Perfect Bedtime Routine by Age: Complete Guide 2025

Bedtime Routines by Age

Newborn Bedtime Routine (0-3 months)

Newborns need a simple, gentle routine that signals the difference between day and night. Keep it short (15-30 minutes) and focus on calming activities.

Key Principle: At this age, consistency is more important than perfection. Focus on creating positive sleep associations rather than strict timing.

7:00 PM - Start Wind Down

Lower Lights & Noise

Dim lights throughout the house and reduce noise levels to signal nighttime approaching.

5 min

7:05 PM - Gentle Bath (Optional)

Warm Bath

Short, warm bath every 2-3 days. Use gentle, unscented products. Keep water warm but not hot.

5-10 min

7:15 PM - Gentle Massage

Baby Massage

Gentle massage with baby-safe oil. Focus on legs, arms, and back with slow, soothing strokes.

5-10 min

7:25 PM - Fresh Diaper & Pajamas

Diaper Change & Dress

Clean diaper and comfortable pajamas. Consider sleep sack for safe warmth.

5 min

7:30 PM - Final Feeding

Bedtime Feed

Calm feeding session in dimly lit room. If breastfeeding, feed until satisfied but not fully asleep.

15-30 min

7:45 PM - Sleep Time

Put Down Awake

Place baby in crib drowsy but awake. Use gentle shushing or white noise if needed.

5-15 min

Pro Tips:

Keep room temperature between 68-70°F (20-21°C)
Use blackout curtains or room darkening shades
White noise can help mask household sounds
Swaddling may help some newborns feel secure

Infant Bedtime Routine (3-6 months)

Infants can handle a slightly longer routine (30-45 minutes) and benefit from more structured activities. This is when sleep associations become important.

Routine Development: Babies this age thrive on predictability. The same sequence every night helps signal bedtime is approaching.

6:30 PM - Dinner (if started solids)

Light Dinner

If baby has started solids, offer a light dinner. Keep it calm and avoid overstimulating foods.

15-20 min

6:50 PM - Playtime Wind Down

Quiet Play

Gentle, calm play activities. Read a book, sing soft songs, or do finger plays. No stimulating toys.

10-15 min

7:05 PM - Bath Time

Warm Bath

Daily or every other day. Warm water, gentle products, soft washcloths. Keep it relaxing, not stimulating.

10-15 min

7:20 PM - Massage & Lotion

Baby Massage

Gentle massage with baby lotion. Use calm, slow movements. This is bonding and relaxation time.

5-10 min

7:30 PM - Pajamas & Fresh Diaper

Getting Dressed

Clean diaper and comfortable sleepwear. Talk softly about bedtime while dressing.

5 min

7:35 PM - Bedtime Story

Story Time

Short, calming story or lullaby. Use soft, soothing voice. Same book each night can be comforting.

5-10 min

7:45 PM - Final Feeding

Bedtime Feed

Last feeding of the day. Keep lights dim and avoid stimulation. End feeding before baby is fully asleep.

15-25 min

8:10 PM - Sleep Time

Into the Crib

Place in crib awake but drowsy. Say goodnight phrase consistently. Leave room calmly.

5 min

Important: The 4-month sleep regression may temporarily disrupt your routine. Stay consistent - this phase will pass in 2-6 weeks.

Older Infant Bedtime Routine (6-12 months)

Older infants can enjoy a fuller routine including solid foods and more interactive activities. They understand routine and anticipate what comes next.

Cognitive Development: Babies this age understand cause and effect. They know the routine means bedtime is coming, which can be very comforting.

5:30 PM - Dinner Time

Family Dinner

Include baby in family mealtime. Offer variety of healthy foods. End 2+ hours before bedtime.

20-30 min

6:00 PM - Active Play

Active Family Time

Encourage crawling, standing, or walking practice. Get energy out before wind-down begins.

30 min

6:30 PM - Quiet Play

Calm Activities

Puzzles, stacking toys, or music. Start transitioning to calmer energy levels.

15 min

6:45 PM - Cleanup Time

Toy Cleanup

Even young babies can help put toys away. Make it fun with a cleanup song.

5-10 min

6:55 PM - Bath Time

Evening Bath

Daily bath can be part of routine. Warm water, gentle soap, maybe a bath toy or two. Keep it calm.

10-15 min

7:10 PM - Massage & Pajamas

Getting Ready

Dry off, lotion massage, fresh diaper, cozy pajamas. Talk about bedtime preparations.

10 min

7:20 PM - Story Time

Bedtime Stories

2-3 short books or one longer story. Let baby help turn pages. Use different voices but keep tone calm.

