Baby bedtime 101: Creating a sleep routine that sticks

Bedtime with a baby can feel unpredictable—some nights it’s smooth sailing, while other nights, it’s anything but. If you’re wondering how to make nights easier and encourage better sleep for your little one, a consistent bedtime routine is a major factor.

A bedtime routine isn’t just about getting your baby to sleep; it’s about creating a sense of security, predictability, and calm that helps them relax and settle into restful nights. Whether you’re starting from scratch or tweaking an existing routine, this blog will help you craft the perfect bedtime routine that works for both you and your baby.

Why a bedtime routine matters for babies

A well-established bedtime routine isn’t just a nice addition to your day—it’s a powerful sleep cue that helps your baby transition from wakefulness to sleep. Here’s why it’s so beneficial:

Establishes predictability: Babies thrive on routine. They don’t understand clocks, but they do recognize patterns. When they experience the same sequence of events leading up to bedtime, they begin to associate those activities with sleep, helping them to recognize what’s coming and therefore making bedtime smoother and more predictable.

Encourages self-soothing: Over time, a bedtime routine that is done in a particular order (see below) helps babies develop sleep associations that don’t rely on a parent rocking or holding them to sleep. This promotes independent sleep skills, giving them the tools they need to fall asleep. This makes it easier for them to fall asleep and stay asleep without needing you constantly.

Supports better sleep: Research shows that babies with a consistent bedtime routine tend to fall asleep earlier, fall asleep faster, wake up less during the night, and get more restful sleep overall. A predictable routine helps regulate their internal clock and sets them up for healthy sleep habits as they grow.

It’s never too late to start a bedtime routine

Many parents wonder if they’ve "missed the window" to introduce a bedtime routine, especially if their baby is older. The good news? There’s no deadline. You can establish a new routine at literally any time for your child.

The earlier you start, the easier it may be to establish bedtime habits, but even if your baby is 6 months, 12 months, or older, you can absolutely introduce a bedtime routine at any time. If you’ve got a newborn, check out this post for more newborn specific tips on setting up a bedtime routine. And if you’ve got a toddler or preschooler, you’ll want to check out this one instead. But if you’ve got a baby between 4 months and 2 years, you’re in the exact right place. 

Babies and young children thrive on consistency. No matter when you start, following a routine will create predictability, security, and smoother nights. If bedtime has been a struggle, adding structure is one of the quickest and easiest ways to turn things around.

The key components of a baby bedtime routine

A great bedtime routine doesn’t have to be long or complicated. The most important thing is consistency—doing the same sequence of activities each night helps your baby recognize when it’s time for sleep. Some families prefer a long and luxurious bedtime routine while other families prefer something short and sweet. Neither is right or wrong, it’s all about what makes sense for the family.

Here’s a step-by-step guide to structuring your baby’s bedtime routine:

1. Feeding (Bottle or Breast)

A full feed before bed ensures your baby isn’t waking up due to hunger. For newborns, feeding may be the last step before sleep and that’s okay. But as your baby gets older (around 4 months+), gradually separating feeding from the act of falling asleep can be helpful in encouraging independent sleep skills.

2. Bath or Hygiene Routine

A warm bath can be a wonderful, soothing sleep cue. This helps your baby’s core body temperature drop (when getting out of the warm bath) and that helps with the onset of sleep.

However, it’s also important to know that a bath is not necessary every night (especially if that just doesn’t work for the family). If you’re skipping the bath, doing a simple hygiene routine—like washing hands, wiping their face, and brushing gums or teeth—still signals that bedtime is near. The key is consistency: even a quick wash-up helps transition from wake time to sleep time.

3. Storytime

Even for young babies, hearing your voice through a bedtime story can be incredibly soothing. It’s also a great time to sneak in some reading which has massive benefits for little ones. You may want to have a few specific books that you read each bedtime so that even the bedtime stories are predictable and routine. Or you may bring different books into their bedroom every couple of nights to keep the stories fresh! The important thing here is that you are getting to spend some time hanging out in their bedroom together and engaging with each other.

