When it comes to getting little ones to sleep, bedtime routines can feel like a bit of a mystery. Are they really that important? Can a few minutes of story time or a warm bath actually help a baby sleep better? The answer is: absolutely! Bedtime routines for babies and toddlers are one of the most powerful tools for improving sleep quality, easing bedtime battles, and setting the foundation for healthy sleep habits. Here’s why—and a few tips on how to create one that works for you and your family.
Why bedtime routines matter
Think of a bedtime routine as a gentle, consistent signal to your baby’s brain and body that it’s time to wind down and prepare for sleep. Babies and toddlers don’t instinctively know when bedtime is coming—they need a bit of guidance to get them into a sleepy headspace. Here’s what a good bedtime routine can do:
1. Creates Predictability and Security
Babies and toddlers thrive on predictability. Familiar routines can be a source of comfort for little ones, helping them feel safe and secure. Knowing what to expect next (bath, pajamas, story time, etc.) helps them relax, making bedtime feel less like a surprise or something to resist. No matter what kind of a day they've had, knowing their bedtime routine will help them feel safe.
2. Releases Sleepy Hormones
Simple pre-bedtime activities help stimulate melatonin, the natural sleep hormone to assist with onset of sleep. Dimming lights, sound machines, and slowing activities all signal your baby’s brain to start the wind-down process. This is key to making sleep come easier and feel more restful.
3. Provides Bonding Time
Bedtime routines aren’t just about sleep; they’re also about connection. Snuggling up with a bedtime story, singing a lullaby, or simply chatting about the day are all gentle ways to bond with your child. It’s quality time that both you and your baby can look forward to each day, making the experience more pleasant and meaningful. This also helps them process each day with you.
4. Helps With Long-Term Sleep Habits
Consistent bedtime routines can set the foundation for a lifetime of healthy sleep habits. When sleep feels predictable and comforting, it’s easier for children to develop positive sleep associations. This makes bedtime less of a struggle as they grow, building healthy habits that can last into their school years and beyond.
What makes a good bedtime routine?
Keep it short and simple. Bedtime doesn't need to be a drawn out process, just a daily sequence of signals so your child knows that it's time for bed.
Be consistent so your child has time to recognise the 'normal' of wind-down routine. Give it a few weeks, and there's no "perfect" time to implement. Just start!
Be adaptable - as your child grows, their needs and interests might change. Depending on temperament, they may need extra calming activities, or a bit of 'rough and tumble' to help flush out any last minute energy before bed.
Flexibility for bedtime routines when your child is sick, teething, or you're away on holiday or moving house will mean a change of envrionment and mental space for you and your family.
Example bedtime routine
Bath/shower time - even if it's not necessary every day, this can be a beautiful way to bond with your child. Added bonus: the warmth of the water will help the body temperature drop when they get out, which helps the body get to sleep.
Feed if part of your routine.
Pyjamas, teeth, storytime/singing songs and cuddling - quiet activities to calm down.
Kiss goodnight, place in bed, and your settling strategy.
Bedtime routines can be a game-changer when it comes to improving sleep for both babies and parents. It’s all about creating a calm, comforting lead-up to sleep time that helps both you and your little one end the day on a gentle, positive note. So don’t be afraid to lean into the routine—after all, those cuddly moments at bedtime may be some of your sweetest yet!
Need help?
If you’re finding bedtime is consistently challenging, or if your child struggles to fall asleep despite a routine, reaching out for support can be invaluable. Sometimes, an individualised approach is just what’s needed to find that bedtime sweet spot.
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