Dreaming of a good night’s sleep for you & baby? The secret might just be a bedtime routine…
This article is sponsored by Aveeno, Johnson’s, Pampers & Tommee Tippee
Sleepless nights? Late night tantrums? Their favourite toy not doing the trick? We’ve all been there. Some nights when baby goes down straight the way, it’s as if you’ve struck gold – but other nights it’s not so easy.
To help baby (and you) settle down for a peaceful bedtime, it’s a good idea to get them into a consistent bedtime routine. We cover the importance of a routine, as well as our top tips and favourite products to get you both through the night and sleeping, well, like a baby.
Why is a bedtime routine important?
When it’s time to get into bed, you most likely have a routine without realising – you brush your teeth, wash your face, put your pyjamas on and maybe even read for a little while before lights out. Well, establishing a bedtime routine for baby is just as important, whether they’re three months, a year old or two years old.
Bedtime routines help babies to learn the difference between day and night by reinforcing their natural circadian rhythms (sleep-wake cycle). So it's a good idea to teach them that daytime is for playing, and that night-time is for sleeping. As they get older, establishing a night-time routine can help little ones slow down and mentally prepare for bedtime.
Getting them into a regular bedtime routine may help them fall asleep quicker, sleep longer and wake up less during the night. And it’s this time spent asleep that’s crucial for their development. We know that babies are constantly growing, but their well-needed zzzs are great for their cognitive development, too. This includes things like attention, learning, memory development and behaviour, as well as being a big factor in regulating emotions.
With all that being said, it’s also important to not put too much pressure on yourself to get little one into a consistent routine the second you leave the hospital. Everyone is different and these things take time, but rest assured you’ll find a routine that works for both you and baby. Even better, the one-on-one time with your little one and the wind down to bed might even make you feel a little more relaxed, too.
Our top tips for a peaceful bedtime routine
There’s no one-size-fits-all when it comes to establishing a bedtime routine, it’s whatever works best for you and baby. While some babies sleep through the night, others sleep in short bursts or wake at the crack of dawn, but no matter baby’s sleep style, there’ll be a routine for everyone to settle in to. Not sure what to try? Read on as we go into our top tips and product picks to help bedtime feel a little more zen.
1. Run a warm bath
A good starting point for getting baby ready for bedtime is by giving them a warm bath. This is usually around 37 degrees and you can check the temperature of the water by popping either your elbow or wrist in. Once the bath is ready, make sure to hold baby in the bath and gently pour the water over them.
You can have fun with bath time too, as it’s a calming sensory experience that can help soothe baby before bed and give you that little extra one-on-one time. The warm water and your undivided attention should be enough to help them relax but look for bathing products that are infused with gentle and calming scents like lavender, chamomile and vanilla.
Try: AVEENO® Baby Calming Comfort Bedtime Bath & Wash
• Size: 250ml
• pH balanced
• Tear-free
• 50% recycled plastic bottle
Formulated to be gentle enough for baby's delicate skin, this calming and scented bath wash is blended with soothing natural oat extract to leave their skin feeling clean and nourished, while the soft aroma of vanilla and the calming scent of lavender helps calm baby before bedtime.
Try: JOHNSON'S® Baby Bedtime Shampoo
• Size: 500ml
• Dermatologically tested and hypoallergenic**
• Free from dyes, parabens and sulphates
• NO MORE TEARS® formula is as gentle to the eyes as pure water
Give baby’s delicate hair the special care it needs during bath time with this bedtime shampoo. Enriched with soothing NaturalCalm™ essences to help soothe baby in time for sleep, this shampoo gently cleanses and rinses easily with a rich lather to leave hair feeling soft and smelling wonderfully fresh.
2. Change into a fresh nappy & nightwear
After bath time, get baby ready for bed by popping on a clean nappy. Depending on little one’s age, you may need to do a nappy change during the night. There’s no need to wake them up, just check their nappy if they wake up for a night-time feed or wait until the morning. Once they’ve got a fresh nappy on, it’s time to get them looking all cute in their nightwear – will it be woodland creatures or the moon and stars? Once they’re clean and cosy, you can settle down for the night.
