Inside you’ll find wind down routines guaranteed to help baby sleep. Baby sleep struggles are one of the major reasons people land on my blog.
Babies need sleep.
Mamas need sleep.
But sleep, unfortunately, isn’t always easy to be had.
The good news is this: everyone was born to have regenerative sleep!
I talk a lot about how important it is our little ones are sleeping well and this becomes exponentially important the more children you have because – quite simply – you can’t stay up all night every night with 3 little bundles of joy.
The fact is, if you are up a lot at night then you actually *are* losing your mind.
A good rule of thumb?
One definite way to help your babies get in the mood for sleep is to have a consistent bedtime wind-down routine.
This means you can’t take them from a living room full of the other screaming family members and just put them in a dark room ready to sleep in 2 minutes.
Just as you wouldn’t be able to sleep with such a quick transition, neither can they.
What’s a wind-down routine?
A wind-down is something that:
- Helps signal bedtime is coming;
- Is consistent;
- Calms the baby;
- Gives opportunity for physical touch and togetherness; and
- Helps the baby become drowsy, but not fully asleep.
Read: Foolproof Baby Sleep Tips — Routines, Habits & Strategies
The 5 “basics” behind a wind down routine
More research comes out every year showcasing the importance of “brain training.”
In a nutshell, what we do over and over again becomes second nature to our brains.
If you’re trying to get a handle on this from the get go, I’d recommend using our daily baby logs and mom logs to get it all out of your head and onto paper.
1. They go on autopilot
Natural conditioning helps develop healthy sleeping habits. The same happens with our children except we are the ones who help to train their brains, so to speak.
If you want your baby to wind down well to help promote healthy sleep, there are certain behaviors that will help do this.
2. Dim lights
Turning the lights lower in the evening, whether by lighting a candle or turning on a lamp instead of the ceiling light, can help signal to the brain it’s time to produce melatonin.
This is the drowsy hormone and helps calm the body down in anticipation of sleep. This is really helpful for babies who have witching hours.
3. Quiet
I realize this can seem like a pipe dream if there are young children in the house. But… even for a baby, quiet will help calm the mind. Avoid loud music, TV, or activities that stimulate.
You may need to do a calm down trick to help everyone in the house simmer down, but it’s worth it.
Read: How To Keep Louder Siblings Away From Baby
4. Easy Focus
Avoid having anything too mentally active or stimulating in the wind down routine. For example, you wouldn’t want to do a puzzle or any type of activity that requires concentration.
However, reading a book is a perfect wind down routine element because it’s easy focus. This is particularly true for babies and children.
They can look and listen but don’t have to do anything “active”. Listening can be an activity that is calming.
Related:
- How To Read To Kids Who Won’t Sit Still
- The Best Christian Children’s Books
- How To Increase Small Children’s Reading Stamina
5. Soothing environment
Studies have shown that some scents (lavender for example) actually serve to decrease the activity of the nervous system, helping lull you into a sleep ready state.
Here are some ways to help create a soothing environment:
- Diffuse essential oils
- Turn on white noise
- Close the light blocking curtains so the room is dim
Examples of what to include in your routine
There are many ways to help your baby wind down. While some will undoubtedly work better than others, you can choose what works best for your family.
- A warm bath or shower
- Applying lotion, powder, or cream
- Baby massage
- Giving baby a pacifier (this is the best there is)
- Turning the lights down low or lighting candles
- Singing or listening to calming music
- Reading books (here’s how to read to little ones who won’t sit still)
- Snuggle time with mom and dad
- Swaddling
- Rocking until drowsy
- White noise (this works wonders)
- Sitting or lying together
- Praying
Sample wind down routines
First of all, it’s very important to note that establishing and following a sleeping schedule is essential for mastering any wind down routine.
For example, if baby is too fussy because he has been awake too long… trying a wind down routine may prove to be more difficult. It’s best to start a wind down routine as part of a healthy sleep schedule.
I had very similar, but slightly different routines with my two oldest children… here they are as examples:
- My oldest child- I started the routine by giving the pacifier (this signaled sleepy). Then, I would read one or two short stores and rocked in the rocking chair. I would always be sure to dim the lights. I would end with by signing a song and giving lots of gentle kisses.
