Creating a Bedtime Routine for Newborns

The idea of a "bedtime routine" for a newborn might seem laughable when you're in the trenches of round-the-clock feeds and unpredictable sleep. But even in those chaotic early weeks, establishing gentle, consistent practices can help your baby begin to distinguish day from night and lay the groundwork for better sleep as they grow. This guide shows you how to build a realistic routine that works for newborns—and adapts as they develop.

Why Routines Matter (Even for Newborns)

Newborns don't come out of the womb understanding the difference between day and night. Their circadian rhythm—the internal clock that regulates sleep-wake cycles—develops over the first few months of life. A consistent bedtime routine helps this development by providing cues that signal "it's time to wind down."

Routines also benefit parents. When you have a predictable sequence of events, you feel more in control during a period that can feel chaotic. The routine becomes an anchor point in otherwise unpredictable days.

The Elements of a Newborn Bedtime Routine

A good newborn bedtime routine is short, calm, and consistent. You don't need elaborate activities—simplicity is actually better at this stage. Here are the key elements:

Environment Change

Start by moving to the space where baby will sleep and dimming the lights. This shift in environment signals that something different is happening—we're transitioning from daytime activity to night-time rest. Draw curtains or blinds, reduce household noise and activity, and lower your own voice and energy.

Nappy Change and Fresh Clothes

A clean nappy and comfortable sleepwear set baby up for their longest sleep stretch. Many parents use this as the first step in the formal routine. Speak softly and calmly during the change, avoiding stimulating play.

Gentle Physical Contact

Depending on your baby's cues, this might include:

• A gentle infant massage with baby-safe oil or lotion
• Simply holding and cuddling
• Skin-to-skin contact
• Gentle rocking or swaying

Pay attention to what your baby enjoys. Some newborns find massage overstimulating; others find it incredibly soothing. Follow their lead.

Swaddling (If Appropriate)

Many newborns sleep better when swaddled. The contained feeling mimics the womb and reduces startle reflexes that can wake them. If you're swaddling, this step typically comes after any massage or skin-to-skin time but before feeding.

Always swaddle safely: snug around the chest, loose around the hips, and stop swaddling as soon as baby shows signs of rolling (usually around 8-12 weeks, but watch for individual development).

Feeding

The bedtime feed is usually the last step before putting baby down. Keep lights dim, minimize talking and eye contact, and avoid the temptation to engage playfully. The goal is a calm, sleepy feed that fills baby's tummy for their longest sleep stretch.

Some parents prefer to feed before the nappy change and swaddle to avoid waking baby who has dozed off during the feed. Experiment to find what works for your family.

Sample Newborn Bedtime Routines

Simple Routine (Weeks 1-4)

In the earliest weeks, keep it minimal:

1. Move to bedroom, dim lights
2. Nappy change, dress in sleepwear
3. Swaddle (if using)
4. Feed until drowsy
5. Place in bassinet while drowsy but awake (or fully asleep—it's fine at this age)

Expanded Routine (Weeks 4-12)

As baby becomes more alert during wake times, you can add elements:

1. Move to bedroom, dim lights
2. Warm bath (not every night—2-3 times per week is plenty for newborn skin)
3. Baby massage or lotion
4. Nappy, sleepwear, swaddle/sleep bag
5. Read a short board book or sing a lullaby
6. Final feed
7. Place in bassinet drowsy but awake

The "Drowsy But Awake" Concept

You'll hear this phrase constantly in sleep advice. The idea is that putting baby down slightly awake—rather than fully asleep—helps them learn to fall asleep independently. Over time, this can lead to better self-settling skills.

However, this is a goal to work toward, not a strict rule for newborns. In the fourth trimester (first 12 weeks), many babies need to be held, rocked, or fed to sleep—and that's developmentally normal. If putting down "drowsy but awake" results in a fully awake, upset baby, it's fine to help them fall asleep more fully before transferring.

As baby matures (typically around 3-4 months), you can work more intentionally on this skill if you choose to.

Timing the Routine

When to Start

Very young newborns (0-2 weeks) don't really have a "bedtime"—they sleep in short cycles around the clock. But you can still begin creating gentle distinctions between day and night:

• Daytime: Natural light, normal household activity, feeds in bright spaces
• Night-time: Dim lights, quiet voices, feeds in the bedroom with minimal stimulation

By 4-6 weeks, you can begin introducing a more consistent "bedtime routine" before the evening's longest sleep stretch.

What Time Should Bedtime Be?

For young babies, bedtime often falls between 7-8pm, but this varies widely. Watch for tired cues rather than the clock:

• Yawning
• Rubbing eyes or face
• Becoming quieter and less engaged
• Fussiness that isn't related to hunger or nappy
• Jerky movements or "glazed" look

Start the routine when you see early tired cues, before baby becomes overtired (which makes settling harder).

Adapting the Routine for Different Situations

When You're Not at Home

Try to maintain the core elements even in different locations—the nappy change, the feed, the swaddle. Portable elements (white noise app, familiar sleep bag, same lullaby) help signal to baby that it's sleep time even in unfamiliar places.

When the Routine Doesn't Work

Some nights, despite your best efforts, baby won't settle easily. This is normal. Don't stress about "ruining" the routine by picking baby up, feeding extra, or doing whatever helps them calm. Flexibility is essential in the newborn period.

When Baby Falls Asleep Before the Routine

Sometimes baby dozes off on the way home in the car or during an early evening feed. Don't wake them to complete a routine—sleep is more important than process. You can modify the routine to whatever steps make sense (maybe just a gentle nappy change and transfer to bassinet).

Building in Partner Involvement

If you have a partner, bedtime routines are a great opportunity for shared involvement, especially if one parent handles most daytime care. Options include:

• One parent does bath time while the other prepares the bedroom
• Alternating who handles the final feed and put-down
• One parent takes the evening while the other rests before the night shift

Babies can adapt to slightly different approaches from different caregivers. Consistency in the overall structure is more important than identical execution.

Troubleshooting Common Issues

Baby Gets a "Second Wind" During the Routine

If baby becomes more alert and active during the routine, the process might be too stimulating. Simplify: reduce talking, dim lights further, skip interactive elements like massage if they seem to energise baby.

Baby Falls Asleep During the Feed But Wakes on Transfer

This is extremely common. Wait 10-15 minutes after baby falls asleep before attempting the transfer—they'll be in deeper sleep. Use slow, gentle movements, and keep baby close to your body as you lower them. Some parents find that placing baby on their side (then rolling to back once settled) or warming the bassinet mattress slightly (remove the warming item before placing baby) helps.

Baby Only Sleeps on You

In the fourth trimester, this is developmentally normal. Your baby is adjusting to life outside the womb, and your body is the most comforting place they know. Gradually work on bassinet transfers but don't stress if it takes time. This phase passes.

As Baby Grows

The routine you establish now will evolve over time. Around 3-4 months, you might add more interactive elements (longer story time, a specific song). As baby drops night feeds, the bedtime feed might become less sleep-inducing, and you'll work more on the "drowsy but awake" skill.

The foundation you build now—the consistent, calming sequence of events—continues to serve your child well into toddlerhood and beyond. Many families maintain core bedtime routine elements for years, simply adapting the content for developmental stages.

Start simple, stay consistent, and adapt based on your baby's responses. That's the recipe for a bedtime routine that supports good sleep from the start.