Creating a Bedtime Routine

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While distinguishing between day and night is not something your baby will be able to do within the first four months, creating a nighttime routine can help adjust the entire family for bed, and will set your baby up for success when they start to develop their circadian rhythm. Rituals like a bedtime routine can soothe, create a nurturing space, and help your baby start to distinguish night from day. 

During the day, make sure your baby is seeing the sun! The natural sunlight acts as a clue to your baby that it’s daytime, and that this is different from nighttime. I do not mean that you should expose  your baby’s skin to excess amounts of sunshine! You can’t use sunscreen on a baby until they are six months old, and we want to protect them from UV rays.  Instead, I mean keep the blinds open in your house, go on a walk with your baby, and make sure they are seeing natural sunlight throughout the day. 

When it’s time for your nighttime routine, start by creating a calm, peaceful environment. Some ways to do this are:

• Turn off all electronics and put them away

• Turn off overhead lights and close the blinds on windows

• Turn on nightlights for a darkened effect where you’re still able to see 

• Turn on a sound machine

Each family will make a ritual for nighttime that is their own. Here are some suggestions for what to do during a bedtime ritual:

• Clean up time - put away toys, books, etc. 

• Bathtime

• Putting on PJs/getting swaddle or sleep sack on

• Baby massage

• Reading books together

• Singing lullabies (signing the same song each night can help your baby recognize that it’s bedtime)

• Saying goodnight to others in the house (can be living - pets, siblings, etc. and non-living - plants, favorite toys, etc.)

• Nursing/nighttime feeding

Remember, create a ritual that works for your family! Include everyone, and don’t do too much. The key is to make something that’s easy for everyone to participate in, that signals to your baby that it’s a different part of the day, and for everyone to find calmness and peace. And remember, flexibility is key! Sometimes you won’t get to everything, sometimes your baby won’t settle, sometimes life happens. That’s OK! Give yourself grace, reset, and start again tomorrow.