Creating a Calming Bedtime Routine for Babies & Toddlers

Every parent’s dream is to have their little one sleep soundly through the night. While this may seem like an impossible task, it can be achieved by creating a calming bedtime routine for toddlers or infants. Apart from providing the predictability that ‘tells’ your kiddo to start winding down, it can also help shorten (if not eliminate) late-night wake-ups.

Here’s what you need to do to create a calming bedtime routine for your little one:

1. Run a Soothing Bath

To facilitate sleep, bathe your baby at least 90 minutes before their turn-down time. This baby bedtime routine stimulates blood circulation in the extremities, which, in turn, cools their core and promotes sleep.

For added relaxation, use a mild soap and lotion made of chamomile or lavender, as they can help induce sleep and improve sleep quality.

Lastly, wrap your baby in a stretchy swaddle blanket that mimics the feeling of the womb and promotes better sleep. Likewise, dressing your toddler in comfy bamboo pajamas can help them feel more relaxed before bed.

2. Dim It Down

Starting at age 3 months, your baby will start producing melatonin, a hormone that promotes sleepiness, in the evenings. As its production is enhanced by the dark, it’s a must to keep the room dim once you start the bedtime routine for your toddler or infant. Doing so will also prevent them from waking up early since the sunlight peeking through the curtains could awaken them.

3. Feeding Is Key

Like adults, babies won’t sleep well if they’re hungry. So, as part of your baby’s bedtime routine, be sure to feed them 15 minutes before their intended sleep time. This will make them drowsy and ready for dreamland.

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4. Read a Book

Reading a book in a calm, quiet voice is another crucial part of your kid’s bedtime routine. Not only does it make them sleepy, but it also helps them build language skills. As a bonus, reading also stimulates imaginative play and engages their imagination!

5. Sing/Play a Lullaby

Lullabies have been sung since ancient times, and for good reason. This baby bedtime routine can calm the little ones and help them sleep. In fact, the gentle melodic verses of “Twinkle, Twinkle, Little Star” and other lullabies are so effective that even a foreign version can help them go to sleep.

6. Try White Noise

If you live in a noisy home, then your bedtime routine for toddlers or infants should include the use of white noise. It is made to block out noises that keep your baby up, such as those of rowdy siblings or barking dogs. It also mimics the feeling of being in the womb, which is sure to have a calming effect on your little one.

7. Put Them in the Crib

Make it a point to put your baby down in their crib while they’re drowsy but not yet asleep. They may not like this baby bedtime routine at first, but you’ve got to try and try until you succeed! Do this even for naps, as it will teach them to self-soothe and sleep independently.

While it may seem easier to co-sleep with your little one, letting them sleep on their back in the crib is the best way to reduce the risk of sudden infant death syndrome.

More Bedtime Routine Tips for Toddlers and Infants

Start Them Young

Start the routine early on in life, ideally once they are 6 to 8 weeks old. It need not be elaborate; a short bedtime story should suffice.

Remember: the sooner they get used to their baby bedtime routine, the easier it’ll be to sleep-train them at 4 to 6 months old. Also, an established routine should make sleep regressions less painful for you and the baby!

Shorten Naps

If your baby naps for an extended period, they may have less “sleep pressure,” making it harder for them to fall asleep at night. As such, consider reducing your baby’s nap time in the afternoon. As for the sleep time routines, singing a lullaby or reading to them should be enough.

Avoid Screen Time

Screen time has been linked with a number of negative effects. According to a report, 12-month-olds who spent a lot of time in front of the screen were less alert and attentive. Unfortunately, these effects can last through school age.

Unsurprisingly, screen time has been linked with poor sleep, as it can stimulate young brains. In fact, a study has shown that 13-month-olds lose a minute of sleep for every minute spent in front of a screen. As such, make sure to avoid screen time before your baby’s bedtime routine.

Be Consistent

By definition, your baby’s bedtime routine is a sequence of regularly followed activities, so you should be consistent if you want your baby to sleep well. That means bathing, feeding, reading, and singing a lullaby to them at approximately the same time every night. Avoid going out or running errands near or around sleep time, as this will disrupt the bedtime routine for your toddler or infant.

Timing Is Key

If you’re still having a hard time settling them, observe your child’s sleeping habits and take note of their longest sleep stretches. Familiarize yourself with their sleep cues, such as yawning or rubbing their eyes.

With this info, adjust the baby’s bedtime routine accordingly so that you start 30 to 45 minutes ahead of their sleep time. For example, if their longest sleep stretch is from 8:30 pm to 1 am, then you should begin winding them down at around 7:45 to 8 pm.

Indeed, creating a calming routine is the key to promoting longer, deeper sleep. By following these tips, you’re sure to create a pattern that will improve your own sleep as well.