How to Create a Bedtime Routine That Actually Works: A Simple Guide for Tired Parents

by Marie Schroder

How to Create a Bedtime Routine That Actually Works

Gentle, consistent strategies to help your baby sleep better - every night

Creating a baby bedtime routine isn’t just about brushing teeth and saying goodnight. It’s a chance to build connection, establish consistency, and help your baby wind down after a busy day. But if your little one resists sleep or wakes frequently, it’s easy to feel like nothing’s working. This is gentle sleep support on how to get your baby to sleep.

Here’s how to create a bedtime routine that truly supports better baby sleep - gently, naturally, and without stress.

 

1. Start Wind-Down Time Early

Bedtime success starts before you enter the bedroom. About 30–60 minutes before sleep, begin a calming wind-down routine:

  • Dim the lights
  • Reduce noise and stimulation
  • Switch to quiet activities like a bath or baby massage

This signals to your baby that sleep is approaching and gives their body time to adjust.

 

2. Use Predictable Cues

Babies thrive on routine and repetition. Doing the same steps in the same order each night helps them feel secure and prepares their brain for rest. Your routine could look like this:

  • Bath
  • Nappy & pyjamas
  • Feed or bottle
  • Story or lullaby
  • Snuggle with a comfort toy
  • White noise on, lights out

Even if your routine only takes 20–30 minutes, consistency is what makes it work.

 

3. Create a Calm Sleep Environment

Make your baby’s bedroom a space that supports rest. Use:

  • Soft lighting or a night light
  • A consistent sleeping space (like their cot or crib)
  • White noise to block external sounds
  • A comfort toy for emotional support

Avoid screens or bright lights — they can interfere with melatonin, the hormone that promotes sleep.

 

4. Pay Attention to Sleep Cues

Overtired babies struggle more to fall asleep. Watch for signs like:

  • Rubbing eyes
  • Yawning
  • Turning away
  • Fussiness

Try to begin the routine before your baby becomes overtired. A consistent bedtime based on your baby’s natural sleep windows makes a big difference.

 

5. Stay Flexible – But Consistent

Life happens — teething, illness, holidays — and routines sometimes go off-track. That’s okay. The goal isn’t perfection but consistency. Gently return to your bedtime rhythm as soon as possible.

🐳 A comfort toy, like a familiar plush whale, can be a big help during disruptions. Babies associate it with home and sleep, even in new environments.

 

Why Bedtime Routines Matter

According to sleep experts (including those at the Lullaby Trust), a calming, predictable bedtime routine can:

  • Reduce night waking’s
  • Improve total sleep duration
  • Support emotional regulation
  • Build secure attachment

It’s not about strict schedules - it’s about nurturing connection, reducing anxiety, and building habits that support long-term sleep health.

 

Bonus Tip: Make It a Bonding Moment

Bedtime routines are also a beautiful opportunity to connect. A shared song, story, or cuddle helps your baby feel loved and safe - the perfect emotional state for drifting off to sleep.

Looking for a bedtime buddy?
Our comfort whales are designed to support emotional security, sensory soothing, and better baby sleep -  from the first months and beyond.

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🔗 Read more baby sleep tips on our blog

📖 Want more baby sleep tips? Read: World Sleep Day 2025

 

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