The Power of a Bedtime Routine: A Guide to Better Infant Sleep
With everything else going on, establishing a bedtime routine might seem like just another item on an already long list of tasks. However, something that may appear very simple actually make things a lot easier for both you and little one.
Why is a bedtime routine important?
A bedtime routine isn't just about getting your little one to sleep; it's about creating a predictable sequence of events that signal to your infant that it's time to wind down and prepare for sleep. Little ones thrive on consistency and predictability, and a bedtime routine provides just that. By following the same steps every night, you're helping your little one to understand it’s time for sleep; making it easier for them to fall asleep and stay asleep throughout the night.
What age can I start a bedtime routine?
A bedtime routine can be started right from the very beginning. Setting a routine for a newborn is a great way for them to understand day and night, regulating their wake sleep cycle. Bedtime routines for a newborn may be at different times each night and this is perfectly normal until they are in more of a day routine.
But don’t worry, if you haven’t started a bedtime routine yet. They can be started at any age and once consistent can have a huge impact on quality of sleep.
What’s the Purpose of a Bedtime Routine?
The primary purpose of a bedtime routine is to establish healthy sleep habits for your little one. Beyond that, it serves several other essential purposes:
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Calming Transition: Little ones can become easily overstimulated by the activities of the day. A bedtime routine helps ease this transition by providing a period of calm and relaxation before sleep.
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Bonding Time: Bedtime routines offer precious moments of bonding between you and little one. Whether it's reading a story, singing a lullaby, or snuggling, these shared experiences strengthen the relationship.
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Sleep Associations: Over time, the bedtime routine becomes associated with sleep, making it easier for your little one to recognise when it's time to sleep and to self-soothe if they wake up during the night.
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Regulating their internal body clock: Consistent bedtime routines help regulate your little one’s circadian rhythm, the internal body clock that regulates sleep-wake cycles. This can lead to more restful sleep and a happier, healthier little one.
What could a routine look like?
The most important factor when creating a bedtime routine is that it fits into your family lifestyle as it needs to be consistent every night. Ideally, it should last no longer than 30-40 minutes however, shorter bedtime routines can work just as well.
A typical bedtime routine might be:
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Bath Time: A warm bath can be incredibly soothing for little one and serves as a relaxing start to the bedtime routine. However, some little ones, particularly toddlers, can become overstimulated by a bath. A bath could then be replaced with a simple face wash or wipe down with a flannel.
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Dim the Lights: Lowering the lights signals to your little one that it's time to wind down and prepares their body for sleep.
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Bedtime Feeding: Whether breastfeeding or bottle-feeding, a final feeding before bed can help satisfy your little one’s hunger and provide comfort.
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Quiet Time: Engage in calming activities such as reading a book, singing a lullaby, or softly talking to your baby. Doing a calming activity after the milk feed allows time for your little one to digest the milk.
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Sleep Environment: Ensure that your little one's sleep environment is conducive to sleep – comfortable, not too warm or too cold, and free from distractions.
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Consistency: Consistency is key to a successful bedtime routine. Aim to start and end the routine at the same time each night to reinforce the association between the routine and sleep.
TV and bedtime
Although there is a lot of advice about avoiding blue light at bedtime sometimes it is just not realistic. TV can be used in a bedtime routine as long as the program is calming and allows your little one to wind down ready for sleep. TV can be particularly useful if you are trying to juggle bedtime with more than one child.
More than one child?
Don’t panic! You can still implement a bedtime with more than one child. Older siblings are great to get involved in the bedtime routine whether that be, getting a fresh sleepsuit out or helping choose the perfect story.
So...
Incorporating a bedtime routine into little one's nightly schedule is a great starting point for getting a better nights sleep. From promoting better sleep to allowing you that special time with little one, a bedtime routine sets the stage for a peaceful and restful night for the entire family.
Embrace the ritual, cherish the moments, and watch as your little one drifts off to dreamland with ease.
If you want to chat about how I can help support you and little one with better sleep book a FREE 15 minute discovery call.