5 Effective Steps to Move Your Baby’s Bedtime Earlier
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Sarah Mann Certified Baby Sleep Consultant and Mom of Seven  |
Includes: Helpful charts on the ideal bedtime and wake windows—for babies 3 months and older.
Do your evenings feel endlessly long? Does your baby sometimes stay awake until 10 or 11 PM?
You’re not alone! Many parents hesitate to adjust bedtime, fearing it might make things worse.
But guess what? It’s easier than you think—and it won’t disrupt your baby’s sleep!
I’ll show you exactly how…
Here’s Help!
First, a quick reassurance:
✔ Newborns naturally have a late bedtime—it’s completely normal!
✔ In the first 2–3 months, keeping bedtime later makes sense, as newborns aren’t yet capable of linking long sleep phases.
✔ But from 3 months onward, you can gradually shift bedtime earlier—especially if your baby is older.
How?
With this 5-step plan, you’ll see amazing results!
1. Find the Ideal Bedtime
Start by determining the age-appropriate bedtime for your baby (see below for detailed charts!).
You don’t want to force a bedtime that doesn’t align with their age, needs, or biological rhythm.
Here’s how bedtime naturally shifts:
- Newborns (0–3 months): Bedtime is usually late (10 PM – midnight).
- By 3 months: The ideal bedtime moves to 8–9 PM.
This isn’t random! It aligns with your baby’s developing circadian rhythm—which is influenced by:
✔ Their hormone balance
✔ Their environment
✔ The natural day-night cycle
Additionally, this recommended bedtime ensures they get the 10–11 hours of night sleep they need.
Studies confirm that a consistent, age-appropriate bedtime leads to:
✔ Longer sleep phases
✔ Less fussiness & better mood
✔ Improved focus and emotional regulation
Up next: A detailed chart with key notes on the best bedtime and wake windows for your baby!
Guideline for Baby Bedtimes
| Newborns | Late! (around 11:00 PM) | Baby feeds frequently; has very short wake windows (45–90 min) |
| 2-3 months | 8:00–10:00 PM | Frequent evening feedings help extend nighttime sleep („Clusterfeeding“) |
| 4-6 months | 7:00–8:30 PM | Baby is ready for an earlier bedtime (especially when dropping the 4th nap) |
| 7-8 months | 7:00–8:30 PM | Move bedtime earlier when baby drops the 3rd nap |
| 9-15 months | 7:00–8:00 PM | An earlier bedtime often resolves multiple sleep issues |
| From 16 months | 7:00–8:00 PM | Move bedtime earlier when baby drops the 2nd nap |
This table assumes a wake-up time between 6:00 and 8:00 AM.
2. The Path to Success
There are two effective ways to move your baby’s bedtime earlier:
I. Gradual Adjustment
One option is to move your baby’s bedtime forward by 15–20 minutes every 2–3 days.
This approach is logical, gentle, and usually effective. 😉
In fact, most baby sleep experts recommend this method.
II. Turning a Nap into Bedtime
Another option: If your baby still takes evening naps, use the last nap as the new bedtime.
For example:
If your baby usually naps from 8:00–9:00 PM and then stays awake (and fussy) for another hour, you can turn that nap into bedtime.
I still remember when I first heard this tip with my second baby. I tried it the very same evening and was amazed at how well it worked! (Okay, it took a few nights before it fully settled, but in the long run, it was worth it!)
I’ve now used this successfully with all my babies.
How to Do It:
✔ Set 8:00/8:30 PM (or whenever your baby takes their last nap) as the new bedtime.
✔ Follow these steps:
- Place your baby in a dark bedroom. Darkness supports melatonin production, setting the right mood for sleep—even if your baby wakes up again.
- If your baby wakes up at their usual time (e.g., 9:00 PM), help them settle back to sleep. Whether through nursing, rocking, or another soothing method, stick to the technique you already use at night.
💡 It may take 1–2 weeks before the evenings become truly peaceful. The first few nights may require some extra effort, but soon you’ll enjoy free evenings—finally!
Why This Works for Babies & Parents
✔ Moms need breaks too!
✔ Babies sleep better, avoiding overtired fussiness.
Quieter evenings mean happier babies—and a better family rhythm!
My Personal Experience
Looking back—with more experience—I truly believe that some of our past sleep struggles could have been avoided had we established a consistent bedtime routine earlier.
Studies confirm: Babies without set sleep times are actually more restless and anxious than those who follow a healthy sleep schedule.
💡 Lesson learned:
A fixed, early bedtime is one of the best things you can do for your baby’s natural sleep rhythm.
The Golden Rule: Sleep Promotes Sleep!
It may sound counterintuitive, but keeping your baby awake longer does NOT lead to better or longer sleep.
In fact, it’s the opposite!
