Written by: Jenn Schoen, Certified Pediatric Sleep Consultant
A consistent bedtime routine is one of the most powerful tools for improving your baby’s sleep—long before you ever choose a sleep training method. Research shows that babies with predictable bedtime routines fall asleep faster, wake less often, and sleep longer overall. The best part? These routines don’t need to be complicated—just 10–30 minutes of calm, structured steps can create strong sleep cues that support independent sleep skills and make sleep training dramatically smoother.
In this guide, we’ll walk you through exactly how to build a simple, effective bedtime routine that supports healthy sleep habits, reduces night wakings, and sets the foundation for successful sleep training.
How to Create a Safe, Sleep-Friendly Environment
Creating an optimal sleep environment comes down to two key principles: following AAP safe sleep guidelines and working with your baby’s biology to support their natural sleep rhythms. Safe sleep practices reduce risk and create a secure foundation, while biologically aligned conditions—like darkness, consistent sound, and the right temperature—help your baby’s nervous system settle and stay asleep more easily.
A sleep-friendly environment includes:
- Back to sleep on a firm, flat surface
- No pillows, blankets, stuffed animals, or crib bumpers
- A dark room, ideally with blackout curtains (once your day-night confusion has been resolved)
- White noise placed at least 7 feet away from the crib under 50 decibels, continuous (no looping)
- Cool temperature: 68–72°F (20–22°C)
- Appropriate layers to avoid overheating—usually one more layer than adults wear
Together, these cues create a safe, biologically supportive space that tells your baby’s body and brain: it’s time to rest.
How to Build a Bedtime Routine That Supports Sleep Training
Think of your bedtime routine as the bridge between the energy of the day and the calm needed for sleep. Done well, this routine teaches your baby’s brain to recognize the pattern that leads to bedtime, making it easier for them to fall asleep independently and link sleep cycles overnight.
Below is the step-by-step guide.
1. Use Predictable Wind-Down Cues to Help Your Baby Transition to Sleep
Wind-down cues are the earliest signals that bedtime is approaching. They reduce stimulation and help your baby shift gradually from play mode into rest mode.
We recommend beginning wind down cues 60-90 minutes before you start your routine so your baby’s mind and body can begin to prepare itself for sleep. Here are some examples of effective wind-down cues include:
- Dimming the lights
- Lowering voices
- Putting away active or noisy toys
- Switching to quiet activities, like looking at books, puzzles, or coloring
Why this matters for sleep training:
Babies’ developing nervous systems are highly responsive to environmental changes. Reducing stimulation lowers cortisol (the alertness hormone) and supports melatonin production, making it easier for your baby to settle.
Research shows that predictable wind-down cues lead to:
- Faster sleep onset
- Fewer nighttime wakings
- Calmer evenings and improved parental mood
- Better sleep within just a few days
These cues are the foundation of a bedtime routine that supports independent sleep skills.
2. Plan Feeding Strategically to Avoid Creating a Sleep Prop
Feeding is a comforting part of many bedtime routines, and it’s common for parents to wonder: “If I feed my baby to sleep, will they need sleep training later?” The short answer is: not necessarily. Many babies who are fed to sleep each night develop independent sleep skills on their own and sleep through the night without any formal sleep training.
However, some babies form a strong feed-to-sleep association—also known as a sleep prop—which can lead to frequent night wakings and difficulty connecting sleep cycles independently. In those cases, families may find that sleep training becomes helpful or necessary.
Here’s the catch: there’s no way to predict which babies will develop a dependency on feeding to fall asleep and which won’t. That’s why the safest, most sleep-supportive approach is to avoid feeding from becoming the final cue your baby relies on before falling asleep.
To avoid feeding becoming a sleep prop, try:
- Moving the last feeding to the beginning or middle of the bedtime routine
- Gently keeping your baby awake with light stimulation
- Following the feed with 2–4 calming steps (pajamas, book, lullaby)
Why this supports sleep training: Strategic feeding placement encourages babies to fall asleep without relying on sucking, which makes it easier for your baby to link sleep cycles independently throughout the night.
3. Add 2–4 Calming, Predictable Steps Before Bedtime
After feeding, the routine should include a few simple steps that consistently help your baby relax. These steps don’t have to be elaborate. They just need to be repeatable.
