Establishing a Bedtime Routine: Promoting Healthy Sleep Habits from Day One

Quality sleep is so important for both parents and our little ones. But for some babies, it doesn’t always come easily. In this blog, I’ll share some tips on creating a bedtime routine that will help your little one develop healthy sleep habits right from the start. As a certified infant sleep consultant, who has helped hundreds of families 1:1 with sleep, I've seen firsthand how establishing a consistent bedtime routine can work wonders for setting great sleep foundations that last. So, let's dive in!

A Sleep-inducing Environment

First things first, let's talk about the sleep environment. A conducive sleep environment plays a crucial role in ensuring your baby's comfort and promoting quality sleep. Here are a few things to keep in mind:

Lights off: Young babies find the dark soothing, and helps to ensure they don’t feel overstimulated when being settled to sleep. Plus from as early as 8-9 weeks babies start to produce melatonin. An amazing sleep-inducing hormone that can only be produced in the dark. So keep any night lights off for sleep times, and block out any sunlight coming through windows to help ensure easy settling even if the sun is still up. If you need some light during nighttime feeds, opt for a red-based lamp as these won't disrupt your baby's sleep as much as other lights - as they don’t inhibit the production of melatonin. 

Embrace white noise: After spending nine months surrounded by whooshing noises in the womb, the silence of the outside world can be quite unsettling for your little one. Studies show that white noise can help a baby fall asleep faster and when used consistently becomes a great sleep association. It also acts as a consistent soundtrack, masking any household sounds that might disturb them and lulling your baby back to sleep between sleep cycles.

Safe and cozy: Safe sleep guidelines by the AAP recommend a baby sleeps in a cot or bassinet in a parent's room for at least the first 6 months. If space permits, place their cot away from any windows, and cold air sources like vents, and block any drafts that might be coming through from under doors. Ideally position them on an internal wall, as walls that face externally will feel chillier in the early hours.

Sleepwear: Keeping It Comfy 

Getting their sleepwear and temperature just right is key to great sleep. Here's what you need to know:

Natural Fibers for the Win: Opt for comfy pajamas or onesies made from natural fibers like cotton or bamboo. They tend to breathe better, keeping your baby warm and comfortable. Synthetic fibers, on the other hand, can make them feel sweaty and uncomfortable.

Swaddle Snugly: If your baby is under 12 weeks old, swaddling can help avoid the Moro reflex (startle reflex) that can disturb their sleep. As soon as they show signs of rolling you’ll need to switch to an arms-free infant sleeping bag for safety.

Warm & cozy: It’s important to never overheat your baby, but a cold baby won’t sleep well, so you need to get the balance just right. The general rule of thumb is to use a 2.5 to 3.5 TOG swaddle or sleeping bag for winter and cooler months, and a lighter 0.5 to 1 TOG for summer or warmer months. And don't forget, always keep their face and head uncovered to allow plenty of air circulation and prevent overheating.

Routine: Waking Up and Settling Down

Now, let's talk about establishing a routine that will help your baby's circadian clock adjust to a consistent sleep schedule:

Good morning: Waking up your baby at the same time every morning can help to set their body clock, and is a great first step to having a consistent daily routine. I know it can be tough after a sleepless night, but aiming for a specific wake-up time, like 7:30 am, will also help them settle into a reasonable bedtime as well. Most babies are ready for bedtime around 12 hours after they wake up, so if they sleep in too long in the morning they’ll be up into the late hours as well.

Sunshine is key: Plenty of sunlight and social interaction during awake periods can help your baby distinguish between daytime and nighttime. So, get out and about, have playtime, cuddles, and talk together during the day to help their body clock quickly learn the difference between day and night. 

Bedtime Routine: Wind Down for a Good Night's Sleep

Bedtime routines are fantastic for creating a sense of calm and signaling to your baby that it's time for their longest stretch of sleep. You can start implementing a basic routine in the early days, and it will evolve as your little one grows. Here are some tips to help you establish a soothing bedtime routine:

Simple Steps: In the beginning, your routine can be simple and take around 30 minutes. Consider a warm bath, dressing your baby in sleepwear, a cozy bedtime feed, followed by a cuddle and settling them to sleep. As the weeks go by, you can add more steps to your baby’s routine, such as a gentle massage or reading a book (even if it's just for the sound of your voice). Remember, bedtime is all about connection, so make sure to have lots of eye contact, cuddles, snuggles, and smiles.

To Bathe or Not to Bathe: While a bath before bedtime can help with nighttime sleep, if your baby seems to hate bath time, you can opt for an earlier bath during the day until they grow more comfortable. The key is to find what works best for your baby and your family's routine.

Sleep Associations and Habits: Finding Balance

In the early weeks, it's perfectly normal for your baby to need some assistance in falling asleep. Whether it's feeding, rocking, or bouncing, it’s perfectly normal for a young baby to rely on these sleep associations. But as they grow, it can be helpful to take some steps towards more independent sleep. Here's what you can do:

Embrace Variety: Let your baby experience different ways of falling asleep with different caregivers. Getting another parent or caregiver involved early on can help your baby become comfortable falling asleep even when you're not around. This way, they won't become too attached to a specific method or person.

Practice Makes Perfect: Babies love what is familiar to them. So it’s a good idea to practice some naps in the bassinet even in those early weeks. This way when your arms need a break they’ll still feel comfortable and content sleeping in their familiar sleep space. 

Dream Feed Magic: Consider incorporating a dream feed into your baby’s routine, especially during those early months. A dream feed involves feeding your baby right before you go to bed, ensuring they sleep for a more extended stretch while you get some much-needed rest. If you're breastfeeding, you can settle your baby down, pump for their next feed, and have another caregiver give the dream feed in a breastfeeding-friendly bottle so you can sleep through until their next wake-up time.

Remember, every baby is unique, and it may take some trial and error to find the right routine and sleep strategies that work for your little one. Be patient and flexible as you navigate this journey together.

So there you have it! By creating a sleep-inducing environment, choosing the right sleepwear, establishing a consistent routine, and promoting healthy sleep associations, you're on your way to promoting great sleep habits from day one.

Wishing you easy naps and stress-free bedtimes. Sleep tight!

AUTHOR BIO

Written by Melissa, an internationally certified infant sleep consultant and founder of Baby Sleep Code. Baby Sleep Code offers virtual one-on-one sleep consulting packages and takes a holistic approach to sleep. Providing recommendations on everything that can impact infant sleep, from feeding, nutrition, nap timings, sleep cues, environment, temperament, settling, and more.