Baby Sleep Routine by Age: What Works in Real Life

A sleep routine is not a strict schedule. It is a repeatable pattern that helps your baby predict what comes next. When parents struggle, it is usually because of wake windows, timing, and inconsistent bedtime cues.

Step 1 — Build the safe sleep foundation

• Firm, flat sleep surface with fitted sheet only
• No pillows, blankets, bumpers, or stuffed toys in the sleep space
• Baby placed on the back for sleep

Step 2 — Use wake windows (this fixes most “bad sleep”)

Overtired babies fight sleep and wake more. Under-tired babies treat bedtime as a nap. Wake windows help you hit the sleep “sweet spot.”

Step 3 — The bedtime routine (keep it simple and repeatable)

• Bath or warm wipe-down (optional)
• Feed (end feeding before sleep if possible)
• Diaper + pajamas + sleep sack
• Dim lights + short calm activity (book, lullaby)
• Same final cue every night (“Goodnight, I love you, time to sleep”)

Step 4 — Night waking: what to do (without guessing)

Ask these questions in order

• Is baby hungry based on age and last feed?
• Is the room too hot/cold?
• Did naps or wake windows shift today?
• Is baby sick (fever, congestion, pain cues)?

Common reasons babies wake often

• Feeding-to-sleep association
• Too late bedtime or missed nap window
• Overstimulation close to bedtime (screens, bright lights, loud play)
• Teething discomfort or reflux symptoms
• Sleep regression periods (temporary, but timing still matters)

What parents do that makes sleep worse

• Changing the routine every few days
• Using long daytime naps to “fix” night sleep
• Late bedtime hoping for later wake time (often backfires)
• Too much daytime screen exposure