What should a bedtime routine include, and when should I start one?
Keep it short, calm and the same every night: for example a feed, bath or wash, pajamas, teeth, a book, a song, then into the crib awake. A study of more than 10,000 young children found that the more nights a week a routine happened, the better children slept, with earlier bedtimes and fewer night wakings. You can start one in the first months.
What the research found
A 2015 study in the journal Sleep asked mothers of 10,085 children from birth to 5 years, across 13 countries and regions, how often their child had a bedtime routine. The more nights a week a routine happened, the better the sleep. Children with a consistent routine had:
- Earlier bedtimes
- Less time taken to fall asleep
- Fewer and shorter night wakings
- More total night sleep
The authors concluded that the earlier a routine starts, the better. The study was based on parent reports and shows an association, not proof of cause, but the pattern was strong and consistent.
The AAP’s simple version: Brush, Book, Bed
- Brush: help your child brush their teeth every night.
- Book: read a favorite book, or two.
- Bed: get to bed at a regular time each night.
The AAP also warns against putting a baby to bed with a bottle of milk, formula, juice or any sugary drink.
A good routine is a foundation. When your baby still wakes through the night despite one, the missing piece is usually how they fall asleep, and that is what Actually Sleeping fixes.
Why routines work
A routine is a set of cues. When the same steps happen in the same order every night, a child learns that each step leads to sleep, and the body starts winding down before the lights go out. Predictability also lowers protest: a toddler who knows exactly what comes next has less to negotiate. The AAP’s parent site advises putting babies to bed when they are drowsy, not waiting until they are asleep, so they learn to fall asleep on their own.
Why a good routine is not always enough
Plenty of families have a lovely routine, bath, book and song in the right order every night, and a baby who still wakes every two hours. That is because a routine sets a child up to fall asleep well; it does not, on its own, change how they fall asleep. If the routine ends with your baby asleep on the breast, the bottle or your shoulder, they will need the same thing at every waking between sleep cycles.
Routines also drift. A feed creeps to the end. Two books become five. One parent does it one way and the other parent another. Each change is small and reasonable, and together they can turn a 20-minute routine into an hour.
How Actually Sleeping uses the routine
At Actually Sleeping, the routine is one part of a custom plan written by Dr. Sam for your baby. The plan places feeds, sets the bedtime for your baby’s age and naps, and, most importantly, teaches your baby to fall asleep on their own at the end of it. You get bootcamp-style coaching before the first night and daily 1:1 check-ins, and naps are coached until they are solid. Actually Sleeping works with babies and toddlers from newborn on, so a toddler’s routine can be rebuilt the same way. Hear from parents in our 129 client video reviews.
We guarantee that your baby will sleep 8–12 hours through the night within 14 days of consistent, correct implementation of your sleep plan. If it does not happen, you get a full refund. See also how sleep training works.
If your routine is perfect and your baby still wakes, book a free consultation.
Want this fixed for your baby?
Actually Sleeping is 1:1 coaching: a sleep plan written for your baby by Dr. Sam, bootcamp-style coaching before the first night, and daily check-ins until it is working. 700+ families coached, 129 video reviews, and a written guarantee: 8–12 hours through the night within 14 days, or a full refund.
Frequently asked
When should I start a bedtime routine?
You can start in the first weeks with something very simple, like a diaper change, feed, and song in a dim room. A large study of bedtime routines concluded that the earlier a routine starts, the better.
How long should a bedtime routine be?
Most families find 20 to 30 minutes is plenty. The order and consistency matter more than the length. Long routines tend to invite stalling, especially with toddlers, so keep it short and predictable.
Should a bath be part of the routine every night?
Not necessarily. A bath can be a calming cue, but a quick wash works just as well. What matters is doing the same steps in the same order most nights.
Is it okay to feed my baby to sleep as part of the routine?
Feeding is a normal part of a routine. If your baby falls asleep feeding and then wakes often, the feed’s place in the routine is usually part of the reason. A Actually Sleeping plan reorganizes the routine around this and never forces night feeds to drop; those are your pediatrician’s call.