How to establish a bedtime routine for your baby

Some nights your little one drifts off to sleep without a fuss, and other nights it seems like they’ve downed an espresso and are fighting sleep with all their might. Sleep can be a bit of a roller coaster with plenty of ups and downs over the years, but a consistent bedtime routine can help bring some calm balance to your evenings. By following the same steps in the same order each night, you’re creating a comforting rhythm that makes the shift from playtime to bedtime feel easier. 

Why a consistent bedtime routine matters

Children of all ages can benefit from a consistent bedtime routine, and infants and toddlers especially thrive on the predictability that comes with it []. Caregivers often benefit, too, typically experiencing improved moods with a solid bedtime ritual in place []. 

Some stand-out benefits of bedtime routines include:

• Promotes better sleep: A consistent routine helps your baby’s body learn when it’s time to sleep, supporting the regulationdevelopment of their internal clock, or circadian rhythm []. With predictable cues, babies tend to fall asleep faster, stay asleep longer, and get more total sleep.

• Provides security and stability: By repeating the same steps each night, you can create a sense of safety and comfort, helping your baby feel more secure during the transition to sleep.

• Aids emotional and cognitive development: Studies link bedtime routines and sufficient sleep with better emotional and behavioral regulation and healthier brain development [].

• Helps with language and literacy: Common bedtime activities like reading a story or singing a lullaby not only soothe your baby, but also reinforce language skills and lay the foundation for literacy [].

• Supports bonding: Those repetitive moments of rocking, cuddling, and singing can strengthen your connection with your little one. Over time, those nightly check-ins may evolve into the space where your older child feels comfortable sharing what’s really on their mind before drifting off to sleep.

When to start a bedtime routine for your baby

There’s no hard-and-fast rule about when to begin, but most families find bedtime routines click best once babies are a few months old and their sleep becomes a little more predictable. Around 2 months old, your baby’s day-night circadian rhythm starts to emerge and nighttime sleep becomes more established, which sets the stage for easing into a simple flow. 

If you haven’t started yet, don’t worry — it’s never too late to begin! Starting early helps lay healthy sleep foundations, but starting later still offers all the same long-term benefits. 

Some signs your baby may be ready for a bedtime routine:

• More predictable sleep patterns: Your baby starts sleeping longer stretches at night or showing signs of a day-night rhythm.

• Ability to engage: They can tolerate short, calming activities like a lullaby, book, or gentle rocking without becoming overstimulated.

• Shifting sleep associations: If feeding or rocking is the only way your baby falls asleep, introducing a routine with new cues (like reading, a cuddle, or white noise) can help them learn other ways to settle.

Activities for an effective baby bedtime routine

don’t need to be long or complicated. The goal is to pick a few calming activities that fit your baby’s age, then repeat them in the same order each night. Over time, those predictable steps signal that sleep is right around the corner. 

The best bedtime routines are the ones you enjoy, too. Even two or three simple steps, done consistently, can create a soothing rhythm that helps your baby settle. Here are some examples of what you might consider for your child’s bedtime routine. If you find something doesn’t work for your family — ditch it! It may take some fine-tuning to determine which steps to include. Bedtime routines often evolve as your little one grows and their needs change too.

• Fill their tummy: Offer a last feeding so your baby feels settled before sleep. Some toddlers and older kids might still need a healthy snack before bed, too. 

• Freshen up: Depending on your child’s age, steps may include a warm bath, clean diaper, , and brushing teeth.

• Add comfort: Gentle massage, lotion, rocking, and extra snuggles provide physical closeness that calms the body.

• Set the scene: , swaddling or a sleep sack, dim lights, and all help create a sense of a cozy, calmness before sleep.

• Wind down together: Read a short story, sing a lullaby, or share a cuddle. These simple rituals can strengthen your bond and help your little one relax.

Sample newborn night routine

— even the most consistent bedtime routine won’t make your baby sleep through the night, since they still need to wake to feed overnight. Instead, think of a bedtime routine in the newborn phase as a gentle way to link calming steps with sleep. Repeating the same steps each evening can lay the groundwork for healthier sleep habits as they grow and are ready for longer stretches of night sleep. And while routines won’t work miracles, they won’t hurt — and may even help make that first stretch of night sleep a little smoother.

Sample 1:

• Feeding: Offer a last feeding to help your newborn feel full and comfortable. It’s expected that newborns will wake through the night to feed 

• Diaper change: A clean diaper keeps them dry and less likely to wake soon after being put down.

• Swaddle: Wrapping snugly in a helps mimic the womb and .

• Dim lights and white noise: Lower the stimulation in the room so your baby associates calm, quiet cues with nighttime.

• Cuddle or rock: Hold your baby close, sing softly, or gently rock before them laying them down.

Sample 2:

• Bath or quick wipe-down: A warm bath can be soothing, but even a gentle wipe of face and hands helps mark the transition to nighttime. If baths aren’t soothing to your baby, it’s OK to skip! Every baby is different. 

