Bedtime routine for babies: what the research shows

What a randomized trial shows

In a study of 405 children between 7 and 36 months, families were assigned by lot to two groups. One introduced the same bedtime routine every evening for two weeks; the other carried on as before. In the routine group, the children fell asleep faster, woke less often and for shorter periods at night, and the mothers’ mood improved. In the comparison group nothing changed (Mindell 2009).

The more regular, the clearer

A survey of mothers of over 10,000 children up to five years in 13 countries found: children with a fixed bedtime routine went to bed earlier, fell asleep faster, woke less often and slept longer. The more often the routine took place, the clearer the link – in Asian as well as in Western countries (Mindell 2015). Because it is a survey, it shows a link, not proof of the cause; the randomized trial above comes closer to that. In the survey, mothers with a fixed bedtime routine also reported fewer sleep problems in their children and fewer behavior problems during the day (Mindell 2015).

What can be part of a bedtime routine

A review describes four building blocks that often occur in bedtime routines: eating or drinking, care such as bathing and brushing teeth, reading or singing, and physical contact such as cuddling, massaging or rocking. The authors suspect that such routines may also support language and emotional regulation but stress that more research is needed on this (Mindell 2018).

The BIÖG writes that the building blocks depend on the child’s preferences – for example, always the same song, a story, a music box or stroking. According to the BIÖG, the ritual takes about 30 minutes and should not exceed half an hour, in a darkened room, with a night light if needed. It should be something that can be kept up in the long run.

Light in the evening

For many families, dimmed light is part of the ritual. In preschool children it is well studied that bright light in the evening strongly suppresses the sleep hormone melatonin and shifts the body clock later (Hartstein 2022, Hartstein 2023). For the falling-asleep ritual, the BIÖG describes a darkened room, with a night light if needed.

When to start?

In Mindell’s large survey, a bedtime routine was also linked, looking back, to better sleep: the earlier it had begun, the clearer. The researchers conclude that an early start is favorable (Mindell 2015). Neither they nor the BIÖG give a minimum age; the BIÖG’s notes on the ritual are in its sleep tips for the first year.

Fixed times

The WHO recommends regular sleep and wake-up times for children under five (WHO 2019). The American Academy of Pediatrics (AAP) stresses a fixed wake-up time, including on weekends, and gives “brush teeth, book, bed” as an example of a routine. It recommends turning off all screens at least one hour before sleep; more on this in the article on screens and evening light.

When the routine falls through

Vacation, visitors, a move: not every evening is the same. The BIÖG calls extra help with falling asleep right in such exceptional times and describes how it helps afterwards to get back to the usual routine as soon as possible. Parents benefit too: in Mindell’s randomized trial, the mothers’ mood improved with the bedtime routine (Mindell 2009).

Drowsy but awake

The BIÖG recommends putting the child to bed drowsy but still awake and describes bedtime as something that should be pleasant and calming. Dental bodies such as the AAPD advise against letting children fall asleep with a bottle; more on this in the article on milk at night.

Bedtime routine in Moon Hour

The app has the course “Evening routine in five evenings” with a small suggestion for each evening. Moon Hour suggests a bedtime that fits the naps and the wake-up time, and has a night mode that turns dark and warm from 7 pm.

What national health services say

The NHS describes a simple, soothing bedtime routine – for example a bath, night clothes, a story, dimmed lights and a cuddle – as something that may help a baby settle.

If you are worried

Experts recommend contacting your paediatrician or your local out-of-hours medical service if you are worried.