Common calming bedtime routine steps include:
- Warm bath or wash-up
- Fresh diaper
- Pajamas
- Sleep sack or swaddle
- Short book
- Gentle lullaby
- Brief cuddle or rocking (ending with baby placed awake in the crib)
- Turning on white noise
Why calming steps matter: Soothing, slow-paced activities lower cortisol and support natural melatonin release. Research shows that even brief routines lead to:
- Faster sleep onset
- Fewer nighttime wakings
- Improved overall sleep quality
Why consistency matters: Babies learn through repetition. A predictable sequence—same steps, same order—creates strong neurological associations between the routine and falling asleep.
4. End the Bedtime Routine the Same Way Every Night
The final step of the routine is the anchor that signals: This is when I fall asleep. Studies show that how babies fall asleep at bedtime predicts how they handle overnight wakings.
So what’s the most effective final step to any sleep routine? Place your baby in the crib drowsy but awake. This looks like a baby that is calm and relaxed, but still awake when laid down. If your baby looks like they’re about to drift off to sleep, you’ve waited just a couple minutes too long.
Why this matters for sleep training: If a baby falls asleep in your arms, on a feed, or with motion but wakes up in a different environment, they’re more likely to cry out for help recreating those conditions.
Placing your baby down awake teaches:
- This is where I fall asleep.
- This is where I return to sleep.
This critical step also allows your baby to learn independent sleep skills. In other words, “how I go from being awake” to “how I go to being asleep” without the aid of mom and dad or a sleep prop.
5. Keep the Bedtime Routine Short, Simple, and Consistent
One of the biggest misunderstandings is that longer routines equal better sleep. In reality, babies sleep best with routines that are calm, brief, and predictable.
Bedtime routines for babies and children lasting just 10–30 minutes lead to:
- Faster time to fall asleep
- Fewer nighttime wakings
- Longer stretches of consolidated sleep
Why shorter is better: Long routines can overstimulate babies, delay melatonin release, and push them into overtiredness—making bedtime harder.
FAQ: How to Set Up a Bedtime Routine for Your Baby
As you create a bedtime routine for your baby, you may wonder how long it should be, when to feed, or which steps matter most for supporting sleep training. This FAQ addresses the most common questions parents ask as they establish a calming, consistent bedtime routine.
How Long Should a Baby’s Bedtime Routine Be?
Most bedtime routines should last 10–30 minutes, depending on your baby’s age and wake window. Newborns typically need a shorter routine (10–15 minutes), while older babies and toddlers do well with 20–30 minutes. A routine that’s too long can overstimulate your baby and delay sleep, while a calm, predictable routine helps them wind down and learn independent sleep skills.
Should Feeding Be the Last Step?
No. Feeding should not be the final step in the bedtime routine. Feeding your baby right before sleep can create a sleep prop, meaning your baby may rely on sucking to fall asleep and struggle to connect sleep cycles overnight. Placing the feeding earlier in the routine supports better sleep habits and makes sleep training easier if you choose to do it later.
When Should the Bedtime Routine Start?
Start the bedtime routine based on age-appropriate wake windows, not the clock. Most babies settle best when bedtime falls between 6:00–8:00 PM, depending on their last nap and overall sleep needs. Following wake windows helps prevent overtiredness, which is a major cause of bedtime battles and night wakings.
Do We Need to Include a Bath Every Night?
No. A nightly bath is optional. While some babies find warm water soothing, others become overstimulated. On non-bath nights, a simple wash-up, diaper change, and pajamas provides plenty of calming cues. Consistency—not the bath itself—is what supports a healthy bedtime routine.
Can Bedtime Routines Help With Sleep Training?
Absolutely. A predictable bedtime routine is one of the strongest foundations for successful sleep training. When a baby recognizes the same cues every night, their body begins preparing for sleep before they’re even in the crib. This reduces tears, supports independent settling, and helps babies link sleep cycles more easily.
Can the Routine Change as My Baby Grows?
Yes. Your baby’s bedtime routine should evolve as their developmental needs change—such as transitioning from a swaddle to a sleep sack or lengthening the routine for toddlers. However, the structure and sequence should remain predictable. Keeping the same order of steps helps reinforce strong sleep associations and smoother bedtimes.
Want a Personalized Bedtime Routine? Poppins Can Help.
Every baby is different—and so is every bedtime routine. If you want expert guidance for building independent sleep skills or preparing for sleep training, Poppins offers:
- Customized bedtime routines
- Age-appropriate sleep schedules and wake windows
- Support for regressions, naps, and night wakings
- Evidence-based sleep training plans
Better sleep starts with the right foundation. We’ll help you build it.
