What Is A Wind Down Routine And Why Is It So Important?

So you always hear these things around wind down routines and what affect they have on your baby’s sleep right? Well let me be the one to tell you that winding down your baby can make a world of difference especially when your baby is not enjoying bedtime.

A wind down routine is one of the most important steps you need to take to assist you to get your baby to sleep. I highly recommend doing one 10-15 minutes before the appropriate sleep time.

How this works is firstly you need to ensure the baby has a clean nappy, and you have put them in the clothes that they will be wearing when you put them to sleep. You then take your child into the room that they sleep in, even if it is your room. You then sit down on a chair or bed or somewhere comfortable for you both to relax and dim the lights or put on a small lamp. The reason behind this is so that you start to get the melatonin hormone running through their brain to activate sleep.

Before you take the baby into the room, ensure the room is dark with that light on and have your white noise machine on but at a soft volume so they can hear it but if you are reading to them, they are able to hear you – it should be good background noise. When you sit down with your baby, grab a book, and start to read the book in a quiet manner. This means not to read the book with big expressions but read it in a soft calm voice. Alternatively, if you don’t want to read a book, you could sing some soft lullabies with them while you give them a cuddle.

The main thing we want to focus on here is that you aren’t doing anything stimulating that could potentially distract them or stimulate their brain, so they wake up more. Once you have done this for 10-15 minutes depending on how old your baby is, give them a kiss goodnight and put them in their cot/bassinet ready to start your settling technique I have recommended for you.

Try incorporating these 10 rituals into your wind down routine for day naps and night sleep and just watch the difference unfold.

1. Dim the Lights: Lower the lights in the room to create a calm and cozy atmosphere. This helps signal to the baby that it’s time for sleep.
2. Warm Bath: A warm bath can be soothing for babies. It’s a gentle way to relax their muscles and create a positive association with bedtime.
3. Gentle Massage: After the bath, you can give your baby a gentle massage with baby-safe lotion. This can be a comforting and calming experience.
4. Quiet Playtime: Engage in quiet and calm activities, such as reading a bedtime story or playing with soft, soothing toys. Avoid stimulating activities or loud toys during this time.
5. Soft Music or Lullabies: Playing soft, calming music or lullabies can help set the mood for sleep. Consider using a consistent song or melody to signal that it’s bedtime.
6. Feeding: For babies who are still breastfeeding or bottle-feeding, this could be an important part of the wind-down routine. However, try not to let feeding become a sleep association if you can help it as this can become a feed to sleep association which can sometimes be hard to break.
7. White noise machine: Using a consistent white noise machine with the same noise each day can be so beneficial when it comes to sleep. Ensuring it stays on and doesn’t turn off after a certain amount of time is ideal.
8. Cuddling and Comforting: Spend some quiet, cuddle time with your baby. This can provide comfort and reassurance.
9. Use a Sleep Prop: Some babies may find comfort in a favourite blanket, stuffed animal, or pacifier. Introducing a consistent sleep prop can become part of the wind-down routine. Be sure to check the Red Nose website to ensure your child is of age to use a comforter as it can be a SIDS risk.
10. Consistent Bedtime: Stick to a consistent bedtime to help regulate the baby’s internal clock and establish a routine.

It’s important to note that every baby is different, and what works for one may not work for another. Pay attention to your baby’s cues and adjust the routine as needed. Consistency is key, so try to establish a routine that works for your family and stick to it as much as possible.