How to establish a baby bedtime routine

Just like adults, babies’ sleep cycles are controlled by something called the ‘circadian rhythm’.

Your baby will sleep for around 45-60 minutes at a time, and either wake up to feed, seek comfort or simply fall back to sleep¹. They may also move or wake up automatically if needed (for example, to take a breath or move their head). This is an important part of your baby’s sleep cycle, with some studies suggesting a link between this ability to wake up and Sudden Infant Death Syndrome (SIDS)².

There are lots of benefits that come with establishing a baby sleep routine, for example^{3, 4}:

• Encouraging earlier bedtimes, fewer night wakings, and better-quality sleep (which could mean more sleep for you).
• Helping your baby to feel more settled and calm before bedtime.
• Bonding one-on-one with your baby - lots of cuddles included.
• Supporting your baby’s emotional, mental, and physical wellbeing as they move into childhood.
• Improved mood, so your baby is ready to learn and have fun.

From spotting the signs your baby is tired to how long they should sleep, get to know your baby’s sleep patterns. 

If your baby is tired, they might¹:

• Yawn
• Rub their eyes and frown 
• Have a glazed look or drooping eyes
• Pull their hair
• Want to feed 
• Cry and become irritable - these could be signs that your baby is over-tired

As you get used to your baby’s sleep routine, you’ll soon recognise their individual sleep cues and when they’re ready for bed.

All babies are different. While some will sleep through the night from an early age, others won’t. Try not to compare your baby to anyone else's, and focus instead on getting to know their individual baby sleep routine. 

The table below is a handy general guide to how long your baby might sleep in their first year of life^{5, 6, 2, 1, 7}.

There are no set rules around when to establish a bedtime routine for your newborn; it all depends on when you’re both ready.

However, by 3 months, they’ll start to recognise routines, which makes it a good time to give it a try⁸.

Explore our useful infant sleep tips below to help get your baby bedtime routine started⁸:

• Bathtime: Giving your baby a warm bath can help them to feel calm and relaxed. 
• Brush their teeth: This should be a staple of your baby bedtime routine as soon as that first milk tooth appears⁹.
• Dim the lights: Take your baby into the room they’ll be sleeping in and dim the lights. It’s a good idea to keep noise to a minimum, too.
• Pyjamas: Put your baby in their nighttime clothes and a baby sleeping bag (if you use one).
• Storytime: Read your baby a bedtime story in a low and calm voice.
• Cuddles: Your baby’s bedtime routine is always better with cuddles!
• Time for bed: Put your baby in their cot (on their back) to fall asleep.

As your baby grows, you might want to introduce a daytime nap routine, which is a shorter version of the one you use for bedtime. Try to schedule your baby’s naps before 3 pm; later naps may leave your baby more ready for playtime than bedtime!¹⁰.

Following the same nap and bedtime routine every day can help your baby understand when it’s time for bed and feel safe and secure. Being consistent here can also support your baby’s circadian rhythm, helping them fall asleep more quickly and have a more settled night’s sleep¹¹.

Between 6 and 8 weeks, your baby may start to learn the difference between day and night⁸ - a big step if you’re thinking about starting a baby sleep routine.

Although your baby’s naptime and bedtime routine might have lots in common, there are some things you can do to help them tell the difference.

Here’s how to get your newborn into a routine during the daytime:

• Try to wake your baby at the same time every day.
• Keep the curtains and blinds open - let that daylight in!
• Get outdoors early with your baby. Whether that’s a stroll in the pram, tummy time, or just generally being out and about. 
• Encourage plenty of play.
• Don’t keep the house quiet - even during naptime. 
• As your baby grows (and perhaps when the clocks are about to go forward), try reducing their final nap of the day by around 15 minutes.

When it’s getting close to bedtime: 

• Keep the lights low, and switch off any electronics.
• Avoid active play in the run-up to bedtime, and keep talking to a minimum. 
• Keep your baby’s sleeping space free of toys and other distractions. 
• For the spring and summer months, especially when the clocks go forward, blackout blinds are a great way to keep your baby’s room nice and dark.
• Try to keep your whole baby bedtime routine to around 30-45 minutes.

There’s no denying the excitement for warmer weather and lighter nights. However, if you’ve just established your baby’s bedtime routine, you might not feel so positive about the clocks going forward in spring.

Well, we’ve got you covered with a few different approaches to help you manage the change in season.

Here, you prepare your baby for the change before it happens - 4 days before, to be precise. See the table below for how to prep for spring like a boss.

Bear in mind that we’ve based this on a bedtime of 7 pm, but it’s easily adjusted to suit your baby bedtime routine.

If you’d rather not change the baby sleep routine you’re in, there’s no harm in doing nothing and seeing how your baby adapts.