- My second oldest child– He loved massages… so I started with some lavender lotion and a little rub on his arms and legs. He didn’t care for the pacifier so I didn’t stress about that. He also got to listen to a few short books and then we would lie together for a few minutes.
Whatever you choose to include in your wind down routine, your child is sure to learn to recognize them and ease his or her way into peaceful sleep. Try a few from the list above and when you find something that works… stick to it.
Remember… routine and consistency are key.
You got this, momma!
Want to help your baby’s bedtime be more calm and relaxing? Get your wind down routine checklist here!While there are many more, you don’t want to spend 3 hours on a bedtime routine. The goal is to help the baby get drowsy and then put them in their crib while still slightly awake.
A great wind-down routine actually can be the difference between a baby who fights sleep all night and one who sleeps peacefully.
The fact of the matter is…
Babies go to sleep better and sleep longer when they are calm, settled, and in a good routine. It doesn’t have to be a huge thing with church bells and four part harmony.
The more you are able to protect your baby’s sleep, create a good wind-down routine, and make it a regular part of your evening, the better your whole family will sleep.
To recap, to help your babies sleep better at night you want to:
- Prevent them from getting overtired
- Choose an appropriate bedtime
- Give your baby a calming bath or wipe down
- Before putting on a clean diaper and swaddle, give your baby a rubdown or massage with nice calming lotions
- Have some quiet quality time to help get your baby very drowsy before putting him into the crib.
If you would like to create a simple and easy wind down routine that anyone putting baby down can follow plus some BONUS baby sleep troubleshooting checklists, click here and get instant access.
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I’ve created a free email series just for you! There are truly only a few reasons why babies and toddlers have struggles sleeping… really, I mean it. I am going to teach you the main 3 reasons and how to start making small changes to help your baby go from:
- fighting sleep to embracing it
- night wakings to sleeping through
- needing you to jump through hoops to going to sleep on their own
Click here to sign up for my free email series or simply click on the image below.
Rachel
New to this community? Start here, friend.
Aminah says
Hi Rachel! THANK YOU for all this info ! I have a 4 week old baby boy (my first) and I was wondering whether you recommend swaddling before the last feed of the evening or after the feed?
Thanks so much!
Rachel Norman says
I swaddle before if it’s bedtime. Usually baby’ll kind of lazily go to sleep at the lat feed swaddled then I put him down :)
Chelsea says
During the day, where should the baby sleep? Not in a living room with the tv on and noises going on? Will he be able to know the difference between night and day if he’s always sleeping in a darker room with no noise?
Rachel Norman says
Chelsea, once he knows the difference between night and day he’ll not ‘unknow’ it. Plus, as the baby gets older he’ll simpyl not be able to have a good nap with a lot of noise going on. Or rather an “angel baby” may but most children wont!
My Bebe! says
Great write up Rachel! Thanks so much for all this info! I have a 5week old baby boy (my first) and I recently tried some of the routines you mentioned and my little was fast asleep in not time!
Thanks so much!
Rachel Norman says
Oh that’s awesome :) Little ones are soo sweet!
Jordan says
Hi Rachel,
If baby’s (6 months old) bedtime is around 830 with the 8 or before, when do you suggest starting the bedtime routine? I have found myself finishing the routine too fast and he’s not sleepy enough! Also, what time would you suggest feeding him solids if bedtime is aroune 8/830?
Rachel Norman says
Hmm, do you read? I’d probably say 20 minutes is way long enough for a baby!
Erin says
We have a 5 week old and we were putting her down around 9:30 because she’s very tired then since she fights naps all during the day. Plus it was allowing us to get to bed early. She wakes then typical around 2:00 and then around 5:00-6:00 and sometimes has a hard time going back down or this second sleep seems more restless for her. Should we be giving her a dream feed at 11:00 and then hoping she goes longer into the early morning?
Rachel Norman says
Erin, yes I ALWAYS recommend dream feed.
Amanda says
My 5 week old is taking little naps. He’ll sleep for 30 minutes during the day then wake up. He’s fussy, so I know he hasn’t slept long enough. What would you do?
