding or bottle-feeding, ensure that your baby is comfortably fed before bedtime. I recommend offering the feed in the middle of the routine so that there are a few steps left in the bedtime routine before laying your baby down to sleep. As a baby gets older it's helpful to disassociate feeding from sleeping so that baby doesn’t rely on a feed to get to sleep initially and then throughout the night.
6. Quiet Time and Gentle Activities
Engage in quiet and gentle activities as part of your bedtime routine. This could include reading a bedtime story, singing lullabies, or softly talking to your baby. Avoid stimulating activities or screen time, as these can hinder the transition to sleep.
7. Sleep Sack or Swaddle
Using a swaddle for sleep is helpful for newborns as it keeps the Moro reflex at bay and helps a baby feel secure. Once a baby is about 10 weeks old, it’s recommended to transition to a sleep sack. It’s important to make the switch before a baby unintentionally rolls, as it then becomes a safety hazard.
8. Consistency is Key
Consistency is vital when establishing a bedtime routine. Stick to the same sequence of activities each night to help your baby recognize and anticipate sleep time. Consistent routines can cue your baby's internal clock, making it easier for them to fall asleep and stay asleep.
Benefits of a Calming Bedtime Routine:
Implementing a calming bedtime routine offers numerous benefits for both your newborn and your family:
Promotes Healthy Sleep Patterns: A consistent bedtime routine helps regulate your baby's sleep-wake cycle, promoting longer and more restful sleep periods.
Reduces Nighttime Waking: Creating the optimal sleep environment and establishing a routine so that your baby learns what to anticipate can help reduce nighttime wakings.
Strengthens the Parent-Child Bond: Bedtime routines provide valuable bonding time, fostering a sense of security and attachment between you and your baby.
Supports Emotional Regulation: Predictable bedtime routines can help your baby feel safe and calm, supporting emotional well-being and self-soothing skills.
A calming bedtime routine is a valuable tool for promoting healthy sleep habits and nurturing your newborn's overall well-being. By following these clear steps and suggestions, you can create a peaceful and soothing bedtime experience that sets the stage for restful nights and happy days ahead.