How and when to start a bedtime routine for your baby
Adding a baby into your family is both an amazing and challenging time. It is normal to wonder why they don’t give you a handbook when you leave the hospital (*hint… this is why I made one! I linked it at the end of this article), so you’re not alone if you’ve thought this before. Everything is so new for both you and your baby and every day can feel like you are just getting by.
One of the most common questions I get is how and at what age to establish a bedtime routine with your baby. In those early days, it can often feel like all you do, 24 hours a day, is feed the baby, change the baby, and try to get them to sleep. It is a GRIND and can feel so exhausting.
In the first six weeks, your baby will both be very hungry and very sleepy. The main priority in these first few weeks is to establish feeding and sleep patterns by offering a feed at least once every three hours (usually closer to every 1.5-2.5 hours, on-demand) and getting them to sleep in between.
Around 6-8 weeks of age, their ability to follow a cyclical pattern to their day improves. Their wake windows also start to lengthen a bit and there seems to be time to do things besides just feeding them when they are awake. This is a great age to begin to implement a short series of steps prior to bedtime to signal to their bodies that it is time to sleep.
Here is an example of a simple bedtime routine for your baby:
Change diaper
Put on pajamas
Breast or bottle feed
Swaddle or sleep sack
Turn on white noise
Cuddles and/or rocking
Lay baby down
Some things to keep in mind:
It can be normal for newborns to fall asleep at the end of their feeding. Just make sure they are taking a full feeding before falling asleep. The time spent feeding can vary greatly between babies, but it typically takes anywhere from 15-45 minutes for a young baby to take a full feed.
Swaddling is all about your baby’s preference. Some like the feeling of being constricted while others want their arms free. Some babies prefer being swaddled with their arms down by their sides and others prefer their arms up by their face. It takes a bit of trial and error. Do what works for your baby.
Keep their sleep environment very dark at night. This will help your baby sleep better overnight as well as help sort out “day-night confusion”.
If you want your baby to sleep in a crib or bassinet, practice from day one. Even if they don’t sleep there all night, try to put them down there at the start of each night. It can take time for your baby to feel comfortable in their own space.
*Note: The American Academy of Pediatrics states that babies should sleep alone, on their back, and in a crib or other firm/flat sleep space, such as bassinet or pack-n-play, in the same room as a caregiver. Sleeping in a parent’s bed or in a parent’s arms is not recommended. Only you get to decide what is right for your family. You are allowed to weigh the risks and benefits of a particular option and make the choice that feels right for you. Research shows that a majority of mothers (particularly breastfeeding mothers) will bed-share (have their baby sleep in bed with them) at some point during those early months, usually out of exhaustion. There is a way to make bed-sharing safer (not without risk) by following the guidelines outlined here. It is not recommended for your baby to sleep in your arms in a recliner or on a couch.
As always, feel free to take what you need and leave the rest - you are not doing anything wrong if you choose not to implement something I suggest in this post or your baby doesn’t follow these exact patterns. I believe that infant sleep is a mix of a baby’s natural temperament AND the routines, habits and patterns you create day-to-day. Do what works for you!
I hope this helps you have a good idea on how and when to bedtime routine with your newborn. As always, drop any questions in the comments of this post or send me a DM on Instagram.
If you want a more detailed view of your baby’s day, check out my 0-3 Month Comprehensive Routine Guide. I teach you exactly how to structure your newborn’s day to set you up for success in these early days.