What is one piece of advice you would give to new parents about establishing a bedtime routine? What steps did you include in your routine, and how long did it take for your baby to adjust?

Question

Establishing effective bedtime routines can significantly impact the quality of sleep for both children and adults. This article presents expert-backed tips to help create a relaxing and consistent nighttime ritual. From fostering positive bonding experiences to ensuring a comfortable sleep environment, these strategies aim to transform bedtime from a potential struggle into a peaceful transition to restful sleep.

Cory Arsic · Answer

Bedtime doesn't have to be a chore; it can be a positive, bonding experience. Incorporating positive and calming activities like reading books or listening to soothing music makes bedtime something children look forward to instead of resisting.
Our bedtime routine always included a short story that we read together in turns every night. We also included a quiet playtime or lullabies that signaled that the day was winding down. These rituals helped our children transition from active play to a calm state of mind, making way for sleep. Doing these enjoyable activities consistently made the routine seem normal rather than forced.
It took the children about ten days to completely buy into the wind-down activities. They started anticipating and looking forward to this quality time, and bedtime was no longer stressful for any of us. My recommendation is to pack the routine with calm, enjoyable moments; it strengthens your relationship and makes the transition to sleep more comfortable.

Desiree Teng · Answer

I would advise new parents to maintain a regular nighttime routine since babies prefer consistency over complication. The objective is to develop a few soothing cues that will help your baby know when it's time to wind down, not to have a lengthy checklist.
For my baby, that meant placing the drowsy but alert baby in the crib after a warm bath, lowering the lights, and reading a lullaby or short story. The first few evenings were challenging, but sticking to the same schedule and order every night made a significant impact. It only took 2 weeks for my kids to get used to the routine. The rhythm itself eventually developed into a signal for sleep, making the transition to nighttime smoother.

Gary Harutyunyan · Answer

When my newborn was struggling with sleep, I learned the hard way that consistency beats perfection every time. The one piece of advice I'd give is to start your routine at the exact same time every night, even if it feels rigid at first.
Our routine was simple: warm bath at 7 PM, fresh diaper and pajamas, then 10 minutes with the Sleepy Baby device providing gentle rhythmic patting while playing heartbeat sounds. We'd dim the lights during this time and I'd softly talk to him. The whole process took about 30 minutes.
It took exactly two weeks for my son to start recognizing the pattern and settling faster. By week three, he was actually getting drowsy just hearing the bath water running. The key was doing it religiously every single night, even when we were exhausted or traveling.
What surprised me most was how the routine helped me relax too. As a single-mother-raised father, I was anxious about bonding, but those 30 minutes became our sacred time together where I could practice being the nurturing dad I never had.

Carrie Jackson · Answer

As a child psychologist, I see many parents who create elaborate bedtime routines with multiple steps, only to feel defeated when they can't maintain them every single night. I recommend that families start by choosing just two calming activities that work for their family, such as a bath and bedtime story, and trying to stick with those first.
Children's brains crave predictability, and it helps them feel safe and know what to expect. Many parents feel pressure to be consistent with a perfect bedtime routine every single night, but this isn't necessary. Life happens, and you'll have evenings when you're completely drained. Following your child's bedtime routine four out of seven nights a week is much better than missing it one night and then never following through at all. Be patient with the process and with yourself because new routines and habits take time to build.

Dr. Erica Wollerman · Answer

This is a great question! I think that routines in general are incredibly supportive of children's development and mental health. Starting off young is incredibly helpful, and in our family, we began our son's bedtime routine when he was approximately 4-6 months old. We would give him a bath, a snuggle and some lotion, read a book, and then give him a bottle before bed. Even at 8 years old, he still looks forward to reading with us before bed!
When we first started his routine, he adjusted fairly quickly, partially because all of the tasks were enjoyable for him. However, in my work, I have encountered families where children resist the changes for a bit longer. I believe this is a great opportunity for parents to effectively use love and limits in that they can take their time to help their baby adjust, but still hold boundaries.

