Being a parent is rewarding but also exhausting, and this is especially true when it comes to sleep. You’re juggling feedings, diaper changes and trying to figure out what actually works for your baby. Between all the advice out there, it’s easy to feel overwhelmed.
The good news? A healthy newborn sleep routine or a toddler bedtime routine doesn’t have to be complicated. It’s important to create simple, consistent cues that help your little one feel safe, calm and ready for sleep.
In this post, we’ll share easy, flexible steps you can use from those first newborn months all the way through toddlerhood.
Why Sleep Routines Matter (For Babies and Parents)
Sleep routines aren’t just a nice-to-have, they’re really important for both babies and parents. Babies thrive on predictability, and a consistent newborn sleep schedule or infant sleep routine gives them the cues their little brains need to know it’s time to rest. When they start recognizing these patterns, falling asleep becomes easier, and night wakings can happen less often.
Sleep is when a baby’s brain does a lot of its heavy lifting. So, it’s really important. A predictable routine not only supports your baby’s development but also helps parents feel more in control and less stressed, which is just as important for the whole family.
Creating these cues doesn’t need to be super complicated. Simple touches, soft voices or familiar items can make a really big difference.
How Much Sleep Do Babies Really Need? (By Age)
One of the first questions every parent asks is, “How much sleep does my baby actually need?” The answer changes a lot as your little one grows, so it helps to break it down by age.
Newborns (0–3 months)
Newborns are in and out of sleep all day and night. On average, they need 14–17 hours of sleep in a 24-hour period, usually in short stretches of 2–4 hours. That means frequent naps are completely normal. Understanding how much newborns sleep and how long newborns should nap helps you set realistic expectations and feel less stressed when night wakings happen.
Infants (4–11 months)
By this stage, many babies start sleeping for longer stretches at night and take two naps. They need closer to 12 to 16 hours per day. Consistent infant sleep routines now become key. Predictable cues like a bath, a feeding and a cozy sleep sack help your baby know when it’s time to wind down and make sleep more reliable.
Toddlers (1–2+ years)
Toddlers really need around 11–14 hours of sleep per day, usually including one nap. Following a steady toddler sleep schedule can make a big difference in behavior, mood and overall energy. Knowing how much sleep a toddler needs allows you to plan bedtime around their natural rhythms, so everyone gets a little more rest.
No matter the age, a routine is the secret ingredient. It turns all those hours of sleep into a predictable pattern that your baby can rely on and makes life a little calmer for you, too.
Building Blocks of a Calming Bedtime Routine
Bedtime might feel stressful sometimes, but it doesn’t have to be. It can actually be a sweet, predictable part of your day. A calming routine is really just a few simple steps that help your baby (and you!) know it’s time to wind down, whether you’re starting a newborn sleep routine or sticking to a toddler bedtime schedule.
Start with a bath or a quick wash-up (this doesn’t have to be every night) that signals to your baby that the day is ending. Follow that with a feeding, keeping your baby awake enough so they don’t fall asleep right at the breast or bottle. Then it’s time for PJs, a breathable sleep sack and a fresh diaper. Using familiar items like a pair of soft Pi Baby pajamas or cozy swaddles turns these little steps into comforting cues your baby learns to recognize as “bedtime” as part of a newborn night routine.
Finally, spend a few minutes connecting, read a short story, sing a lullaby or just cuddle quietly. Make the sleep space cozy and safe with darkness, a little white noise and any favorite Pi Baby comfort items. These simple steps give your baby security, help them drift off more easily and give you a tiny moment of calm, too. Bedtime can actually be something everyone looks forward to.
Sample Routines By Stage
Every age has its own sleep rhythm, and knowing what’s realistic for each stage can really help. Let’s break it down in a simple way so you have a clear picture and some practical tools to help.
Newborns (0–3 months)
At this stage, it’s all about teaching the difference between day and night. Bright lights and normal household noise during the day, quiet and dim lighting at night, and short, simple routines help your baby learn the cues for sleep. A gentle newborn sleep routine (like a quick bath or wash-up, a feeding and cozy PJs) can make a huge difference. Remember, frequent night waking is normal. These steps, along with comfort items like one of our soft swaddles, can help a newborn get to sleep a little more smoothly.
Infants (4–11 months)
Infants are ready for longer nighttime stretches and more consistent cues. This is the perfect time to start practicing “drowsy but awake,” which encourages independent sleep skills. A consistent infant sleep routine helps signal it’s time to settle down. Using familiar pajamas or breathable sleep sacks adds comfort and reinforces those cues.
Toddlers (1–2+ years)
Toddlers bring new challenges: testing boundaries, sleep regressions and early rising. Offering simple choices (like picking between two books or one song) gives them a sense of control while keeping the routine predictable. A steady toddler bedtime routine helps make winding down easier and improves overall sleep.
You can even keep this simple with a mini checklist or table by age: bath to feeding to PJs to story/song to sleep-space setup. With clear, age-appropriate steps, bedtime becomes less of a battle and more of a predictable, comforting routine everyone can rely on.
Real-Life Sleep Hurdles (and How to Handle Them)
Even the best routines hit bumps along the way, and that’s completely normal. Babies and toddlers aren’t robots, and life doesn’t always follow a schedule. Here’s how to handle some of the most common sleep hurdles:
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Crying during the routine: Sometimes, your baby is overtired or under-stimulated. Stay calm and offer familiar cues like a soft lullaby to help them settle without breaking the routine.
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Illness, teething or travel: Flexibility is key. Focus on 2–3 consistent cues your baby recognizes, like their favorite pajamas, a comforting story or a gentle white noise machine. This can help your little one feel secure even when the setting or day is different.
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Juggling a toddler and a newborn: Stagger routines if you can, and give your older child a small, special bedtime task to help them feel included.
Using simple strategies like these and leaning on products you trust can make real-life sleep challenges feel manageable, keeping bedtime predictable and calm for everyone.
There’s no such thing as a “perfect” newborn sleep schedule or toddler bedtime routine. What really matters is creating a loving, repeatable rhythm that works for your family. It’s good to make one that can grow and change as your child does. Some nights will go smoothly and others won’t, and that’s completely normal.
The key is to trust your instincts, lean on consistent cues and give yourself a little grace along the way. Familiar comforts can help too, making it easier for your little one to settle and for you to feel confident in your routine.
Ready to build your own calming, flexible bedtime routine? Shop our collection of sleepwear and nursery essentials today and find the tools that make bedtime a little easier and a lot more comforting for your whole family.
