A consistent bedtime routine is essential in helping your baby recognise when it’s time to wind down and prepare for sleep. Babies thrive on routine, and establishing a predictable sequence of events each evening can make bedtime smoother and more peaceful. Below is a guide to creating an effective bedtime routine that signals to your baby that it’s time to sleep, along with tips on how to handle nighttime awakenings.

Building a Three-Part Bedtime Routine

Establishing a simple three-step routine that you follow in the same order every night can significantly help your baby recognise that it’s time to sleep. Consistency is key, as repeating the same activities each evening helps reinforce the idea that bedtime is approaching. Here are some ideas to choose from when crafting your baby’s bedtime routine:

• Warm bath: The warmth of the water relaxes your baby’s muscles and signals that it’s time to wind down.

• Gentle massage: A massage with baby-safe lotion can be a soothing transition from bath time to bedtime.

• Storytime: Reading a calm, soothing story helps your baby relax and prepares them for sleep.

• Calming songs or music: Soft lullabies or gentle music can create a peaceful atmosphere.

• Dimming the lights: Turning off the main lights and switching on a night light signals that it’s time for sleep.

• Cuddle and a kiss: A loving cuddle and kiss provide comfort and reassurance.

• Warm milk: A bottle of warm milk can be a comforting part of the bedtime routine.

• White noise: The gentle hum of white noise can help drown out other household sounds and create a sleep-friendly environment.

• 5 minutes with Oscar the Octopus: Oscars gentle weighting helps your child feel safe and secure

• Dummy: Sucking on a dummy has a calming effect on many children. 

For example, our sleep routine involved dimming the lights and turning on a night light, offering a bottle of warm milk, and then giving baby their dummy. (This was before we designed Oscar the Octopus—he would definitely be part of it now!)

Tip: If you don’t want to be restricted by bedtime, choose three activities that can be easily done even when you’re away from home.

What to Do If Your Baby Wakes During the Night

Despite your best efforts, it’s normal for babies to wake during the night. How you respond to these wake-ups can significantly influence their ability to self-soothe and fall back asleep on their own.

• Wait and Listen: Before rushing in, pause and listen to your baby’s cries. Sometimes, babies might stir or cry briefly in their sleep but settle back down on their own. If the cry is soft and short, give your baby a few minutes to see if they can self-soothe and return to sleep.

• Gentle Reassurance: If your baby isn’t due for a feed and doesn’t settle on their own, offer gentle reassurance without fully waking them. You can place a hand on their chest, softly shush them, or quietly say a few comforting words. Avoid turning on bright lights or picking them up unless necessary. The goal is to provide comfort without fully waking them.

• If Baby Needs Feeding: If your baby needs a feed, try to keep the lights off and use a dim side light. If necessary, change their nappy first, but keep interactions minimal. Feed and burp them as needed, and then gently put them back down to sleep.

Consistency is crucial when teaching your baby to sleep through the night. Try to respond to nighttime wake-ups in the same way each time. This helps your baby understand that nighttime is for sleeping and that they don’t need to fully wake up for comfort. Over time, this consistency will help reduce the frequency of night wakings.

By establishing a predictable bedtime routine and responding calmly and consistently to nighttime wake-ups, you’ll create a sleep environment that helps your baby learn to rest peacefully. With patience and persistence, both you and your baby will enjoy more restful nights.