As a new parent, making sure your baby is getting enough sleep can be both a priority and a challenge. You’ll likely hear about the benefits of establishing consistent routines for your little ones. But why exactly is this so important? In this blog, we’ll take a closer look at the importance of sleep, why bedtime routines matter, when to introduce them and how to build a routine that works for you both.

As babies grow and develop, their sleep needs naturally change. The American Academy of Pediatrics (AAP) recommends that newborns get between 14 and 17 hours of sleep each day. Once babies reach the 4 to 12-month range, that number shifts slightly to about 12 to 16 hours. When they move into the toddler stage, their daily sleep requirement adjusts again to roughly 11 to 14 hours. These totals include both nighttime sleep and daytime naps, though as little ones get older, more of that sleep tends to happen overnight.

It’s important to remember that these are general guidelines, not rigid rules. Every baby is different—some may need a little more sleep, while others may get by with less. Just like adults, babies can have days where they’re sleepier than usual or days when they need a bit less rest. The key is to tune into your baby’s cues and make sure they’re getting enough restorative sleep to support their growth and development.

While some babies may eventually settle into a sleep pattern that lines up with yours, it rarely happens without some guidance. Babies respond well to structure, and having a consistent bedtime routine can help them fall asleep more easily and stay asleep longer. While you can’t fully control your baby’s sleep habits, you can set up the right environment to support healthy sleep.

A calm bedtime routine can make a big difference in how well your baby sleeps. When the same steps happen each night, it helps your baby learn what to expect, creating a sense of security and making it easier for them to relax. Over time, this consistency builds a clear connection between the routine and going to sleep.

According to the NHS, many babies begin to show more regular sleep patterns and start sleeping for longer periods at night around the three-month mark. This stage can be a good time to introduce a consistent bedtime routine, as babies are more capable of recognising and adapting to sleep cues.

Before this stage, babies haven’t yet developed a circadian rhythm—the internal body clock that helps regulate sleep and wake cycles. Without this, it’s normal for their sleep to be fragmented and unpredictable, often driven by hunger or comfort needs rather than any kind of schedule.

Around three months, you might start to notice some changes in your baby’s sleep. They may begin to tell the difference between day and night and settle into a more regular sleep pattern. Nighttime sleep often becomes longer and deeper, with fewer feeds needed overnight. These signs are a good indication that your baby is developmentally ready to be introduced to a bedtime routine.

Getting started with a bedtime routine doesn’t have to be complicated, but it does need consistency and planning. The first step is deciding what time you’d like your baby to be asleep by in the evening. Once you’ve picked a general bedtime, plan to begin the routine around 30 to 60 minutes beforehand. This gives you enough time to wind things down without rushing, helping your baby gradually transition from the excitement of the day into a more restful state.

The goal is to begin the routine before your baby becomes overtired. Over time, you’ll become more familiar with their early sleep cues—like fussing, rubbing their eyes, or yawning. Tools like Dream Sock® can be especially helpful here. Its predictive sleep technology monitors your baby’s patterns and can notify you when they’re likely to be ready for sleep. This can take some of the guesswork out of bedtime, making it easier to start the routine at the ideal time—before your baby becomes overtired or overstimulated.

One of the most effective parts of any bedtime routine is repetition. Doing the same steps, in the same order each night, helps your baby understand what to expect. This sense of predictability helps them feel secure and makes it easier for them to relax and fall asleep. With time, these repeated steps will become sleep signals your baby will learn to recognise.

If you have a partner, try to share the bedtime routine when possible. This helps your baby feel comfortable being settled by either of you, which can be useful on the nights when one of you isn’t available.

A bedtime routine is simply about building a calm, predictable structure your baby can count on. It might take a bit of time—sometimes several days or even weeks—for your baby to fully connect the routine with sleep. But with patience and repetition, it will become a clear signal that bedtime is near.