Rachel Norman says
I would from the start of a feed until you put him down not let more than an hour go by. Will he eat well and burp well?
Emma says
Hi Rachel, I’m having a similar challenge baby is 8 months, she falls asleep nursing and doesn’t burp once she’s asleep… she’s awaken trying to relieve the gas and stirs for a while then eventually wakes up. Any suggestions please?
Rachel Norman says
Emma, can you burp her while shes sort of half asleep? Can you pick her up, rest her on your shoulder so that the gas may get out?
Emma says
Hi Rachel, I’m able to about 30% of the time if she’s sleeping, however the other 70% she’d wake herself up trying to force the gas out.
Laurie-Anne says
Hi, I have a six weeks old. She sleeps well at night, but during the day, she sakés-up as soon as her first 30-45 minutes of sleep is over… We’ve tried pretty much everything to help fall back asleep on her own and It’s not working… With two older (but still young!) children, It’s not very easy 😛
She has a pacifier, but it dosent help when she awakes during the day… I have not been Through this with my others, any suggestions?
Thank you :-)
Ah and Yes, she is full, burps well and when she cries, it is obvious she is still sleepy…
Rachel Norman says
I wonder if she’s experiencing the 45 minute intruder… When you *start* feeding , say, at 11:00 am, what time after that do you put her down to sleep? Noon? I only ask because maybe she could do with a tad less or more awake time. They say around 50 minutes to 70 is enough awake time for a little bitty one
Jana says
Hi I am wondering where you received the photo of the baby in the blue swaddle on this page?
Rachel Norman says
Hi there, I buy some of the photos (some are my own) from a licensed photo distributor on Adobe Stock. Hope that helps :)
Kalina says
Should you try to feed baby before starting this routine?
Rachel Norman says
Kalina, if you need to do a cluster feed then feed before and after or anywhere you want! I often try to feed last thing before bed, after wind down, to just get one more bit of milk in the belly.
Heidi says
My little guy still won’t fall asleep until he as at the breast…otherwise he will just stay awake and then gets super fussy. The second he has boob, he goes to sleep. I don’t mind, but if I am not back from work in time, then my husband has to deal with a fussy baby. Also, he is not interested in pacifiers :( Any suggestions? Thank you so much!
Rachel Norman says
Heidi, I would not let him have a half feed, I’d try to encourage a FULL feed meaning keeping him awake so he’ll take a full feed. He’ll never sleep well if he’s always a quarter full! HOpe that helps :)
Lara says
Hi, I am not sure should I change my baby’s diaper before or after I feed him. He usually cries when I change it. I am right now change before I feed because I don’t wanna wake him up after I feed him. Is it correct?
Rachel Norman says
Yes, that’s what I Do!
Karina says
Hello, I have tried many of these routines since baby was 2 months he has a bed routine he hrs to sleep in his crib with no problem around 8 or 8:30pm however he sometimes wakes at 12 than at 2 than 5 than 6 I do not feed him all those times I’m trying to help him sleep longer he was waking once st 3 am than 6 but idk what happen after 4 month he is now 5. He sucks at napping takes about 4 30 min cat naps a day! I truly have tried everything 😩 Purchase books oils everything
Rachel Norman says
Karina, does he take full feeds multiple times throughout the day? If he wakes up regularly all night, what is he waking for? You or milk?
Laura says
Hi! I have a 4 week old and was wondering if during the 7:30-8:00 pm – change diaper, put to bed for the night part of the schedule I should also be feeding her. I know you recommend feeding whenever the child is hungry but wanted to know if a feed was included in this part of the night. Thank you!
Rachel Norman says
Yes, definitely a feed here. That’s what I do anyway :)
Ariel says
Thanks so much for this article. My 3 week old eats, burps and goes back to sleep easily during the night but during the day he fights his naps. I follow the same routine, eat, burp, change diaper (and a few mins of play), but when I swaddle him and put him down, he just lies there with his eyes wide open and then eventually screams and cries. I feel like he is overtired and wants to sleep, but I can’t get him to go down. Any suggestions? If he gets overtired, what can I do to help him wind down again?
Rachel Norman says
Ariel, how long does he stare off and how long does he cry before he goes down?