Creating a Solid Bedtime Routine for Babies (4-18 Months)

Establishing a consistent bedtime routine for your baby is one of the best ways to promote healthy sleep habits early on. Between the ages of 4 months and 18 months, babies are rapidly growing and changing, which can impact their sleep patterns. By implementing a structured bedtime routine, you can help your baby wind down and prepare for a peaceful night’s rest. In this blog, we’ll explore the key steps for creating a bedtime routine that works for your baby, how to make bedtime a soothing experience, and tips to adjust as they grow.

1. Set a Consistent Bedtime

Establishing a regular bedtime is crucial for aligning your baby’s body with their natural sleep-wake cycle. Most babies do best with a bedtime between 6:00 PM and 7:00 PM depending on their daytime nap schedule. Pick a time that works for your baby and try to maintain the same bedtime as much as possible.

2. Create a Calm and Quiet Environment

The environment plays a huge role in helping your baby relax. Dim the lights about 30 minutes before bedtime to create a calming atmosphere. You can use white noise, soft music or sleep meditations to mask household sounds and keep the room at a comfortable temperature.

3. Incorporate a Wind-Down Activity

About 30 minutes before bedtime, begin winding down with quiet activities. This could be a gentle cuddle, soft music, or reading a short story. The idea is to signal to your baby that playtime is over, and it's time to transition to sleep.

4. Bath or Gentle Wash

A warm bath is a great way to help your baby relax, but it doesn’t have to be a nightly event. A quick gentle wash with a warm cloth can serve the same purpose and signal that it’s time to settle down.

5. PJ’s and Nappy/Diaper Change

Fresh pj’s and a clean nappy/diaper will help your baby feel comfortable and ready for bed. Consider choosing soft, breathable fabrics for comfort, and monitor the room’s temperature to help prevent overheating.

6. Feeding (If Needed)

Depending on your baby’s age and feeding schedule, offer a bottle or nurse your baby before bed. For older babies closer to the 12–18-month range, it’s helpful to have a “top-up” feed before bed to prevent overnight hunger.

7. Quiet Cuddles and Soothing Words

Spend a few quiet moments cuddling and offering soothing words or lullabies. Your calm presence helps your baby feel safe and secure before being placed in the cot/crib.

8. Put Baby to Bed Drowsy but Awake

One of the most important aspects of establishing good sleep habits is putting your baby down into the cot/crib while they are drowsy but still awake. This helps them learn to self-soothe and fall asleep independently, which is key for sleeping through the night.

Here’s a sample 30–45-minute bedtime routine you can customise for your baby’s specific needs:

• 6:15 PM – Pre-bath bottle feed or nursing session
• 6:30 PM – Bath or gentle wipe-down and change into pj’s
• 6:40 PM – Start quiet activities (cuddles, soft music, or reading)
• 6:50 PM – Dim the lights, offer cuddles and soothing words
• 7:00 PM – Place baby in the crib, drowsy but awake, and say goodnight

The timing of the schedule can be adjusted based on your baby’s cues, but keeping the routine around the same length each night will help your baby anticipate what’s coming next.

Babies go through phases of development that can disrupt sleep, such as teething, growth spurts, and sleep regressions. If your baby’s routine gets thrown off, don’t worry! Stick to the basics of the routine and remain patient. Consistency is key, and your baby will get back on track with time.

If sleep problems persist or worsen, consider consulting with a certified paediatric sleep consultant for personalised advice and support.

Creating a bedtime routine is an invaluable tool for promoting better sleep for your baby. A simple, consistent routine helps your little one know when it’s time to relax and drift off to sleep. Remember, every baby is different, so don’t be afraid to make adjustments that suit your baby’s unique needs.

A well-rested baby is a happy baby, and by establishing these healthy sleep habits now, you’re setting the foundation for many peaceful nights ahead!

If you are looking for additional guidance or personalised support, click the link below to schedule a call. We can discuss your baby’s sleep challenges, and we can share how we can help you create a consistent sleep routine for your 4-18-month-old. You don’t have to navigate this journey alone—let's work together to establish healthy sleep habits for your baby!