It’s no secret that babies and toddlers thrive on structure and predictability. A consistent bedtime routine provides comfort, security, and better sleep quality. But did you know that an effective sleep routine can also help your baby sleep through the night?
Even adults rely on nightly rituals—whether it’s washing your face, putting on cozy pajamas, or sipping tea—to prepare for sleep. Babies are no different! Establishing a solid bedtime routine is the foundation of healthy sleep habits and can make nighttime easier for the entire family.
As a certified pediatric sleep consultant, I include bedtime routines in every sleep plan I create for families. Why? Because a predictable, structured bedtime routine is crucial for sleep training success. And let’s be honest—parents NEED good sleep, too!
The Best Bedtime Routine for Babies: A Step-by-Step Guide
If you’re wondering, how do I get my baby to sleep through the night? or what’s the best bedtime routine for babies?—you’re in the right place! Let’s break it down step by step:
1. Set the Right Bedtime
Most babies do best with a bedtime between 6:30 and 7:30 PM. Knowing your baby’s sleep needs and wake windows will help determine the ideal bedtime.
A perfect bedtime routine should last 20-30 minutes—long enough to help your baby wind down but not so long that they become overtired.
2. Keep Bath Time Short & Sweet
A warm bath is a great start to any baby’s bedtime routine, signaling that sleep is near. However, to keep the routine within the ideal time frame, limit baths to 5-10 minutes.
Pro Tip: If you have a toddler, let them pick a fun timer ringtone to signal when bath time is over!
3. Follow the Same Steps Every Night
Babies find comfort in knowing what comes next, so keep your bedtime routine consistent! Stick to 4-6 steps that always happen in the same order. Whether a parent, grandparent, or babysitter is putting your baby to bed, the process should be the same.
This consistency helps your baby feel secure and allows both parents to participate in bedtime—hello, date night freedom!
4. Keep the Energy Calm & Low
Save tickle fights and high-energy play for earlier in the day. The last 20-30 minutes before bed should be calm and soothing, helping your baby’s body prepare for sleep.
Now, this all sounds simple, right? Most parents follow these steps. But if your baby is still waking multiple times at night, you may be making the most common bedtime mistake…
5. Move the Feeding Earlier in the Routine
Many parents unknowingly create a sleep association by feeding their baby to sleep. If your bedtime routine looks like this—bath, diaper & jammies, book or song, dim lights, and then a feed before sleep—it’s time to make an adjustment.
STOP RIGHT THERE.
Your baby should be fully awake during the entire bedtime routine, including the feed. Why? Because if your baby falls asleep during the last feed, they will expect the same conditions (a feed) every time they wake at night. This leads to frequent night wakings and an exhausted family.
The #1 Mistake Parents Make in Their Baby’s Bedtime Routine
The biggest bedtime mistake? Feeding the baby to sleep.
To break this cycle, move the feed to the first or second step of the bedtime routine. Keep the lights on (dim is okay) and ensure your baby is alert while feeding. The purpose of the feed is to fill your baby’s tummy, NOT to put them to sleep.
By laying your baby down fully awake, they will learn to self-soothe and fall asleep independently. This is an essential step in sleep training and the key to helping your baby sleep through the night. When they wake after a sleep cycle, they’ll be able to drift back to sleep without needing a feed.
Sleep Through the Night—Starting Tonight!
If your baby is struggling with sleep, it’s time for a change. Teaching your baby to sleep through the night is a game-changer for the entire family.
Book a free discovery call with me today, and let’s create a customized sleep plan to help your family get the rest you deserve!