Bedtime Routines by Age

Why Routines Matter

A consistent bedtime routine is one of the most powerful tools for healthy sleep. Research consistently shows that children with a regular bedtime routine fall asleep faster, wake less at night, and sleep longer. The routine works as a series of cues that tell your child's brain and body: sleep is coming.

Newborn (0-3 Months): 5 Minutes

• Keep it brief — newborns have very short wake windows and limited patience for routines.
• Diaper change, swaddle, dim the lights.
• Feed (breast or bottle) in a dimly lit room.
• Brief cuddle with a quiet song or shushing.
• Put down drowsy. At this age, falling asleep during the feed is completely normal.

3-6 Months: 10-15 Minutes

• This is when routines start to really click. Your baby is beginning to recognize patterns.
• Diaper change and pajamas.
• Feed in a dimly lit, quiet room.
• One short book or song.
• Into the crib drowsy but awake (start practicing if you have not already).

6-12 Months: 15-20 Minutes

• Bath (does not need to be every night — see the bath article).
• Pajamas and sleep sack.
• Feed (ideally not the last step to avoid a feed-to-sleep association).
• 1-2 short books.
• Song or brief cuddle.
• Into the crib awake with a goodnight phrase ("I love you, goodnight, see you in the morning").

Toddler (1-3 Years): 20-30 Minutes

• Bath or wash up.
• Pajamas, brush teeth.
• 2-3 books (let your child choose — this gives them a sense of control).
• A brief chat about the day or a gratitude practice ("tell me one good thing from today").
• Song or quiet cuddle.
• Goodnight ritual (kiss stuffed animals, turn on nightlight, consistent phrase).