A Gentle Bedtime Routine for Your 3-Month-Old Baby

May 1, 2025

At 3 months old, your baby is starting to show signs of a more predictable sleep pattern. While it's still normal for babies to wake during the night, establishing a consistent bedtime routine can help create healthy sleep habits early on.

Here’s how to build a peaceful and effective baby bedtime routine at 3 months.

💤 Why Is a Bedtime Routine Important?

Creating a regular routine signals to your baby that it's time to wind down. This helps soothe your little one, reduces fussiness, and supports better, longer sleep. Babies thrive on consistency — even if they don’t sleep through the night yet, routines set the foundation.

🕖 Ideal Baby Sleep Schedule at 3 Months

Total Sleep Needed: ~14-17 hours in 24 hours
Daytime Naps: 3–5 naps, lasting 30 minutes to 2 hours
Night Sleep: Around 8–10 hours, with feedings in between

🌙 Sample Bedtime Routine for a 3-Month-Old Baby

1. Wind Down Time (6:30 PM – 7:00 PM)
Start by dimming the lights, lowering noise levels, and creating a calm environment.

2. Warm Bath (7:00 PM)
A gentle bath helps relax your baby. Try using a soft hooded towel like our 🛁 Bear Baby Bath Towel to keep them warm and cuddly after.

3. Baby Massage or Lotion Time (7:15 PM)
Use baby-safe lotion and give a gentle massage — this helps promote bonding and relaxation.

4. Feed Your Baby (7:30 PM)
Feeding ensures your baby goes to bed full and content. Whether you’re breastfeeding or bottle-feeding, keep the room calm and quiet.

5. Story or Lullaby (7:45 PM)
Reading a short baby book or singing a lullaby gives a soothing signal that bedtime is near.

6. Swaddle or Sleep Sack (7:50 PM)
If your baby is still comfortable with swaddling, this can help prevent startle reflexes.

7. Place Baby in Crib Drowsy But Awake (8:00 PM)
This helps them learn to fall asleep on their own, a key step toward independent sleeping.

🧸 Bonus Tip: Use a Sleep-Friendly Environment

Keep the room cool, dark, and quiet
Use white noise if needed
Stick to the same routine and bedtime every night

⏰ Consistency Is Key

You may not see immediate results, but sticking to your routine will pay off. Sleep regressions can still happen, but routines will help your baby (and you!) manage them more easily.

❤️ Final Thoughts

Establishing a bedtime routine for your 3-month-old is one of the most loving things you can do. It creates security, comfort, and better sleep habits that will last for years.

Start with small steps — even if your routine is only 15–20 minutes, what matters is consistency, calmness, and connection.

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