By doing nothing, you may find that they’re just a little more tired the day after the clocks go forward, but that things fall back into place within a few days.

You can always find the middle ground for your baby bedtime routine instead.

For example, if you normally put your baby to bed at 7 pm, move that to 6.30 pm the night before the clocks change. Once the clocks have gone forward, simply continue to put them at 7 pm, or, if you’d prefer, that little bit later at 7.30 pm. 

While all babies are different, your baby may well want to feed anywhere between 8 and 12 times a day - sometimes more during those first few weeks¹². So how does this impact their infant sleep routine?

Most babies wake during the night to be fed. Rather than follow a strict feeding schedule, healthcare professionals recommend feeding your baby as often as they want, something known as ‘on demand’ or ‘responsive’ feeding.

This is one of the reasons why, when considering an infant sleep schedule, 3 months is an ideal time to introduce one.

When you’re ready, read more about how to wean off night feeding.

‘Cluster feeding’ is when your baby wants to feed more frequently than usual - sometimes constantly. It’s very common during the first 3 to 4 months of life and during growth spurts¹³.

Cluster feeding can happen during both the day and the night. It can disrupt your baby’s sleep routine, and be tough on your energy levels, too. Just remember that it’s a completely normal part of your baby’s development, and they’ll soon settle back into a more predictable routine.

In the meantime, just follow their lead, take any opportunity to rest when you can, and talk to your healthcare professional if you have any concerns.

Dream feeding means feeding them whilst they’re asleep or semi-awake¹⁴. You might choose to do this just before you go to bed, or a few hours after they’ve been asleep.

Some parents consider dream feeding a way to help their baby sleep longer stretches during the night. However, there’s no evidence to suggest that this is the case. You’ll also need to consider the risk of overfeeding and whether dream feeding could interfere with your baby’s sleep routine¹⁴.

If your baby needs a little extra encouragement to drop off and dream, take a look at some of our infant sleep tips below. 

Swaddling is the term for wrapping your baby securely so they feel safe and cocooned. Some babies love being swaddled, others not so much, but there’s no harm in giving it a try. 

To make sure your baby is swaddled safely¹⁵:

• Use a lightweight material, such as a thin cot sheet or muslin. 
• Blankets should never be used, as there’s a risk your baby will become too hot. 
• Wrap your baby securely enough so the fabric you’re using doesn’t come undone and so it doesn't cover their face. 
• Leave room around your baby’s hips so that they’re free to move naturally. 
• Never swaddle above your baby’s shoulders.

A night-time dummy can help soothe your baby if they enjoy the comfort of sucking without actually being hungry.

Be warned, though, dummies regularly fall out of babies’ mouths, so you may be woken up just as much as before by playing ‘hunt the dummy’ in the dark.

You may be tempted to take your baby for a drive to help them drift off to sleep. However, they may wake up when you transfer them from car seat to cot.

You could also try taking your baby out for a stroll in their pram or baby carrier for an extra dose of fresh air! 

According to both the NHS and the HSE, the safest place for your baby to sleep is in their cot. 

Co-sleeping can be dangerous and is not recommended. However, if you choose to co-sleep with your baby, and to avoid falling asleep unplanned, you should avoid the following due to a higher risk of SIDS¹⁶:

• Doing so if your baby was born before week 37 of your pregnancy or if they weighed under 2.5kg (5.5 lbs) at birth. 
• Drinking any alcohol at all or consuming any drugs or medication that makes you sleepy.
• You’ve been smoking.

To ensure that your baby is sleeping safely as well as soundly, expert advice stated that you should^{17, 18}:

• Keep your baby in the same room as you for the first 6 months (at least) after birth.  
• Put your baby to sleep on their back, with their feet placed at the bottom of their Moses basket or cot (if they roll over, put them back onto their back until they learn to do this themselves). 
• Use a flat and firm cot mattress. 
• Don’t put loose blankets, duvets, pillows or toys in your baby’s cot. You should also avoid using cot bumpers, sleeping nests and pods. 
• Keep the temperature in your baby’s room between 16 and 20 °C. This will avoid them getting too hot or too cold. 
• Keep your home smoke-free and don’t allow smoking around your baby. 
• Breastfeed if you’re able to.
• Make sure your baby’s vaccinations are up to date. 

You’ll probably find you need to adjust your baby’s sleep routine at different stages of their development. For example, when they go through growth spurts, start teething, or if they’re feeling under the weather.

While establishing a baby bedtime routine can be helpful for everyone, flexibility is key, as there’ll definitely be times you have to adjust and go with the flow. Just keep in mind that in due course, your baby will settle back into their normal rhythm.