The Scientific Benefits of a Bedtime Routine: The Easiest Way to Improve your Baby’s Sleep
When I was a new parent with my first baby, I read a lot of scientific articles about baby sleep (help, the neuroscientist in me can't relax!). One of the most important things that I learned was that having a bedtime routine is important for promoting quality sleep.
So let's talk about what the science says happens when you set up bedtime rituals for your little one. But first, what even is a bedtime routine?
What is a bedtime routine?
A bedtime routine describes the process of any consistent steps you take before your child falls asleep. In the evening, this could be a bath or shower, followed by getting into pyjamas, reading a book, singing a lullaby, and cuddling your baby to sleep. If you want to be extra scienc-ey, there’s evidence to suggest routines that include baby massage have more sleep-related benefits than those without!
Snug Co’s bedtime routine essentials.
Ensure you have all of the basics to make your bedtime routine a breeeeeze!
How can bedtime routines support your baby’s sleep?
they help babies transition to sleep.
Bedtime routines help babies wind down, get used to a regular schedule and feel safe. A bedtime routine is like an evening checklist for your baby: it helps them know what to expect, which makes it easier for them to fall asleep. It also reinforces the idea that sleep happens at night and not during the day--a key component of healthy sleeping habits!
The science says: a predictable bedtime routine makes them fall asleep more easily.
they reduce bedtime stress.
Bedtime can be stressful for parents and babies alike. When you're trying to get your kid down for the night, it's easy to feel like you're under a deadline: if you don't get them into bed soon enough, they'll be up all night (or at least until 3am). This kind of pressure can make bedtime stressful for both parents and children.
The science says: a consistent set of steps before bed makes your child fall asleep faster and improves how you perceive the quality of their sleep.
they improve sleep quality.
Parents who have a baby with poor sleep quality are often at a loss for how to improve it. The first step is asking yourself what's getting in the way of your baby sleeping well. Is it how much they're eating, or do they just need more time to sleep?
The science says: (I think) The easiest way to improve sleep quality is by establishing a bedtime routine, in fact, it's been shown to improve sleep in just 3 days.
they reduce wakes overnight.
If you're a parent, you've probably been there: You put your baby to sleep at night and they wake up every few hours. It's frustrating, especially if you have another child who needs attention or if it's the middle of the night and everyone is exhausted.
Well, you're in luck.
The science says: Bedtime routines reduce how many wakes a baby will have overnight.
they raise your spirits.
When your child isn't sleeping well, it can make you look at everything with a more negative lens. This can be particularly challenging when you don't feel like you will ever sleep again!
The science says: implementing a consistent bedtime routine improves how you perceive your child's sleep and their mood, AND improves your sleep in the process.
We hope we've convinced you that bedtime routines are worth the (very minimal) effort. They help babies sleep better and they change how you perceive their sleep for the better. All you need to remember is the key to a sleep-improving bedtime routine is consistency.
If you're still feeling overwhelmed by the idea of creating one for your family, don't worry - our team at Snug Co is here to provide personalised baby sleep support with our sleep packages.
References:
Mindell JA, Li AM, Sadeh A, Kwon R, Goh DY. Bedtime routines for young children: a dose-dependent association with sleep outcomes. Sleep. 2015;38(5):717-722. Published 2015 May 1. doi:10.5665/sleep.4662
Mindell JA, Leichman ES, Lee C, Williamson AA, Walters RM. Implementation of a nightly bedtime routine: How quickly do things improve?. Infant Behav Dev. 2017;49:220-227. doi:10.1016/j.infbeh.2017.09.013
Mindell JA, Lee CI, Leichman ES, Rotella KN. Massage-based bedtime routine: impact on sleep and mood in infants and mothers. Sleep Med. 2018;41:51-57. doi:10.1016/j.sleep.2017.09.010