When it comes to creating a bedtime routine for your baby, there’s no one-size-fits-all approach. What works for one family might not feel right for another. The most important thing is to create a calm, predictable sequence that helps your baby wind down and understand that sleep is coming and to choose what feels natural and comforting for both you and your baby. The following ideas are commonly used by parents to support restful sleep, but you can shape your routine in whatever way works best for your family.

Including a bath in your baby’s bedtime routine can be a gentle way to signal that the day is coming to an end. The warm water and calming environment often help babies relax, making it easier for them to transition into sleep. However, it’s important to remember that not all babies find bath time relaxing – some may become excited or distressed. If this is the case for your little one, there’s no need to force it into the evening routine. Other calming activities may be better suited.

Daily baths aren’t necessary for babies, especially in the early months. The AAP suggests that three baths per week during a baby's first year are enough, as more frequent bathing can dry out your baby's skin. On the days you skip the bath, you can still keep your baby clean with a method known as “topping and tailing.” This involves using warm water and cotton wool to gently clean areas like the face, neck, hands, and bottom—helping maintain hygiene while protecting your baby’s skin from dryness.

Cuddling or offering a gentle massage before bed can be a helpful way to calm your baby and prepare them for sleep. This type of physical contact can lower stress levels, regulate emotions, and help babies feel safe and secure, especially at the end of a busy day. When babies experience skin-to-skin contact, such as being held close or gently massaged, their bodies release oxytocin. This hormone plays an important role in building trust and attachment between parent and child, and it also helps reduce anxiety and promote a sense of wellbeing. These calming effects make it easier for babies to fall asleep and settle into longer, more restful stretches of sleep. (source)

Incorporating cuddles into your bedtime routine can also create consistency. Over time, it becomes a familiar cue that helps your baby recognise when it’s time to wind down. It doesn’t have to be a separate step either—cuddling can be naturally included while reading a book, singing a lullaby, or just holding your baby before placing them in their cot.

Reading a short story before bed is a great way to help your baby wind down and get ready for sleep. Even if they’re too young to follow the words, the sound of your voice and the calm rhythm of reading can have a soothing effect.

Bedtime stories create a moment of connection between you and your baby at the end of the day. The routine of reading and the familiar tone of your voice helps signal that it's time to relax and prepare for sleep. Over time, this becomes a comforting habit your baby will come to expect and enjoy.

Books with gentle language, repetitive phrases, and soft illustrations tend to work well, especially as your baby grows and starts to engage more with the story. Just a few minutes of reading each night can not only support better sleep but also encourage early language development.

Lullabies are another simple and effective way to help babies relax at bedtime. Babies are naturally drawn to the familiar tone of their caregiver’s voice, and hearing you sing can help them feel calm and reassured as they settle down for the night.

The structure of lullabies is what makes them especially effective. They tend to follow slow, repetitive rhythms and gentle melodies, which can mimic the soothing sensation of being rocked. This combination makes them particularly calming for babies, more so than other types of music. Well-known lullabies include: ‘Twinkle, Twinkle Little Star’, ‘Rock-a-Bye Baby’, and ‘Hush Little Baby’.

Helping your baby develop healthy sleep habits takes time, patience, and flexibility—but establishing a consistent bedtime routine can make a real difference. Remember, there’s no single way to create a bedtime routine, it’s about finding what works best for you and your baby. You might also choose to add in other simple cues like putting on pyjamas, dimming the lights, or offering a quiet feed. The goal is to build a calm, consistent pattern that helps them understand when it’s time to sleep.

If you have other children or a busy evening routine, keeping things simple can be just as effective. You might not have time for a bath or a massage every night, and that’s okay. Even something as small as singing the same song while dressing your baby for bed can offer the familiarity and comfort they need to settle.

As your baby grows and their needs change, your routine might shift too—and that’s completely normal. Trust your instincts, stay consistent where you can, and don’t be afraid to adapt as you go. A bedtime routine doesn’t have to be complicated, it just has to feel right for you and your baby.