Bedtime Routine
A consistent sequence of calming activities performed before sleep to signal the transition from wakefulness to rest.
| Ideal duration | 20–60 minutes |
| Best start age | 6–8 weeks |
| Consistency required | 5–7 nights/week |
| Success timeline | 2 weeks for measurable improvement |
Purpose and Benefits
A predictable bedtime routine helps children fall asleep faster and sleep longer. Research on 405 children (7–36 months) using a three-step routine (bath, massage, quiet cuddling/lullaby) showed:
- Faster sleep onset within 2 weeks
- Continuous sleep increased from 7 to 8.5 hours (7–18 months)
- Fewer and shorter night wakings
- Reduced parental stress and fatigue
75% of parents reporting easy bedtimes use a regular routine at least 5 nights weekly.
Structure
Pre-bedtime phase (30–60 minutes before routine):
- Dim lights throughout house
- Cease screen exposure (TV, phones)
- Quiet play only—no roughhousing
- Turn on white noise in background
Core routine (20–30 minutes): Must move progressively toward bedroom and lower energy:
- Bath — Warm water, calming play
- Massage — Gentle touch with optional lavender
- Feeding — Breast/bottle (limit to 30 minutes to prevent cavities)
- Books/songs — 2–4 books or lullabies in dim light
- Goodnight ritual — Say goodnight to toys, kiss, "I love you"
Final 5 minutes:
- Enter sleep space
- Lights off, door closed, white noise at maximum comfortable volume
- Hold still or rock gently (avoid movements that induce drowsiness)
- Place in crib when calm (yawning, eye-rubbing) or when timer ends
- Exit immediately after kiss and "It's time to go to sleep"
Essential Elements
Non-negotiable:
- Same sequence every night
- Same sleep location nightly
- Low/red light only after routine begins
- No talking (whisper only) once in bedroom
Recommended additions:
- lovey or transitional object (blankie, teddy)
- Consistent sleep cue (hand signal, specific song)
- Room temperature 18–22°C
- Pleasant scent (lavender on mattress)
Common Timing Errors
| Problem | Signs | Solution |
|---|---|---|
| Too early | Fights sleep 30–60 min; wakes refreshed mid-night | Push bedtime 15 min later every 2–3 nights |
| Too late | Fights sleep 30–60 min; difficult morning wake; cranky/silly at bedtime | Move bedtime 15 min earlier every 2–3 nights |
| Late naps | 5–10 min car/pram nap after 4pm disrupts bedtime | Avoid travel/feeds that induce sleep after 4pm |
Age-Specific Considerations
0–3 months: Focus on swaddling, white noise, dim red light. Routine can be brief (10–15 minutes).
3–12 months: Add bath, massage, books. Establish single sleep location. Avoid falling asleep whilst feeding or being held.
1–3 years: Incorporate choices (3 or 4 books?), reward charts (7 stickers = prize), bedtime tickets (1–2 redemptions for water/hug). Use "Beddy-Bye book" with photos of routine steps.
Warning Signs
Consult a healthcare provider if:
- Routine consistently takes >60 minutes
- Child shows extreme distress despite 4+ weeks consistency
- Sleep onset remains >45 minutes after routine
- Suspected medical issue (teething pain, reflux) interfering
See also: [[sleep associations]], Night Wakings, [[sleep training Methods]], [[nap schedules]], [[co-sleeping]]