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Tips to Help Your Baby Sleep Earlier


Establishing a consistent bedtime routine and encouraging an earlier sleep schedule can be beneficial for both babies and parents. Getting your baby to sleep earlier can ensure they get sufficient rest and allow you to have some much-needed downtime. In this article, we will explore effective tips to help your baby sleep earlier.

1. Gradual Transition

Moving your baby’s bedtime earlier should be done gradually to avoid disrupting their sleep patterns. Consider adjusting their bedtime by 15 minutes earlier each night until you reach your desired sleep time. This gradual transition allows your baby to adjust and adapt to the new schedule more easily.

2. Create a Calm Bedtime Routine

Establishing a soothing bedtime routine can help signal to your baby that it’s time to wind down and prepare for sleep. Consider the following elements for a calming routine:

Bath Time

A warm bath can help relax your baby and prepare them for sleep. Use gentle baby-friendly products and maintain a consistent bath time routine.


After the bath, consider giving your baby a gentle massage using baby-safe oil or lotion. This can promote relaxation and further signal that bedtime is approaching.

Quiet Activities

Engage in quiet and calming activities with your baby, such as reading a book or singing lullabies. Avoid stimulating activities or screen time, as these can interfere with the winding-down process.

Dim the Lights

As bedtime approaches, dim the lights in the room to create a more soothing and sleep-friendly environment. This can help signal to your baby that it’s time to sleep.

3. Optimize the Sleep Environment

Creating a comfortable and conducive sleep environment can support an earlier bedtime. Consider the following tips:


Ensure the room is as dark as possible during your baby’s sleep time. Use blackout curtains or blinds to block out any external light sources that may interfere with their sleep.

White Noise

Using white noise, such as a sound machine or a fan, can create a consistent and soothing background noise that can help mask any disruptive sounds and promote better sleep.

Comfortable Temperature

Maintain a comfortable room temperature, usually between 68 to 72 degrees Fahrenheit (20 to 22 degrees Celsius). A cooler room can support better sleep quality.

4. Consistent Daytime Schedule

A consistent daytime schedule can help regulate your baby’s internal clock and promote earlier sleep. Ensure your baby has regular mealtimes, playtime, and nap times throughout the day. Avoid letting them become overly tired or nap too close to their desired bedtime.

5. Limit Stimulation Before Bed

In the hours leading up to bedtime, limit stimulating activities and screen time. Avoid exposing your baby to bright lights, loud noises, or engaging in highly active play. Encourage calm and quiet activities to help them wind down.

6. Encourage Natural Light Exposure

Expose your baby to natural daylight during the day, especially in the morning. Natural light exposure can help regulate their circadian rhythm and support an earlier sleep schedule.

7. Be Mindful of Bedtime Feedings

If your baby is still feeding during the night, consider gradually reducing the amount of food or milk they receive before bedtime. This can help them transition to a fuller feeding earlier in the evening, supporting an earlier sleep time.


Helping your baby sleep earlier is achievable with a combination of gradual transitions, a calm bedtime routine, an optimized sleep environment, a consistent daytime schedule, limited stimulation before bed, natural light exposure, and mindful bedtime feedings. By implementing these tips and being patient, you can establish a healthier sleep routine for your baby.


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