As a parent, you’ve probably heard that a consistent bedtime routine is key to helping your little one sleep well. But figuring out exactly how to create a routine that works—without endless battles or tears—can feel overwhelming. The good news? Establishing a bedtime routine doesn’t have to be complicated. In fact, the simpler and more predictable it is, the better it works. Let’s walk through the steps to create a soothing, effective bedtime routine for your infant or toddler.
Why A Bedtime Routine Matters
Babies and toddlers thrive on consistency. A bedtime routine helps signal to your child that sleep is coming, which makes it easier for them to settle down. When they know what to expect, their bodies naturally begin to relax, making it easier to fall asleep and stay asleep. Plus, a predictable routine can help reduce bedtime struggles and night wakings—giving everyone in the house more rest.
Step 1: Pick A Consistent Bedtime
Consistency is the foundation of a successful bedtime routine. Choose a bedtime that allows your child to get enough sleep based on their age and daily schedule. For most infants and toddlers, this means bedtime should fall between 6:30 p.m. and 8:00 p.m.
Pro tip: Watch for sleep cues like rubbing eyes, yawning, or fussiness. These signs indicate that your child is getting tired and ready for sleep.
Step 2: Create A Calm Environment
A peaceful sleep environment helps your child wind down and fall asleep more easily. Try these simple tips:
• Dim the lights 30 minutes before bedtime to signal that sleep is near.
• Keep the room at a comfortable temperature (around 68–72°F).
• Use white noise or a sound machine to block out household noise.
• Keep the crib or bed free of distractions—just a snug sleep sack or favorite lovey (if they’re old enough) is enough.
Step 3: Follow A Predictable Routine
A bedtime routine should last about 20–30 minutes and follow the same order every night. This consistency helps your child understand that sleep is coming. A simple routine might look like this:
1. Bath or Wash-Up – A warm bath or simply washing hands and face helps signal that the day is winding down.
2. Pajamas and Diaper Change – Getting dressed for bed helps transition from playtime to sleep time.
3. Storytime – Choose a calming book (nothing too stimulating). The sound of your voice is soothing and helps your child feel connected.
4. Lullaby or Cuddles – Singing a soft song or snuggling for a few minutes helps your child feel secure and ready for sleep.
5. Lights Out – Place your baby or toddler in their crib or bed while they’re drowsy but still awake. This helps them learn to self-soothe and fall asleep independently.
Step 4: Be Consistent (But Flexible!)
The key to success is consistency—but life happens. If bedtime is a little later one night or your child resists sleep, don’t stress. Try to stick to the same order of events, even if the timing shifts a bit. Over time, your child will begin to understand the pattern and settle more easily.
Pro tip: If your toddler resists bedtime, offer choices within the routine to give them a sense of control. (“Do you want to wear the blue pajamas or the red ones?”)
Step 5: Keep Night Wakings Low-Key
If your child wakes up during the night, keep interactions calm and brief. Offer comfort without stimulating them too much—keep lights dim and voices soft. If your baby still needs night feedings, try to keep them calm and focused on sleep afterward.
What If It's Not Working?
If bedtime battles persist, take a step back and evaluate:
• Is bedtime too late (causing overtiredness)?
• Is your child getting too much or too little daytime sleep?
• Are there too many stimulating activities close to bedtime?
Small adjustments can make a big difference. If you stay consistent and patient, your child will learn to settle into the routine.
The Payoff: Better Sleep For Everyone
Establishing a bedtime routine takes time and patience, but once it clicks, you’ll notice a difference—not just in your child’s sleep, but in their overall mood and behavior. And let’s be honest—more sleep for them means more sleep for you, too.
So start small, stay consistent, and trust the process. You’ve got this!
FROM THE AUTHOR
Hey there! I'm Renée Therese, Owner/Founder & Lead Consultant for The Tired Mama Sleep Co.
As a mom myself, I know what it's like to be absolutely sleep deprived. When she was an infant, my daughter wanted to be held all night and day, asleep or not. I couldn't put her down it seemed! Something had to give... I scoured the internet and local resources for tried and true methods of getting her to sleep independently, but there were so many! How would I know which method to choose?
In turn, I decided to take a holistic approach to sleep, and thus, The Tired Mama Sleep Co. was born.
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