The final hour before bedtime
After personally working with hundreds of families seeking better sleep for their little ones, one consistent pattern has emerged; the final hour before bedtime can determine how well your baby sleeps through the night.
Many parents don't realize just how crucial this pre-sleep period is. When structured properly, this hour creates the perfect conditions for your baby to fall asleep easily and stay asleep longer. When rushed or inconsistent, it can lead to bedtime battles and frequent night wakes.
Through our extensive experience with families, we advise the routine described in this blog – a carefully designed routine based on sleep science that consistently delivers remarkable results. Let me walk you through exactly how to transform your baby's bedtime routine for better sleep.
Now, let's explore the ideal structure for the last hour of the day:
One hour before - Bath time
A warm bath approximately one hour before bedtime serves multiple important purposes in the sleep routine:
- Temperature Regulation: When your baby enjoys a warm bath, their body temperature rises slightly. After the bath, as they cool down, this temperature drop mimics the natural decrease that occurs during the onset of sleep. This cooling process signals to your baby's brain that it's time to feel drowsy.
- Sensory Comfort: The gentle sensation of warm water provides soothing sensory input. For younger babies especially, this can be reminiscent of the womb environment, offering a sense of security and comfort.
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Physical Comfort: A clean baby, free from the day's accumulated sweat, milk residue, or diaper area irritation, is simply more comfortable and likely to sleep better.
Pro Tip: All of our recommended bath time products, including a bath thermometer, bath toys and bath solutions are on our Amazon store.
45 Minutes before - The bedtime feed
By now, your baby should be dry, comfortable, and dressed in their night time clothing.
We've deliberately allocated 30-40 minutes for this feeding because we want to ensure your baby has enough time for a complete, unhurried feed. This "filling up" before bed helps extend the stretches of sleep, especially for younger babies whose tummies can't yet hold enough to last through the night.
Essential feeding strategies to implement:
- Use appropriate lighting: Ensure this bedtime feed in a well-lit room, especially if your baby is used to falling to sleep whilst feeding. This helps them distinguish between feeding time and sleep time, encouraging a full feed rather than a brief snack.
- Thorough burping: Take the time necessary to ensure proper burping after (and if needed, during) the feed. Trapped gas is a common cause of night wakings and discomfort so we want to make sure we have got it all out!
- Quality connection: Use this feeding time to connect with your baby. Make eye contact, speak softly, and create a calming bonding experience before bed.
- Consistent timing: Offering the bedtime feed at approximately the same time each night helps establish your baby's internal clock and enhances overall sleep predictability.
25 Minutes before - Family time
With a full tummy and clean body, your baby is now ready for some gentle family time. This window serves several important purposes in the sleep preparation process:
- Digestion Period: This allows your baby's body time to begin digesting that full feed.
- Gas Release: For younger babies especially, this is prime time for working out any remaining burps or gas bubbles that could cause discomfort during sleep.
- Emotional Connection: This is time dedicated to cuddles, kisses and gentle play which helps all of us have a nice burst of oxytocin!
For older babies and toddlers, this time often naturally evolves into what we call "controlled roughhousing"—playful physical activity that allows them to release the last bit of energy before winding down. Our son Jago currently loves playing "hide from daddy" followed by a cushion toss once discovered—this type of playful interaction serves an important purpose in sleep readiness.
20 Minutes before - Transition to sleep space
Now begins the final countdown to sleep, starting with moving the routine to your child's bedroom or sleep space. This location shift provides a powerful cue that sleep time is approaching.
For older babies with teeth, this is when you'll handle dental hygiene—brushing those tiny teeth with an age-appropriate toothbrush and paste. Keep this quick and matter-of-fact rather than turning it into playtime.
Next comes what many children consider the highlight of the bedtime routine: story time.
A simple lullaby or bedtime phrase signals the final transition. Whether it's "Twinkle Twinkle Little Star" or your own special goodnight phrase, this consistent auditory cue becomes a powerful sleep signal over time.
15 Minutes before - Into the cot
This timing is strategic and based on sleep science. Most babies don't fall asleep the instant their heads touch the mattress—nor should we expect them to. By placing your little one in their sleeping bag and cot about 15 minutes before you want them actually sleeping, you're allowing for their natural wind-down process.
What this looks like in practice: If you're aiming for a 7:00 PM bedtime, your baby should be in their cot by 6:45 PM. This doesn't mean you immediately leave the room—depending on your baby's age and your chosen sleep approach.
Need a step-by-step plan?
Our Sleep Guides give you the blueprint to follow to help your baby learn to sleep well every night and nap like a champ! Choose your little one's age below.
0 Minutes Before... Asleep!
Success! If you've followed this routine consistently, by the time you reach your target bedtime, your little one should be drifting off to sleep or already peacefully slumbering.
The Power of Consistency
The true magic of this routine lies not just in its individual components, but in its consistency. When implemented night after night, this sequence becomes a powerful set of sleep cues that trigger your baby's natural sleep mechanisms. Their bodies and minds learn to recognize and respond to this predictable pattern, making the transition to sleep increasingly smooth over time.
Even on challenging days—when travel, visitors, or other disruptions occur—attempting to maintain as many elements of this routine as possible can help your baby adapt and still achieve good sleep.
Final tip
Please remember, you sometimes need to be flexible if your baby is seeming overtired at the end of the day! Consider shifting the entire routine earlier by 15-30 minutes to better align with your baby's natural sleep needs of that day. If your baby has had a super stimulating day or their naps didn’t go to plan, skip bath time tonight so that you can get them asleep in their cot sooner!