10-15 min

7:35 PM - Milk & Cuddles

Final Feeding

Last milk feeding of the day. If still breastfeeding, this can be a special bonding time.

10-15 min

7:50 PM - Bedtime

Into Crib

Place in crib awake. Say consistent goodnight phrase. Turn on white noise if used. Leave room confidently.

5 min

Age-Specific Tips:

Baby may stand in crib - that's normal and okay
Separation anxiety peaks around 8-10 months
Stay consistent even during developmental leaps
Consider transitional object like small lovey

Toddler Bedtime Routine (12+ months)

Toddlers can participate actively in their bedtime routine and may need longer to wind down from their busy days. Structure with flexibility is key.

Independence Building: Toddlers want to help and have some control. Let them participate in their routine while maintaining structure.

5:00 PM - Family Dinner

Dinner Together

Family mealtime with conversation. Toddler eats independently with help as needed. End 2.5+ hours before bed.

30 min

5:30 PM - Active Play

Energy Release

Running, jumping, dancing, or outdoor play. Help toddler expend physical energy before wind-down.

45 min

6:15 PM - Snack Time

Light Snack

Small, healthy snack if needed. Avoid sugar and caffeine. Focus on foods that promote sleep.

10 min

6:25 PM - Quiet Play

Calm Activities

Puzzles, coloring, building blocks, or pretend play. Begin transitioning energy levels down.

20 min

6:45 PM - Screen Time End

No More Screens

Turn off all devices - TV, tablets, phones. This includes background TV for parents.

1 min

6:50 PM - Cleanup Time

Toy Cleanup

Toddler helps put toys away. Make it fun with cleanup songs. Praise their helping.

10 min

7:00 PM - Bath Time

Relaxing Bath

Warm bath with calm play. Let toddler wash themselves with supervision. Use lavender products if helpful.

15-20 min

7:20 PM - Pajamas & Teeth

Getting Ready

Dry off, brush teeth, pajamas on. Let toddler help with each step. Make it part of the routine they expect.

10 min

7:30 PM - Story Time

Bedtime Stories

2-4 books. Let toddler choose some books and help turn pages. Discuss pictures and story.

15-20 min

7:50 PM - Songs & Cuddles

Lullabies

Sing favorite lullabies or play soft music. Include quiet cuddles and back rubs.

5-10 min

8:00 PM - Bedtime

Into Bed

Tuck into bed with lovey/stuffed animal. Say consistent goodnight phrase. Leave room calmly but confidently.

5 min

Toddler Challenges: Expect some bedtime resistance as toddlers test boundaries. Stay consistent with routine while offering small choices (which pajamas, which book first).

Bedtime Routine Troubleshooting

Routine Takes Too Long

Common Causes:

Too many activities in routine
Child is stalling or resisting
Routine lacks structure or timing
Parents giving in to "one more" requests

Solutions:

Streamline to 3-5 key activities
Set timer for each activity
Offer limited choices within routine
Stay firm on routine end time

Bedtime Resistance

Common Causes:

Bedtime too early or too late
Overstimulation before routine
Lack of consistent routine
Fear of missing out (FOMO)

Solutions:

Adjust bedtime by 15-30 minutes
Start wind-down earlier
Make routine special and enjoyable
Validate feelings while staying consistent

Inconsistent Routine

Common Causes:

Different caregivers doing different things
Varying bedtimes based on daily schedule
Skipping steps when in a hurry
Not prioritizing routine importance

Solutions:

Write down routine steps for all caregivers
Prioritize consistent bedtime (±15 minutes)
Plan schedule around bedtime routine
Communicate routine importance to family

Child Gets Overstimulated

What's Happening:

Some children are more sensitive to stimulation and need extra time and care to wind down effectively.

Gentle Solutions:

Start routine 30 minutes earlier
Dim lights 1 hour before bedtime
Use calming sensory activities (massage, soft music)
Keep routine very predictable and slow-paced

Perfect Bedtime Routine by Age: Complete Guide 2025

Interactive Bedtime Routine Builder

Bedtime Routines by Age

Newborn Bedtime Routine (0-3 months)

Infant Bedtime Routine (3-6 months)

Older Infant Bedtime Routine (6-12 months)

Toddler Bedtime Routine (12+ months)

Bedtime Routine Troubleshooting

Routine Takes Too Long

Bedtime Resistance

Inconsistent Routine

Child Gets Overstimulated

Interactive Bedtime Routine Checklist

Tonight's Bedtime Routine

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