If you want to adjust bedtime, first make sure daytime naps are working well.
✔ Enough daytime sleep prevents overtiredness and restlessness in the evening.
Tired? Exhausted? Feeling lost?
SIGN UP NOW FOR THE FREE BABY SLEEP COURSE.
Feedback from Emily:
You hear and read a lot about sleep training programs and tips for falling and staying asleep. But in this course, you receive a daily email with step-by-step guidance in the right direction. At the same time, everything can be individually adapted to your baby and your family situation. It has helped us so much—our baby now sleeps several hours longer at a stretch. Naps during the day take no more than 5 minutes to settle, and bedtime in the evening takes at most 30 minutes. Thank you so much for this course!
3. Pay Attention to Wake Windows During the Day
Observe your baby’s sleep cues throughout the day. You don’t want to put them down when they’re not tired enough—but you also don’t want them overtired.
Wake times should be neither too short nor too long.
Most parents tend to keep their baby awake too long. When that happens, stress hormones like cortisol and adrenaline flood their system, leading to overstimulation.
The result?
✔ It becomes harder for your baby to relax.
✔ Falling asleep becomes a struggle.
✔ Staying asleep is even more difficult.
This is the #1 reason why bedtime battles happen!
Key Tip: The Last Wake Window Matters
Make sure:
✔ The last nap of the day is solid
✔ The final wake window isn’t too long
For example:
- A 3-month-old baby should have a wake window of 1.5 to 2.5 hours after a good nap before bedtime.
- Morning wake windows are usually shorter.
- Afternoon and evening wake windows tend to get longer.
Every baby is different, but following this guide for the last wake window can make bedtime smoother and easier!
Guideline for Wake Windows
| Newborn | 30 – 90 min |
| 2-3 months | 1 – 2 hours |
| 4-5 months | 1.5 – 2.5 hours |
| 6-8 months | 2 – 3 hours |
| 9-12 months | 2.5 – 3.5 hours |
| Toddler with 2 naps | 3 – 4 hours |
| Toddler with 1 nap | 4 – 5.5 hours |
Our Baby Sleep Course can be a great help with this!
4. Start a Peaceful Bedtime Routine
There’s one thing that all sleep experts agree on:
What’s the #1 tip to help your baby relax and fall asleep more easily?
✔ A calm and consistent evening routine!
Why Is a Bedtime Routine So Important?
A consistent bedtime ritual means repeating the same activities, in the same order, at the same time every night.
It’s a powerful tool!
✔ Helps your baby’s body recognize that sleep is coming
✔ Makes falling asleep easier
✔ Reduces bedtime struggles
By around 2 months, it’s the perfect time to introduce a simple evening routine.
The Science Behind It
Studies show that babies who start a bedtime routine early (before 12 months):
✔ Sleep longer
✔ Wake up less often
✔ Fall asleep faster
Bonus: Moms also experience improved well-being!
(Source: US National Library of Medicine)
How to Create a Bedtime Routine
The younger your baby, the simpler the routine should be.
Example for a 6–8 week-old baby:
✔ Warm bath
✔ Move to a darkened bedroom
✔ Gentle baby massage
✔ Feed (breast or bottle)
✔ Swaddle
✔ Rock or sway while singing a lullaby
✔ Place baby in bed
As your baby grows, they’ll need more time to wind down from daytime activities. You can add:
✔ A quiet play session
✔ A story or bedtime book
Make It Work for You!
✔ Your bedtime routine should feel enjoyable, not stressful.
✔ Some parents love giving a bath, while others find it too much work (especially with multiple kids!).
✔ What matters most is consistency—not the exact steps.
Consistency Is Key
✔ Same activities, same order, same time.
✔ Signals to your baby’s brain and body: It’s time to sleep!
✔ Creates security and comfort, making bedtime a peaceful and predictable part of the day.
Let Dad Join In!
Many dads are amazing at bedtime!
How to involve Dad:
✔ Switch off roles so both parents share bedtime responsibilities.
✔ If you breastfeed, let Dad handle:
- Burping
- Swaddling
- The final soothing routine
At first, your baby might resist the change. But give it time—once they adjust, it benefits everyone!
💛 Meanwhile, you get to take a well-deserved break—whether it’s spending time with older children or simply enjoying a cup of tea.
Soon, your baby will expect every single step—and peacefully drift off to sleep!
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5. Fresh Air for Better Sleep
A daily walk outdoors is a secret weapon for better baby sleep!
A short afternoon stroll can help:
- Regulate your baby’s sleep rhythm
- Reduce fussiness in the evening
- Promote deeper sleep at night
Final Thoughts
I hope this guide helps you and your baby create a calm, cozy bedtime routine!
For even more natural sleep tips, check out our free Baby Sleep Course.
Sweet dreams,
Sarah
