Early Bedtime Secrets: How to Make It Work for Your Baby and Your Life
For many parents, the idea of an early bedtime sounds wonderful in theory but challenging in practice.
Between work, social life, and family obligations, the thought of having to put a baby to bed by 6:30 - 8:00 PM can feel impossible. However, early bedtime is one of the most powerful tools in promoting healthy sleep for children and children—and by extension, a well-rested household.
Why is Early Bedtime Important?
By the time your baby reaches 4 months of age, their biological clock (or circadian rhythm) begins to mature. This means their sleep cycles start following a more predictable pattern, and their bodies naturally become more receptive to an early bedtime. A well-timed bedtime, usually between 6:00 and 8:00 PM, helps children:
Get deeper, more restorative sleep
Avoid overtiredness, which can lead to night wakings and early morning rising
Develop a predictable routine that aligns with their natural sleep needs
Wake up happier and more refreshed
Earlier bedtime means an earlier start to the day, which is biologically aligned with a baby’s natural rhythms. This also means that naps begin earlier in the day, and the earlier the naps, the better their quality. When babies sleep earlier at night, their body’s hormones work in sync, leading to the release of higher quality and quantity of melatonin, the sleep hormone.
Melatonin is a hormone produced by the brain in response to darkness, helping regulate sleep-wake cycles. It promotes drowsiness, supports deep sleep, and helps the body repair and grow. Additionally, growth hormones are released during deep sleep, which is the dominant sleep stage in the first half of the night. This means that an early bedtime supports not just better sleep quality but also optimal physical growth and development.
When children stay up too late, they become overtired, which triggers a stress response in the body, making it harder for them to fall and stay asleep. This can lead to frequent night wakings and shorter naps during the day.
How to Shift to an Earlier Bedtime
Adjusting your baby's bedtime earlier should be done gradually to avoid resistance. Follow these steps:
Starting the day early - Wake up early in the morning, and get sun exposure, to help your child with earlier bedtime at night.
Move bedtime earlier – Shift bedtime earlier by 15-30 minutes every 2-3 nights until you reach the desired time. Some children, it’s better to do it ‘cold turkey style’, so you just move bedtime earlier at one go.
Waking up in the middle of the night: Some children consider early bedtime to be a nap and wake up in the middle of the night. So, we don’t leave the room regardless of what happens, to help them understand that it is bedtime and fall back asleep easier.
Adjust naps accordingly – Ensure the last nap of the day isn’t too close to bedtime, so your baby is tired but not overtired.
Create a calming bedtime routine – A predictable sequence like bath, book, and cuddles signals to your baby that it's time to sleep.
Dim lights and reduce stimulation – Lowering lights and turning off screens at least 1-2 hours before bedtime helps signal the body to produce melatonin.
Be consistent – Stick to the new bedtime every night, even on weekends, to help regulate your baby’s internal clock.
How to Do Life with an Early Bedtime
One of the biggest concerns parents have is how to manage daily life when their baby needs to be in bed so early. Here are a few practical strategies: One of the biggest concerns parents have is how to manage daily life when their baby needs to be in bed so early. Here are a few practical strategies:
Follow the 80/20 Rule
Perfection is impossible, and life will always bring events that interfere with bedtime. Aim to follow your baby's early bedtime 80% of the time, but allow some flexibility 20% of the time for special occasions or necessary outings. A consistent routine is what matters most, so don’t stress over occasional late nights.
Rotate with Your Partner
Consider taking turns with bedtime. One parent can handle the bedtime routine while the other wraps up work, preps dinner, or spends time with older siblings. This ensures your baby gets their needed sleep while also allowing both parents to participate in family life. Also, it is a great opportunity to run errands, after putting your child to sleep and father takes care of the children.
Accept Help from Family if Available
If you have a trusted family member nearby, they might be able to help with bedtime when you have late work meetings, social plans, or other commitments. Grandparents or close relatives may enjoy being part of the bedtime routine, allowing you some much-needed flexibility.
Consider a Late Power Nap
If you have an event or need to push bedtime slightly later on occasion, offering a short power nap in the late afternoon (around 4:30–5:00 PM) can help. This prevents overtiredness while still allowing for a reasonable bedtime. Keep it brief—around 20-30 minutes—so it doesn’t interfere too much with nighttime sleep.
Making Early Bedtime Work for the Whole Family
To truly embrace an early bedtime, it’s helpful to shift family activities to earlier in the day when possible. This could mean having an earlier dinner, scheduling playdates or outings earlier in the afternoon, and keeping evenings calm and predictable. Over time, everyone in the household benefits from a well-rested baby—and well-rested parents!
While it may take some adjusting, committing to an early bedtime is one of the best things you can do for your child’s sleep, development, and overall happiness. And with a little planning, you can still enjoy life without feeling like you’re stuck at home every evening!
We understand that with modern life, many parents—especially working mothers—may have late work hours and want to spend more time with their little ones in the evening. This is completely understandable. If an early bedtime feels too difficult, you can aim for the later side of the recommended range, like 8:00 PM, if it works for your child. At the end of the day, there’s no perfect formula—just do what’s best for your family, and know that any effort to prioritize sleep will still benefit your little one.
If you need help in managing bedtime and working on making it early, feel free to contact us on whatsapp to get started.
