Baby sleep
A white noise bedtime routine that works
Babies learn from repetition. A short routine, with the same sound at the end, teaches that sleep is coming.
A good routine is short (20 to 30 minutes), happens in the same order every night, and ends with the same sleep sound at a low volume. A typical sequence is bath, feed or story, lullaby, sound on, lights off.
Why routines work
Predictability reduces stress. When the same steps happen in the same order, a baby's body and mind begin to anticipate sleep. The sound is the final cue, like the last step of a ritual.
A sample routine
- Bath or wash. Warm water is calming. It does not have to be every night.
- Sleepwear and feed. For young babies, feed before the final step.
- Dim the lights. Lower the lights and your voice.
- Story, song or cuddle. Keep it quiet and slow.
- Sound on. Start the same sleep sound at a low volume.
- Down awake or drowsy. On their back, on a firm flat surface, with a clear sleep space.
Keep it consistent
- Same order, same sound, same volume.
- Use the same sound for naps.
- Keep it to 20 to 30 minutes so it does not become a long ordeal.
- Be flexible on travel days, and return to normal afterward.
Babies and toddlers
For babies, keep it simple and short. For toddlers, let your child help: choose pajamas, pick the book, choose between two sounds. See white noise for toddlers.
Using a timer
If you do not want the sound to run all night, set the timer when you press play. See white noise all night.
Frequently asked questions
How long should a bedtime routine be?
About 20 to 30 minutes is common for babies and toddlers.
When should I start the white noise?
At the end of the routine, as you put your baby down, or a few minutes earlier to let the room fill with sound.
This page is general information, not medical advice. Talk to your pediatrician about your baby's sleep and hearing, and follow current safe sleep guidance.