As a mum of three, I know first-hand how tricky it can be to follow a consistent daily routine with little ones. Life doesn’t always go to plan, but I do prioritise food, naps, and bedtimes. Why? Because a tired, overtired baby is a recipe for emotional meltdowns, and let’s be honest, nobody enjoys those.
Babies and toddlers flourish with predictable routines. At this age, they don’t yet have the emotional maturity to cope with constantly shifting boundaries. Consistency gives them a sense of safety and helps them understand what to expect, which is vital for their development and emotional wellbeing.
Here are some tried-and-tested baby sleep routine tips to help your little one (and you!) rest more peacefully.
Sleep strategies for 3-18-month-olds
1. Help them learn to self-soothe
Teaching your child to settle independently is one of the most important parts of building healthy sleep habits. And no, this doesn’t mean leaving them to cry it out. Think about the things that help you sleep. Like a special pillow, the window cracked open, or socks on your feet. Babies are no different; they develop preferences and cues for falling asleep.
If your baby needs something external – like feeding, rocking, or a dummy – to fall asleep, they may struggle to self-settle when they naturally wake between sleep cycles. Encouraging them to fall asleep on their own, without these “props,” fosters long-term sleep independence and lowers stress at bedtime.
2. Stay consistent
Routine is everything. Young children test boundaries, so if those boundaries shift from day to day, it sends a confusing message. Consistency isn’t just helpful, it’s essential. Create clear expectations, follow through every time, and you’ll build trust and predictability, which helps your baby feel secure.
3. Establish a short, simple bedtime routine
Aim for a calming bedtime routine lasting around 20-30 minutes with a bath, book, cuddles, and then bed. Whatever works for your family, just make sure it’s the same each evening. Routines that drag on too long can lead to overstimulation and that dreaded “second wind.”
4. Keep bedtime consistent
Keep bedtime at the same time each night. A too-late bedtime can result in an overtired baby who resists sleep and struggles to settle. Remember, a well-rested baby sleeps better!
5. Don’t skip naps
There’s a myth that skipping daytime naps will lead to better nighttime sleep. Unfortunately, that’s not true. Babies between 3-18 months usually need 2-3 naps a day. Good daytime sleep sets the foundation for a smooth bedtime and restful night.
6. Watch for sleep cues
Stay alert for signs of tiredness, like yawning, rubbing eyes, zoning out. Otherwise, your baby may become overtired, making it much harder to fall asleep peacefully. That said, some little ones may not give you any cues, or may not give you cues until it’s too late! Keep an eye on what works best for your little one.
7. Structure feeds throughout the day
Between 4-6 months, babies begin to explore solid foods and grow rapidly. Making sure your child gets enough milk and solid nutrition during the day, supports their sleep at night.
Need extra support?
Is your little one is struggling with sleep? Are you feeling overwhelmed? Get in touch. We offer a free 15-minute consultation to chat about what’s going on with your little one and you can find out more about how we can help you.
