Baby bedtime routines that actually work

You've probably heard it a hundred times: "Have you tried a bedtime routine?" And you've probably rolled your eyes at least once. But here's the thing — routines genuinely work. Not because they're magic, but because your baby's brain is wired to respond to predictability.

Why routines matter

Babies can't read clocks. They don't know it's 7pm and time to sleep. What they can do is recognize patterns. When the same sequence of events happens every evening, your baby's brain starts producing melatonin earlier in the sequence. By the time you lay them down, their body is already preparing for sleep.

Routines also reduce anxiety — for both of you. When your baby knows what's coming next, there's less resistance. And when you have a clear plan, there's less second-guessing.

Think of the bedtime routine as a bridge between the stimulation of the day and the calm of the night. Without it, you're asking your baby to go from 100 to 0 in an instant.

The ideal bedtime routine

A good routine is simple, consistent, and calming. Here's a structure that works well for most families:

1. Bath or warm wash

Water is naturally soothing. A short bath (5-10 minutes) helps lower the body's core temperature afterward, which signals sleepiness. If a daily bath dries out your baby's skin, a warm washcloth on the hands and face works too.

2. Pajamas and diaper

Fresh diaper, comfortable pajamas. Keep the room dimly lit. This is where the transition begins.

3. Dim the lights

Lower the lights in the bedroom (or wherever you do the routine). Bright light suppresses melatonin. A warm, dim lamp or a nightlight is enough.

4. Feeding (if needed)

If your baby still has a bedtime feed, this is a good time. Try to keep them awake during the feed — the goal is that they finish feeding before falling asleep, so they don't associate feeding with the act of falling asleep.

5. Story or song

One short book or a quiet lullaby. This isn't storytime at the library — keep it calm and brief. The same book every night is perfectly fine. Repetition is your friend.

6. Cuddle and into bed

A short cuddle, a kiss, a consistent phrase ("Goodnight, sleep well"), and into their bed. Ideally, your baby goes into the bed drowsy but awake.

How long should the routine take?

Aim for 20 to 30 minutes. Shorter than 15 minutes and you're rushing the transition. Longer than 40 minutes and you risk the routine itself becoming stimulating or creating an elaborate dependency.

The routine should feel unhurried but purposeful. You're not entertaining — you're winding down.

Age-appropriate adjustments

Not every routine looks the same at every age.

0-6 months

Keep it short and simple. A feed, a swaddle (if still swaddling), a song, and down. Newborns don't need an elaborate routine — they need consistency and closeness.

6-12 months

This is the sweet spot for building a full routine. Bath, pajamas, book, song, bed. Your baby is old enough to start recognizing the pattern and young enough to adapt quickly.

12 months and beyond

Toddlers love having a sense of control. Let them choose between two books. Let them "help" put on their pajamas. Small choices within the routine make them feel involved without derailing the process.

Common mistakes

Even the best intentions can go sideways. Here are the most common pitfalls:

The routine is too long or stimulating

If your routine involves a dance party, three books, a puppet show, and a negotiation phase, it's too much. Keep it calm and predictable. Excitement is for daytime.

Screens before bed

Tablets, phones, and TVs emit blue light that directly suppresses melatonin. Even "calming" shows stimulate the brain. Turn screens off at least 30 minutes before the routine starts — ideally an hour.

Inconsistent timing

Starting the routine at 6:30pm one night and 8:30pm the next confuses your baby's internal clock. Pick a time that works for your family and stick to it within a 15-minute window.

Skipping steps when you're exhausted

We get it. You're tired. But the night you skip the routine is often the night your baby fights sleep the hardest. Even a shortened version of the routine is better than none at all.

Different routines with different caregivers

If one parent does bath-book-song and the other does feed-rock-bounce, your baby has to figure out two different systems. Agree on one routine and both follow it.

Making it work with two parents

If two parents are involved in bedtime, decide who does what — or alternate nights. The important thing is that the sequence stays the same, even if the person changes.

Talk through the routine together. Write it down if it helps. It sounds overly organized, but when you're both sleep-deprived, having a shared plan removes friction.

Some families find it helpful for one parent to do bath time and the other to do the final steps (book, song, bed). Whatever split you choose, keep the order consistent.

When the routine doesn't seem to work

Give it time. A new routine needs at least 5 to 7 consistent nights before you can judge whether it's working. Babies need repetition to build associations.

If after two weeks you're still struggling, look at the timing (is your baby overtired or undertired?), the sleep environment (dark enough? right temperature?), and whether sleep associations outside the routine are interfering.

A little help goes a long way

Building a routine is one piece of the puzzle. DodoCare helps you put the full picture together — analyzing your baby's sleep patterns daily and generating a personalized plan that evolves with your progress. The first 3 days are free.