Try: Pampers Baby-Dry Nappy Pants Size 7, Essential Pack
• Size: 7, 17kg+
• 25 pack
• Stop and protect pocket
• Dermatologically tested
• 0% EU perfume allergens
Get baby ready for bedtime wriggles with a nappy that’s snug enough to provide up to 12 hours of all-round leakage protection. These nappy pants from Pampers are the only nappies in the UK with a stop and protect pocket and 360° fit to keep baby dry through the night. The super absorbent core soaks wetness up instantly and the double leg cuffs help prevent leaks around the legs for ultimate comfort and protection.
3. Enjoy a night-time feed with cuddles
A little nightcap –whether it’s breastfeeding or a bottle feed, is a great way to fill up baby’s tummy and soothe them before bedtime. The best part? The night feed also doubles up as cuddle time, which can help them doze off.
If baby has any teeth, brush them after their feed with a gentle baby toothbrush. Our top tip? Once little one is bathed, dressed and fed, try to master the drowsy drop-off by putting them down to sleep on their back while they’re drowsy but still awake. This way, they’ll get used to falling asleep on their own and not in your arms. This may also help them panic less if they wake up in the night and you’re not there.
Try: Tommee Tippee Advanced Anti-Colic Baby Bottle
• Size: pack of three
• Slow flow breast-like teat
• Vented anti-colic wand
• Self-sterilising
Get comfy, cuddle up and give baby a night-time feed with these Tommee Tippee anti-colic bottles, designed to soothe the discomfort of wind, reflux and colic in a natural, non-invasive way. The soft, silicone teat for a breast-like latch helps to reduce air intake, while the innovative triple-vented wand draws air away from both the milk and baby, NOW self sterilising!
4. Create a calming atmosphere
When it comes to sleep, babies are just like us adults – the cosier the setup, the more likely we are to enjoy a good night’s sleep. Ensure baby's sleep area is safe, cosy and comfortable. You can do this by investing in a quality crib, Moses basket or cot with a firm mattress and fitted sheet.
Now little one is all snug, it’s time to dim the lights and set the scene for a peaceful night’s sleep. Turn off any tech, keep voices low and create a calm atmosphere with soft, warm lighting so they know it’s time to wind down. Once it’s time to sleep, try to keep the room as dark as possible as this is good for their sleep cycle. But if little one doesn’t like the dark, you can leave the door slightly ajar or consider sleep aids like a friendly little night light to provide them with some comfort as they sleep.
5. Read them a bedtime story
As far as parenting traditions go, settling down to read a story before bed spans back years and it’s a favourite for a reason. Not only is reading a bedtime story a bonding moment you can share with little one, but it also helps to calm them down after a day of fun. This, paired with your soothing reading voice, can help them drift off to the land of nod.
Whether it’s a sensory book or a story that sparks their imagination, reading them a bedtime story can actually expand their vocabulary as it exposes them to new words. Even if their book of choice means you have to roar like a dinosaur, you can still do this without getting them all excited again (think hushed tones and no walking dinosaur impressions around the room). And although you may not think it, sharing these moments during their nightly routine will become precious memories as they get older.
6. Sing a little lullaby
The final step to set up baby for a peaceful night’s sleep is to play some gentle music, white noise or even better, sing them a lullaby. Science shows that hearing soothing melodies before bed actually helps both infants and children sleep better.
With this in mind, it’s time to get your best singing voice out ready for a rendition of their favourite lullaby – will it be Twinkle Twinkle Little Star again? Chances are, baby might not doze off to every lullaby, so it’s best to try a few different ones to see what gets them yawning. You can also pop a musical mobile above their bed to calm them before sleep.
Feeling inspired to create your own bedtime routine for baby? We can’t promise there’ll be no more all-nighters, but they might just doze off in one…two…zzzzz…
For more information, tips and tricks, take a look at our Baby Advice Hub.