Yunna Takeuchi · Answer

In my new role as Co-founder and CXO at City Unscripted (in addition to being a parent to my daughter Sakura), bedtime routines can sometimes be tricky to establish, so it's important to prevent bad habits from forming. Every child will respond differently to sleep transitions, so it's best not to focus on strict time limits, but instead try to create soothing environments that signal to the children it's time to sleep.
When Sakura was a baby, our routine involved hot baths, light lavender oil massages, softly spoken lullabies and stories, and around 7:30 PM, a wind-down order closer to bedtime. The key was keeping these steps constant, even when I traveled often on business. Caregivers carried out identical routines, and it took almost 6 weeks of being home before her sleep was consistently what it should be.
The real key is to start winding down long before your child needs to actually go to sleep, so they can make a smooth transition from activity to sleep, organically preparing their bodies and minds for rest in the process. It also keeps you from that harried rushing that negates the actual routine. We dimmed lights in the house after dinner, stopped screen time two hours before bed, and included quiet activities like puzzles or coloring to keep her engaged but relaxed.
Remember - it doesn't have to be perfect. Being out of routine or not doing every part isn't the problem as long as you are putting into place as much of a calming sequence and timing as you can. Place emphasis on the establishment of internal sleep cues and a feeling of security during predictable evening routines that make for a gradual and soothing transition from day to night.

Nicolas Breedlove · Answer

Think rhythm, not perfection. We built a short wind-down routine that fits real life with older kids. It consists of fifteen minutes of dim lights, a lukewarm bath, applying lotion, singing one song, and then putting the child down awake with a pacifier. The first thing I check is whether the last hour has remained quiet and the screens have been off. One thing I've noticed is that taking shorter steps is more effective than stretching before bedtime.
Room cues matter. Blackout curtains, white noise at a steady 40 dB, and using the same sleep sack every night are important. I monitored two key metrics: time to fall asleep and night wake length. Our baby settled in seven to ten nights, with faster settlements by the end of week one. Keep the steps short and your tone steady, and the routine does the heavy lifting.

Dr. Maria Knöbel · Answer

Parents with a new bedtime schedule should take into account the power of touch. By this, I mean giving a short and gentle massage before going to sleep. When you place your baby on a soft surface and slowly massage their arms, legs, and tummy with light circular movements, it helps with circulation, relieves trapped wind, and lowers stress hormones. As a result, it will become easier for the baby to settle. By repeating the same routine every evening at the same time, the baby associates those sensations with bedtime. Most infants begin to respond within two to three weeks, and parents usually notice less fussing and quicker settling once this becomes part of the nightly rhythm.

Russell Koh · Answer

The single piece of advice that I would offer is to maintain a regular sleep schedule, and much of it is to ensure that the crib is a comfortable and secure environment. Begin with a solid, flat mattress and a fitted crib sheet of breathable material such as cotton. Make sure that the sheet fits snugly without any loose fabric. A cool, dark, and quiet room may count as a comfortable environment. You can invest in blackout curtains to shut out stimulating light, and a cool room temperature will assist in promoting sleep. It is important to keep the crib free of pillows, blankets, or toys to keep it safe and so that the crib becomes a place that is only dedicated to sleeping.
This relaxing atmosphere, when combined with other soothing routines like taking warm baths, reading a calming story, or singing a lullaby, sends a strong signal that lets your baby know it's time to go to sleep. With an emphasis on establishing a safe and comfortable base by investing in the correct bedding and ambiance, you are laying the groundwork for a good routine and numerous nights of restful sleep for both the baby and the parents.

9 Tips For Establishing Bedtime Routines

Table of Contents

9 Tips For Establishing Bedtime Routines

Create a Positive Bonding Experience

Maintain Consistent Soothing Cues

Start Routine at Same Time Daily

Choose Two Calming Activities

Establish Early Enjoyable Bedtime Habits

Gradually Transition from Activity to Sleep

Build Short Wind-Down Routine

Incorporate Gentle Massage Before Bed

Ensure Comfortable and Secure Environment

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