4. Bonding Time (Final Snuggles, rocking, etc.)

A few minutes of extra cuddles, gentle rocking, or singing reassures your baby and provides a final wind-down together moment before sleep. Some families make this a special time by saying goodnight to objects in the room, saying prayers, singing and swaying or whispering a bedtime affirmation. This step is especially helpful for winding down fussy or overtired babies.

5. Awake Lay Down

Placing your baby in their crib fully awake encourages them to learn how to self-settle, making falling asleep easier in the long run. It also helps them be more likely to stay asleep longer without needing intervention from you.

Some babies need extra help at first (gentle patting, shushing, or a pacifier), but giving them the opportunity to fall asleep independently is a great long-term sleep habit. If you aren’t there yet and have no idea where to start, don’t stress! I specifically help families hone these independent sleep skills so feel free to set up a free call with me here.

Setting the stage for great sleep

Your baby’s sleep environment plays a huge role in how well they settle and stay asleep. Here are a few key factors to consider:

Choose an ideal bedtime

Babies 4 months and older typically do best with a bedtime between 6:30-8:00 p.m. Watch for sleepy cues like rubbing eyes, yawning, or becoming fussy—these signs indicate it’s time for bed. An overtired baby may struggle more to fall asleep, so an appropriate bedtime is key. For even more help finding the ideal bedtime, check out my free wake window chart here so you know exactly how much time is needed between the end of their last nap and bedtime. 

Create a sleep-friendly environment

Darkness is key: Use blackout curtains to block out light that could disrupt sleep. Ideally the room would be pitch black at bedtime.

White noise can help: A sound machine can drown out background noise and create a consistent sleep cue. It’s not unusual for babies who are used to having a sound machine to start yawning when it’s turned on during the bedtime routine.

Keep it cool: A comfortable room temperature (68-72°F) helps promote restful sleep. I frequently tell parents, it’s better to err on the side of too cool rather than too warm when we are talking about restorative sleep.

Safe sleep setup: The crib should be free of toys, blankets, and loose bedding. Babies should always be placed on their back for sleeping- but if they get to their belly themselves, you can leave them be.

Follow a consistent sequence

The length of your bedtime routine isn’t as important as consistency. As I mentioned above, some families really like a long and drawn out bedtime routine while other families hate feeling the bedtime routine is never ending. There is no specific amount of time that your routine needs to be. It could be 10 minutes long or an hour! What matters is that you stay consistent with those steps night after night. A 15 minute routine or a 45 minute routine can both be effective as long as they follow the same predictable order each night.

Common challenges and how to overcome them

Your baby fights falling asleep bedtime

• If baby resists bedtime, consider adjusting bedtime slightly earlier to prevent overtiredness.

• Ensure wake windows are appropriate for their age to avoid under tiredness as well.

Your baby falls asleep during feeding

• For younger babies, this is normal and expected! But as your baby grows, keeping them slightly awake during feeds can prevent them from relying on feeding to fall asleep.

• Offer the final bedtime feed in a main room of the home rather than in your baby’s bedroom with the lights off. This helps to signify to them that it’s not a comfort feed but rather a hunger feed.

• Also, by shifting the bedtime feed to the beginning of the routine and then doing the rest of the steps, that should cut down on any drifting to sleep during the last feed.

Final thoughts

A bedtime routine isn’t just about getting your baby to sleep—it’s about creating a sense of security, comfort, and connection. Whether your baby is a few months old or closer to their first birthday, establishing a predictable, soothing bedtime routine will set the stage for better sleep now and in the future.

Remember: It’s never too late to introduce a routine. If bedtime has felt chaotic or inconsistent, starting fresh with a structured routine can make all the difference. And if you’re feeling stuck or need help troubleshooting sleep struggles, I’d love to support you! Schedule a free 15 minute discovery call, and we’ll work together to create a customized sleep plan for your baby.