Sleep Made Simple: The Power of a Predictable Routine

New parents often tell me they are hesitant about introducing a routine because they worry it will mean being stuck at home all day with a sleeping baby. This is a common misconception. The reality is, following a well-structured routine actually provides you with more flexibility and freedom while ensuring your baby gets the sleep they need.

Read on to find out more about the power of routines, and find a special gift just for you.

Why Are Routines So Effective for Improving Sleep?

Babies and toddlers thrive on predictability. A routine helps them understand what is coming next, giving predictability and making it easier for them to settle to sleep. When sleep times, feeds, and structured sleep times follow a pattern, your baby’s body clock begins to sync with these rhythms, leading to more settled and restorative sleep. When I talk about toddler or baby having a sleep, I am referring to more than one sleep cycle, whereas a nap is a single sleep cycle.

At first, the idea of a routine can be quite scary. If I have to spend the day clock-watching, how will I relax or get on with everyday jobs? What happens if I have an older child, with a school run to do each day? Don’t worry, it is possible. Not everyone’s baby or life is the same, so sometimes routines need careful adjusting to suit your circumstances. If you find this to be your case, then try following my basic rules and adjust the routines to suit you better.

The feedback I get from parents is that routines make their lives easier. For example, organising things such as doctor’s appointments becomes easier because you know what your baby will be doing at each stage of the day. If you have older children, they will also gain advantages from your baby having a routine, as you will be better able to plan activities with them. The best part of these routines is that you know you will have time for yourself and your partner in the evening. The general feeling I get from parents who are not following a daily routine is that evenings are often the hardest part of the day.

The Impact of a Lack of Routine on Sleep

When babies and toddlers don’t have a consistent routine, their sleep can become erratic. You may notice short naps, difficulty settling at bedtime, or frequent night wakings. Without a predictable pattern, babies can struggle to link sleep cycles, leaving them overtired by the end of the day.

My routines also help babies to feel safe and secure. Your baby will know that her needs are being met and she has no need to cry, resulting in a happy, contented baby.

Key Components of a Solid Daily Routine

A good daily routine should include:

• • Set Wake-Up Time: Starting the day at the same time each morning helps regulate your baby’s body clock.

• • Consistent Sleep and Nap Times: Planning around structured sleep times ensures they are ready for sleep, and not just a nap (or catnap).

• • Regular Feeds: Scheduled feeds provide stability and prevent snacking, which can lead to unsettled sleep.

• • Wind-Down Time: A calm and predictable pre-sleep routine, such as bath, books, milk, active play, and a nappy change, signals that sleep is approaching.

• • One Big Sleep at Home: At least one sleep each day should be in the cot for a long, restful sleep.

Can Routines Work Around a Busy Lifestyle?

While consistency is key, some flexibility is absolutely fine. If you need to go out, plan for one nap to be taken in the pram or car. In fact, an outdoor nap can be particularly beneficial! However, I do recommend making sure at least one big sleep happens at home each day.

If you know your baby will need to nap on the go, try keeping them up a little longer beforehand so they are ready for sleep when the opportunity arises. This small adjustment can help maintain the balance of their daily routine while allowing you to enjoy outings without worry.

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