Creating a Night Routine That Supports Sleep: Babies and Toddlers

A night routine is one of the simplest ways to support better sleep, and it is also one of the most underestimated. When evenings feel chaotic, settling takes forever, or night waking increases, the issue is often not that your child “won’t sleep”, it is that their body is missing consistent cues that sleep is coming.

A strong night routine supports sleep in two ways. First, it helps your child’s nervous system slow down so sleep comes more easily. Second, it builds predictability, which reduces resistance, especially during developmental stages like separation anxiety.

This guide explains what a night routine actually is, why it matters, and how to create one that works for both babies and toddlers.

What is a night routine?

A night routine is a consistent set of steps you repeat in the same order each evening, leading into bedtime. It does not need to be long or complicated. It just needs to be predictable.

The routine acts like a bridge between the day and sleep. Over time, your child’s brain learns that these steps mean sleep is next, which helps them settle more easily and reduces bedtime resistance.

Why a night routine supports better sleep

A well structured routine can help with:

  • Settling more quickly at bedtime

  • Reduced bedtime battles

  • Fewer false starts

  • More predictable nights

  • Easier resettling between sleep cycles

It is especially helpful when sleep feels disrupted by developmental stages or changing sleep needs, including the 4 month sleep regression, the 8–10 month sleep regression, and the 12 month sleep regression.

Even when sleep is disrupted for other reasons, a routine gives you an anchor point. It becomes the one consistent piece that stays steady while everything else shifts.

How long should a night routine be?

For babies, a routine can be 10 to 20 minutes.

For toddlers, it is usually 20 to 30 minutes, with clear boundaries to prevent it from stretching into endless negotiations.

Longer does not always mean better. The goal is calm, consistent, and sustainable, not elaborate.

What should be included in a baby night routine?

A baby routine works best when it includes:

  • A clear wind down period

  • Feeding at an appropriate point

  • Sleep clothing and sleep cues

  • A predictable ending

A simple example might look like:

Bath or warm wash, nappy and pyjamas, feed, book or song, sleep sack, into bed.

If you are still in the newborn stage, your routine may be shorter and more flexible. For that stage, see What to Expect With Newborn Sleep and Creating a Newborn Night Routine That Supports Sleep.

What should be included in a toddler night routine?

Toddlers need structure, but they also need emotional connection and boundaries.

A toddler routine might include:
Dinner, quiet play, bath, pyjamas and teeth, two books, cuddle and chat, into bed.

This is also where bedtime struggles often emerge. If bedtime is becoming a battle, see Bedtime Battles and Getting Out of Bed.

Where to put the feed

Feeding can be part of the routine, but placement matters depending on age.

For younger babies, feeding can sit closer to bedtime, but you still want a clear “finish” to the routine after the feed so sleep does not become dependent on feeding.

For older babies and toddlers, feeding is often better earlier in the routine, followed by teeth brushing and calm wind down.

If you are finding that frequent waking is increasing because of overnight feeds, it can also help to explore Reverse Cycling and Why Is My Baby Waking So Frequently at Night?.

The most common routine mistakes that affect sleep

Bedtime routine is too stimulating

Lights, screens, loud play, or lots of movement close to bedtime can delay melatonin and increase settling difficulty. Calm and predictable wins.

Bedtime routine changes every night

Even small changes can make sleep feel less predictable, especially during stages like separation anxiety.

Routine is too long and becomes negotiable

Toddlers in particular can stretch bedtime if boundaries are unclear. The routine needs an endpoint.

Sleep pressure is off

Even the best routine will not work well if bedtime is happening at the wrong time. If settling is taking a long time or your child is fighting sleep, you may need to review When to Increase Awake Windows (And When Not To), When to Decrease Awake Windows, or Undertired vs Overtired: How to Tell the Difference.

Night routines and sleep environment

Your routine should be paired with a sleep space that supports sleep.

That includes:

  • dark, calm, and consistent setup

  • comfortable temperature

  • safe sleep space

For guidance on that side of things, see Creating a Sleep-Conducive
Environment and Creating a Safe Sleep Environment.

What if my child still wakes overnight?

A night routine helps, but it is not the only piece of sleep.

If night waking continues, it usually points to:

  • sleep pressure and routines

  • associations at bedtime

  • separation anxiety and development

  • environmental issues

Start with Why Is My Baby Waking So Frequently at Night? and Frequent Night Waking, because most night waking is not random, it is usually predictable once you understand the cause.

Looking ahead

A night routine is one of the most powerful foundations you can build. It supports sleep now, and it continues to support sleep through future regressions, nap transitions, travel, daycare, and toddler boundary testing.

The 5–24 Month Infant Course helps you build a night routine that fits your baby’s stage, alongside routines, awake windows, settling, and troubleshooting as sleep evolves.

For toddlers, big feelings, and bedtime resistance, the Infant and Toddler Bundle supports the full picture with practical strategies that grow with your child.

Certified paediatric sleep consultant Eva Beke with her children.

Eva Beke

Certified Paediatric Sleep Consultant

Founder The Sleepy Little Bubs

I’m a certified paediatric sleep consultant and the founder of The Sleepy Little Bubs. I support families through baby and toddler sleep with practical, evidence-based guidance that considers the whole picture - sleep, development, routines, feeding, and family dynamics.

My approach is realistic, supportive, and designed to evolve as your child grows, so you’re not just getting help for today, but confidence moving forward.

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