How to create a healthy sleep routine for baby (and mom)
Seven small, consistent routines that build towards healthy sleep habits … one night at a time.
Let’s start with the bad news – there’s no magic formula that guarantees a full night’s sleep. The good news is that a predictable sequence of consistent, calming bedtime routines helps babies recognise when it’s time to wind down, while creating a sense of security that encourages better sleep habits over time.
- Keep bedtime predictable
Babies thrive on routine. Aim to start bedtime at roughly the same time each evening with a familiar sequence such as bath time, feeding, cuddles, a lullaby or story, and then into bed while your baby is calm and sleepy.
Tip: Be sure to lay baby down feet and bottom first before their head, so as not to activate the startle reflex.
Repeating the same routine each night helps babies recognise that sleep is approaching, making the transition easier over time.
- Create a calm sleep environment
About 30 to 60 minutes before bedtime, dim lights, lower household noise and avoid stimulating play. Soft voices and gentle interactions help babies wind down naturally.
Tip: Keeping the room comfortably cool and dark can also support better-quality sleep.
- Comfort without creating sleep associations
Many babies find comfort in sucking as they fall asleep. Using an orthodontically designed soother (also known as pacifiers or dummies) can help satisfy this natural reflex while supporting healthy oral development.
- Make night-time feeds less disruptive
If your baby still wakes for feeds, keep interactions calm and quiet. Avoid bright lighting, loud conversations or stimulating play, which can make it harder for babies to settle back to sleep afterwards.
Preparing everything you’ll need before bedtime can also help minimise disruptions during the night.
- Offer gentle reassurance
It’s perfectly normal for babies to wake during the night, particularly during developmental leaps, illness, or teething. Attend to your baby calmly and consistently to help them feel secure.
- Add a comforting bedtime companion
For older babies and toddlers, a familiar bedtime object can become part of a reassuring night-time routine.
- Be patient with yourself too
Perhaps the most important advice for parents is to let go of the pressure to achieve “perfect” sleep. Sleep patterns naturally change during the first few years of life, and every baby develops at their own pace.
Find out more by visiting Vital Baby.
For more on kids, visit Get It Magazine.
