A Simple Bedtime Routine for Babies (That Research Supports)

Updated 2026-11-02 · Reviewed against the sources listed below

If there is one sleep habit with solid research behind it, it is the bedtime routine. It does not need to be fancy. It needs to be short, calm and the same every night.

Why a routine works

A large review of the research found that young children with a regular bedtime routine fall asleep faster, wake less during the night and sleep longer ^[1]. In a study of more than 10,000 children across 14 countries, sleep improved steadily with every extra night per week the routine was followed. In a randomized trial of 405 families with babies and toddlers, a simple three-step routine improved sleep within weeks ^[1].

A 4-step routine you can start tonight

1. Wash: a bath, or a warm wipe-down on non-bath nights.
2. Dress: diaper, pajamas and a sleep sack.
3. Feed and connect: a feed, a cuddle, a short song or book, in dim light.
4. Lights out, sound on: turn off the lights, start the same calm sound, lay baby on their back in the crib.

Researchers suggest keeping it to about 30 to 40 minutes and leaving screens out of it ^[1].

Make the room sleep-friendly

• Dark. Bright evening light can sharply lower melatonin in young children ^[2]. If you play a video for sound, choose one that goes dark.
• Calm, steady sound. A low, consistent sound masks household noise.
• Safe. Baby on their back, firm flat crib, nothing else in it ^[3].

A deep, calm sound for step 4

Brown noise is deeper and warmer than white noise, with a very soft shush underneath. It plays for 10 hours and fades to a fully black screen after one minute.

How much sleep to expect

Experts recommend 14 to 17 hours a day for newborns and 12 to 15 hours for babies 4 to 11 months old, including naps ^[4].

Questions

References

1. Mindell JA, Williamson AA. Benefits of a bedtime routine in young children: sleep, development, and beyond. Sleep Medicine Reviews. 2018;40:93–108. Link
2. Akacem LD, Wright KP, LeBourgeois MK. Sensitivity of the circadian system to evening bright light in preschool-age children. Physiological Reports. 2018;6(5):e13617. Link
3. Moon RY, Carlin RF, Hand I; AAP Task Force on Sudden Infant Death Syndrome. Sleep-related infant deaths: updated 2022 recommendations for reducing infant deaths in the sleep environment. Pediatrics. 2022;150(1):e2022057990. Link
4. Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40–43. Link

This article summarizes published research for general information. It is not medical advice. Talk to your pediatrician about your baby’s sleep, feeding and crying.