A nighttime routine is essential for your baby (and your sanity)

Sleepless nights may feel like a rite of passage, but they don’t have to be the norm.

The foundation for better, more restful sleep often begins with one simple shift: establishing a consistent nighttime routine.

“A predictable, calming bedtime routine gives your baby cues that it’s time to rest,” explains Catherine Oluwadare, brand manager for Purity & Elizabeth Anne. “It helps reduce anxiety, for both baby and parents, by creating structure, security, and a sense of calm before sleep.”  When baby knows what to expect at bedtime, it becomes easier for them to wind down, self-soothe, and drift off peacefully.

Oluwadare, offers the following tips on what a nighttime routine should entail, and why it is important:

1. Bath time before bedtime: Start your bedtime routine with a warm bath. Warm water can help babies to calm down and start to relax. Using Purity & Elizabeth Anne’s Purple Goodnights range incorporating calming lavender and chamomile can help moisturise baby’s delicate skin for up to 48 hours and, is also free from fragrance and parabens. Lavender is known for its relaxing qualities while chamomile can help to maintain healthy skin, gently.  A baby massage after baby’s bath can also help to get baby ready for a good night’s sleep.
2. No play time: After bath time, avoid play time and limit loud noises and bright lights than can over stimulate baby’s senses. Keep the last hour before bedtime calm and soothing. Babies can become overstimulated quickly.
3. Hunger can disrupt sleep: Nobody sleeps well when they are hungry, and feeding your baby 15 minutes before they go sleep can make them drowsy. Do remember, that babies have small stomachs and need frequent feeds, especially in the early months. If your baby wakes up often and seems hungry, try incorporating a final, more filling feed into their bedtime routine. This small change can help reduce night wakings and improve sleep stretches.
4. Comfort is crucial: Discomfort is a common reason why babies can’t settle or stay asleep. Check for wet or soiled diapers, room temperature issues, or poor sleeping positions before bedtime. Another common culprit? Congestion. Add a few drops of Karvol to baby’s pillow or a handkerchief placed near their cot (out of reach). The soothing combination of eucalyptus, menthol, and other aromatic oils gently eases blocked noses and promotes easier breathing.
5. Soft entertainment: Reading a book or singing a song can help your baby realise that it is time to go to sleep. Your soft, rhythmic voice can help baby relax and drift off.
6. Consistency builds resilience: Being consistent with your baby’s sleep routine will help put baby into a sleeping pattern, especially during times of regression. Sleep regressions, often caused by developmental milestones, teething, or travel, can temporarily disrupt even the best routines, but sticking to your nightly rituals during these phases can help baby find their rhythm again sooner. Patience and consistency are key.
7. Know when to ask for help: If baby is unusually restless, fussy, or waking frequently, they may be teething, experiencing colic, or coming down with something. It’s always a good idea to consult your paediatrician if you suspect discomfort or illness is getting in the way of sleep.

When sleep becomes a struggle, it’s easy to feel overwhelmed, but remember, this phase is temporary. “Having a nighttime routine doesn’t guarantee perfect sleep, but it sets the stage for healthier habits and emotional security,” says Oluwadare. “Every baby is different and finding what works may take time, but with love, patience, and routine, better nights are possible.”