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Key Summary
- A baby bedtime routine can be simple, flexible and adapted as your baby grows.
- Repeating a few calming activities can help your baby recognise that bedtime is approaching.
- Newborn sleep patterns vary, so respond to feeding needs and tired signs rather than following a rigid schedule.
- Active sleep can include movement and noises, while quiet sleep is generally calmer and more still.
- Follow all six Red Nose safe-sleep recommendations for every sleep, day and night.
- A bedtime approach should support parent wellbeing rather than create additional pressure.
A baby bedtime routine does not need to follow a strict schedule. A few calm, predictable steps can help signal that bedtime is approaching, while still allowing you to respond to your baby’s age, feeding needs, and sleep cues. Every baby is different, so focus on a flexible rhythm that works for your family.
What is a baby bedtime routine?
A baby sleep routine is in its most simple form, a set of activities that you do before bed that allows your baby to predict what is coming next. For example, historically this has been feed, bath, bed. While this has served many families in the past, a bedtime routine can work alongside a safe sleep environment and your baby’s individual feeding and tired cues. It does not need to happen at exactly the same time or in exactly the same way every night.Baby sleep explained
What is active sleep vs quiet sleep?
Newborns move between two different sleep states and sometimes it can be confusing because they look like they are still awake.Active sleep is when they might grunt and groan, move about or even cry while they are still asleep. You may also notice some irregular breathing in this state.
Quiet sleep is when your bub is quiet, still and has regulated breathing.
Experts suggest resisting the urge to pick up your baby straight away as they may just be in active sleep mode. Give them a minute or two to see if they can resettle themselves.
What is a circadian rhythm?
Your circadian rhythm is your body’s internal clock that helps you tell the difference between day and night. It is relevant to both adults and babies.You can help build a healthy circadian rhythm for your bub by:
- Setting up a contrasting day and night – meaning make sure when it’s dark, the room is dark and likewise for waking moments
- Avoid overstimulating before bed
- Don't rush to pick up before establishing which type of sleep they may be in
- Breastfeed in evening or overnight as research shows that night-time breast milk contains higher levels of tryptophan which supports melatonin (the natural sleep hormone) production.
- Maintain a repetitive rhythm to help establish the body clock.
Sleep Cycles Explained
A sleep cycle refers to the way our sleep works for both adults and babies. It’s about the how we move through deep sleep and back, with adults having usually 90 minute cycles and babies around 40-60 minute cycles.Newborn experience three sleep states:
- Rem/active sleep
- Non-rem sleep
- Mix of both
Offers to help with Bedtime
A simple baby bedtime routine to try
- Focus on your settling techniques. This could be swaddling, shushing, gentle movement and patting.
- Search for signs of discomfort This could be potentially wind (the drawing up of legs or jerky movements), arching of the back (could be a sign of over tiredness) a dirty nappy, or even something as simple as an itchy clothing tag.
- The sleep environment Is the room too bright? Is it too hot or too cold, all things within your control.
Signs your baby may be ready for rest
No one knows your baby and their idiosyncrasies better than you. By this we mean the way they pop their fingers in their mouth when they’re tired, or perhaps how they squirm when it’s time for number twos. All these things are unique to your baby, and as you get to know each other you will be able to read them better.
Here are a few common signs. Your baby may show some or none of these:
- yawning
- jerky movements
- becoming quiet, not wanting to play
- grizzling or fussing
- rubbing their eyes
- making a sleepy sound
- crying
- facial grimaces, including pulling faces
- clenched fists
- waving arms and legs about
What are the five key safe-sleep practices?
We could not talk bedtime without covering the most important part. Safety. Red Nose is currently Australia's leading authority on safe sleep practices and they offer many tips on how to ensure you’re creating a safe environment for your bub. Here are a few recommendations:
Five key safe-sleep practices:
- Place baby on their back to sleep.
- Keep baby’s face and head uncovered.
- Keep baby smoke-free before and after birth.
- Provide a safe sleep environment day and night.
- Sleep baby in their own safe sleep space in the parent or caregiver’s room for the first six months.
Why you matter in all of this sleep business
“Happy mum (or dad), happy baby.” While this saying can invoke more frustration than it intends, it does have a point. So much of the conversation is around what is best for your bub, but your wellbeing is just as important.
While this is a lofty statement, wellbeing is simply making sure you are considered in the day-to-day. No matter what the each day entails, try and carve out a few things that bring you joy, for you. Not anyone else. A few pages of a good book, finishing a hot coffee, have a stretch, watching the world go by, a nice meditation, whatever works for you.
The final word
Information around bedtime changes as we learn more and more about the little people we create. The one thing you can always rely on is your own instincts as a parent.