Bedtime routine for babies and mums

A bedtime routine can help your baby to fall asleep faster and to stay asleep for longer. Find out a few easy steps for how to get newborn into sleep routine. 

How to get baby into sleep routine? 

You might ask yourself— How to get baby to sleep? Babies and adults alike can benefit from a sleep routine to help to calm us down and set us up for a good night’s sleep. At around 6 to 8 weeks you can start to introduce the bed time routine, a good sleep routine for babies could last 15 minutes to an hour.

The ideal sleep routine is different for everybody but some good ideas to include:

  1. Dim the lights: start to lower the lights well before going to bed to signal that bedtime is approaching. Too much light can overstimulate the brain.
  2. Avoid blue light: The blue light emitted from electronic displays such as I phones, TV’s and computers lower the production of melatonin (the chemical that controls our body’s internal clock). To prepare your baby for sleep switch of your technological gadgets at least 30 minutes before bedtime.
  3. Baby bath: taking a warm bath is beneficial for several reasons. It’s not only calming but by also helps your baby fall asleep faster. As your baby’s body heat will fall after coming out of the bath this signals to the brain that it’s time to sleep.
  4. Gentle massage: giving your baby a massage helps to relax them can calm them down. It can also help to strengthen your bond with your baby.
  5. Quiet activities: Read a story, sing a lullaby or listen to some calming music to create a zen like atmosphere before ging to bed.
  6. Put your baby to sleep in the crib while still awake: this way your baby will get used to the crib and are less likely to get afraid and start to cry if they wake up at night.

Your baby has a restless sleep? That's completely normal! Baby’s typically have more struggles falling asleep when they do not feel safe or comfortable. Once a baby gets used to the bed, and the surrounding they will immediately feel more comfortable. Do not make your bedtime routine too complicated for it to be consistent.

  1. Stick to the same time every day.
  2. Easy to maintain
  3. Hang it up on the wall to remind yourself of which order to follow 

is your baby not sleeping? Take it in stride, this period will pass as well. You remaining calm is the best way to help your baby to calm down as well. 

Bedtime routine mum

Just like for your baby, you should also create yourself a relaxing bed time routine. Routines also give you your space for some “me time” which a lot of mothers lack during pregnancy and with their newborns.

Many of the same advice that can help to create a good bedtime routine for babies also helps adults to sleep better.

  1. Light: dim the lights well before going to bed and avoid electrical gadgets.
  2. Bath: taking a warm bath before going to bed is not only good for babies, it can also help mums to sleep better.
  3. Quiet activities: read a book, listen to some music or have a cup of chamomile tea in the sofa. Lighting a candle instead of turning of a lamp can also help to create a cozy, relaxing atmosphere.
  4. Breathing and relaxation exercises:When we breathe slowly and relax our body temperature drops, which helps us fall asleep. 

How well we sleep also depends on what we do earlier during the day. Some other ways to sleep better is to try to exercise outdoors every day, even a rapid walk with your baby will help your sleep quality. Being outside also helps to keep our sleep-wake cycle on track. Avoid caffeine late in the day and try to end the day with a lighter meal to avoid your metabolism working all night. 

Find moments of rest as your baby sleeps during the day as well to compensate for a more disrupted sleep at night.

Sweet dreams!