• 4 days ago

Bedtime Routine Tips for Babies Who Struggle to Fall Asleep

Why Do Babies Struggle to Fall Asleep?

Common causes of difficulty falling asleep include:

  • Overtiredness or under-tiredness
  • Overstimulating sleep environment (light, noise, temperature)
  • Lack of winding-down time
  • Inconsistent bedtime routine
  • Developmental phases, teething, separation anxiety

Babies need predictability and repetition to understand when it’s time to sleep.

Why Is a Bedtime Routine Important?

  • Helps signal to baby that it’s time to sleep
  • Supports melatonin production
  • Calms the nervous system
  • Makes sleep transitions easier and may reduce night wakings
  • Strengthens parent–baby bonding

Tips for Building an Effective Bedtime Routine

1. Start Around the Same Time Each Night

  • Begin the routine at a consistent hour daily
  • For babies 6–9 months old, an ideal bedtime is between 7:00–8:30 PM

2. Keep the Routine Short and Soothing (20–30 Minutes)

  • Long routines lose effectiveness
  • Include 2–3 activities like bath, massage, pajamas, book or lullaby

3. Dim Lights and Reduce Stimulation

  • Turn off TVs, phones, bright lights
  • Use soft lighting and a calm voice tone

4. Incorporate Physical Contact and Soothing Sounds

  • Holding, cuddling, and skin-to-skin contact create security
  • Try a lullaby or white noise if your baby finds them calming

5. End With a Calm Activity Closest to Sleep

  • The final step should be quiet and relaxing (e.g., story or feeding)
  • Aim to put baby in bed while drowsy but still awake to build self-soothing

Sample Bedtime Routine (Adjust as Needed)

Step

Activity

Time

1

Warm bath

5–10 minutes

2

Gentle massage

5 minutes

3

Pajamas and dim lights

2–3 minutes

4

Story or lullaby

5 minutes

5

Final feeding (optional)

10 minutes

6

Place baby in crib

Sleep onset

Customize based on your baby’s age, temperament, and family preferences.

Common Mistakes to Avoid

Changing the routine frequently — babies need consistency

Including too much stimulation before bed

Rocking or feeding baby to full sleep — they may wake confused later

Instead: Lay baby down while drowsy but still awake to support independent sleep.