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Bedtime Routine


Sleepy sheep plushie in a wooden cot

Here are some of the habits we cultivated to help create a sleep routine for our baby.


In terms of the environment, at bedtime, we have consistently 

  • Drawn the blinds or curtains (or both)

  • Used low lighting all around the house

  • No screens in the evening

  • Kept noise levels low

  • We used white noise or binaural beats while he slept

  • My husband was also pretty consistent at taking him out to see the daylight during the day.

When we woke at night, we used the Lumie Bedbug to ensure that no bright lights woke either us or B up at night. We also had this book lamp for travel. It was pegged to the next-to-me crib so if we needed to check on B during the night, we could do so quickly and easily.


All of the above was to help B develop his circadian rhythm. Most of this advice could be found in The Gentle Sleep Book by Sarah Ockwell-Smith. I personally found the tone of this book to be patronising, but the advice it contains genuinely works. Worth gritting your teeth over!


In the early weeks, the nap routine was consistently as follows:

  1. Changed a nappy before a feed

  2. Gave a feed whilst propped up (under my arm or on an angled pillow or armrest)

  3. Settled B down for a nap


This routine was consistent throughout the day but at nighttime we would only change the nappy if it was causing discomfort or ‘something’ had landed. 


After three months, we followed a new routine for bedtime:


  1. B watched us have dinner

  2. Gave B a bath

  3. B had a moisturise and massage sesh, using tips from this baby massage book

  4. Fresh change of clothes

  5. Feed whilst propped up

  6. Settled B down for a sleep for 10-20mins

  7. Transfer to cot

During the day, B was mostly bounced to sleep. This happened using a sling or carrier, or the pushchair when he was a bit bigger.


After six months, we adjusted the bedtime routine:


  1. Solids feed (purees followed by baby-led weaning)

  2. Bathtime

  3. Moisturise and massage

  4. Change of clothes

  5. Feed whilst propped up

  6. Sleep for 10-20mins

  7. Transfer to cot


If he struggled to settle, we used music that we learned he liked to sleep to. We worked out which music worked during the bouncing sessions in the 3-6 month period.


Naps followed a solids feed, and involved

  • Drawing curtains or blinds

  • Placing a blanket over his legs

  • Music (his favourite lullaby, binaural beats or white noise)

  • Feed whilst propped up

  • Sleep


Most of the time, naps were contact naps (he fell asleep on me). Sometimes we could get him to fall asleep in the pushchair, so he would be ready to go out if we had an activity planned, but this wasn’t always possible.


A sleep consultant advised my friend to follow the same sleep routine for naps and nighttime. After hearing this, I tried propping B up on a cushion, as I do before bedtime, before transferring him to the cot. This meant longer sleeps for B and a bit more free time for me!


At ten months, B had a bit of regression. We hadn't tried to move him to his own room at this stage. The thing to remember is that it will pass. It feels very unfair and distressing but you will get back to your previous pattern eventually.


After 10 months, and B had begun to crawl, it was really important that he burnt enough energy to be tired by bedtime. Making sure time in the pushchair is balanced with time to explore (and before you know it, climb the stairs!) is really important.

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