• Lotion and pajamas: A with lotion while changing into cozy PJs or a sleep sack adds comfort.

• Feeding: Offer a feed after bath time to keep your baby relaxed and sleepy.

• Story or lullaby: A short song, hum, or even reading a page or two helps with bonding and builds literacy [], even with tiny babies.

• Lights low, cuddle, and bed: Finish with dim lighting and a brief cuddle before laying your baby down in their safe sleep space.

Adjusting your baby’s bedtime routine as they grow

It’s normal for to change as your baby grows. What starts as a quick feed, diaper change, and swaddle in the newborn stage will naturally expand as your little one becomes more aware, active, and independent. The key is to keep the flow soothing and predictable, while adding age-appropriate steps along the way.

It can be helpful to think of your child’s bedtime routine as an evolving ritual that provides security, connection, and better sleep at every stage.

Here’s how bedtime routines often grow with your child’s age:

• 0 - 2 months: While bedtime routines may be more effective after 2 months, you can set a foundation for healthy sleep habits by setting up a loose bedtime routine as early as you’d like. It will likely include steps like feeding, a diaper change, putting on PJs, and snuggling.  

• 3 - 5 months: Many parents choose to start a bedtime routine in this age group. Along with feeding, snuggling, and diaper changes, consider adding calming activities like reading a short board book, rocking, and/or singing a lullaby.

• 6 - 11 months: As babies become more alert and mobile, a wind-down routine with extra quiet time helps them shift from play mode to sleep mode. This is also a good stage to introduce brushing teeth, even if your baby only has one or two.

• Toddlers (1 - 3 years): Toddlers thrive on routine and predictability. Bath, pajamas, and story time are classic steps, along with letting your child choose a book or a favorite to bring to bed. At this age, routines also tend to get longer, often lasting 30 - 45 minutes, since toddlers need extra time to transition from high-energy play to sleep.

• Preschoolers and beyond: Older kids may enjoy choosing bedtime stories or a few minutes of quiet conversation with you. Their routines may also stretch to 30 - 45+ minutes as well, giving them the space to unwind fully before bed and produce sufficient melatonin (aka the sleepy hormone) to fall asleep. Keeping the steps consistent helps ease bedtime resistance and supports positive sleep associations well into the .

Common bedtime routine challenges

Even the best bedtime routines can hit bumps along the way. The key to facing all challenges is patience and consistency. Your child’s sleep needs will change over time, but a predictable, soothing routine can act as their anchor through every phase.

Resistance to bedtime

If your little one , it may be less about the routine itself and more about timing. Often, resistance happens when there’s a mismatch between your child’s actual sleep needs and the times you put them down. This is especially common as toddlers approach age 2, when they may need more “sleep pressure” (longer awake time before bed) and an extended wind-down phase. Try adjusting bedtime slightly later and/or lengthening their routine to include calming activities (such as reading stories and singing soft lullabies) in a relaxing, dim environment. 

Sleep regressions

During a sleep regression, you might notice more bedtime resistance or overnight waking, which can make it seem like your usual routine isn’t working. Regressions are often linked to things like developmental milestones, changing sleep needs, or sleep associations. Keeping a consistent bedtime routine can offer comfort and stability, making it easier for your child to adjust and return to more settled sleep.

Inconsistent schedules 

Travel, illness, time, or busy evenings can throw your baby’s bedtime off. When schedules become unpredictable, focus on keeping at least 2 - 3 core routine steps the same (like pajamas, story, and cuddle) so your child still recognizes it’s sleep time.

Tips for creating a sleep-friendly environment

A soothing bedtime routine works best when paired with a sleep space that sets the stage for rest. Together with a calming bedtime routine, these sleep-friendly cues help your baby settle more easily and sleep more soundly.

• Room temperature: Aim for a , dress your baby in breathable sleepwear, and use a swaddle or sleep sack as needed.

• Noise: Many babies sleep more soundly with consistent background noise. A white-noise machine or fan can help block household sounds and mimic the steady whoosh they knew in the womb.

• Lighting: Keep the room dim in the evening to signal that it’s nighttime. Blackout curtains or shades can help your little one sleep longer in the morning or during naps.

• Safe sleep practices: Place your baby on their back in a crib or bassinet with a firm mattress and fitted sheet. To lower risks, keep the sleep space clear of pillows, blankets, and toys during the first year, as recommended by the AAP [4]. 

Takeaway

• Start when it feels right: You can introduce soothing steps early on, but bedtime routines often click best after 8 weeks of age, when days and nights become more distinct.

• Keep it simple and consistent: Two or three calming activities — like feeding, cuddling, and dimming the lights — are enough to signal sleep time.

• Adjust as they grow: Routines evolve as your baby becomes more alert and active. Add age-appropriate steps (such as reading or brushing teeth) as they get older.