Setting the Stage: BEDTIME

By Good Night Managing Director Jolandi Becker

Bedtime truly holds the key to setting up your baby or toddler for a good night’s sleep. More often than not, parents underestimate the impact of bedtime.

“NO! My baby falls asleep so easily at bedtime—that is NOT the problem.”
If your baby is waking up during the night, I can assure you: the reason for it is most probably found in that ‘easy’ bedtime.

Luckily for us, there are many natural processes in the body that work together to help set the stage for a restful night. Within the human body, two key mechanisms assist with sleep: our Circadian Rhythm and something called Sleep Pressure. When you get the bedtime setup right, you can align these processes to not only help your little one fall asleep peacefully but also link sleep cycles independently throughout the night.

1. BONDING
   
   The single most important focus of bedtime should be bonding. It should not be something to rush through or something you just want to “get done.” Bedtime should be a time the whole family looks forward to and enjoys—a way to end your day together.
   
   We often feel pressured to create a calm, spa-like environment to help our little ones drift off to sleep. While that might be achievable with a small baby, once they enter toddlerhood… the less likely it is that bedtime will be calm!
   
   Instead, focus on fun. Yes, I said it—fun! Bedtime should be something you all enjoy. It’s absolutely okay for Dad to goof around. It’s okay for your baby or toddler to splash in the bath. Laugh, play, and enjoy each other’s company—uninterrupted and together. Just make sure it doesn’t go on for too long.
   
   
2. INCLUDE A BATH OR SHOWER
   
   A warm bath slightly raises your baby’s body temperature. After the bath, the drop in temperature signals to the body that it’s time to sleep and helps trigger melatonin—the hormone that helps us fall asleep. This natural cooling process mimics the body’s temperature dip before sleep, making it easier for your baby to settle.
   
   Bath time is also a beautiful bonding moment. Talking, playing, singing, or making eye contact helps build emotional security—something that directly impacts healthy sleep!
   
   
3. THE BEDTIME SHOULD NOT BE TOO LONG
   
   Keep the bedtime routine to around 30–40 minutes.
   
   There are a few important reasons for this:
   – If the fun goes on for too long, your child may become overstimulated (too excited and wound up), making it harder for them to fall and stay asleep.
   – As mentioned, the warmth from the bath triggers melatonin production, and melatonin levels typically peak around 30–40 minutes after the bath. We don’t want to miss this window!
   
   Your baby or toddler has no concept of time—they don’t know the difference between a 5-minute and a 60-minute routine. Plan ahead and stick to a consistent routine of about 30–40 minutes.
   
   
4. THE BEDTIME SHOULD NOT BE TOO LATE
   
   If you bathe your baby in the morning or middle of the night, the temperature shift won’t have the same impact as it does when timed correctly in the evening.
   
   Babies (up to about 5–6 years old) need 11–12 hours of nighttime sleep. So, if your baby is waking up between 6:00–7:00 am, aim for a bedtime somewhere between 6:00–7:00 pm. This supports the body’s natural melatonin production and aligns with the circadian rhythm.
   
   Still, keep to a 30-minute routine. Even though you have a one-hour bedtime window, ensure the bedtime routine ends between 6:00 pm and 7:00 pm.
   
   A key part of this is watching when the last nap ended. That will give you a good indication of when to start your bedtime routine. Use age-appropriate awake windows to guide your timing. This also ensures you’re setting up the sleep pressure mechanism correctly.
   
   

By setting the stage for bedtime with intention, connection, and consistency, you’re not only helping your baby sleep better—you’re building a foundation for healthy sleep habits that can last a lifetime. Remember, bedtime doesn’t need to be perfect or peaceful every night, but when it becomes a predictable and enjoyable part of your day, it can transform your evenings and your nights. Trust the process, trust your instincts, and enjoy this special time together.