7pm to 7am Sleeping Baby Routine

1. Establish a consistent 7pm to 7am sleep routine

The 7pm to 7am Sleeping Baby Routine encourages good sleep patterns through progressively longer sleep at night and good-quality daytime naps.

Consistent bedtime routine. Implement a staggered bedtime feed, split with a bath, to make it the largest and most important feed of the day. This helps your baby recognize bedtime is coming and sets them up for longer sleep periods at night. Start with a small pre-bath feed, followed by a bath at 6:30pm, and then the main bedtime bottle at 6:45pm.

Baby-led nights. Allow your baby to wake naturally for night feeds, rather than implementing a "dream feed." This helps teach the difference between night and day early on. As your baby's day feeds and awake time increase, so will the length of time they sleep at night. Gradually decrease the duration and quantity of night feeds as your baby sleeps longer stretches.

• Cap night feeds at 30 minutes or 120ml (4oz) maximum
• Reduce feed duration and quantity as night waking time gets later
• Aim for no feeds between 5am and 6am to encourage longer morning sleep

2. Feed your baby full meals, not frequent snacks

Making sure your baby is actively feeding, awake and well fed at each feed means you are giving him a 'meal', not a snack that would only sustain him for a short period – an hour or so, maybe less!

Encourage active feeding. Ensure your baby is actively sucking and swallowing during feeds, rather than comfort sucking or dozing off. This helps them take in more milk and stay fuller for longer. For breastfeeding, offer both breasts at each feed, aiming for 30 minutes per side. For bottle-feeding, gradually increase milk intake by 15-30ml (½-1oz) per bottle per week.

Space out feeds. Allow 3-4 hours between daytime feeds to give your baby's stomach time to empty and build an appetite. This helps with digestion and encourages longer sleep periods. Avoid frequent snacking, which can lead to wind, pain, and disrupted sleep patterns.

• Watch for signs of active feeding: wide circular mouth movements and visible swallowing
• Break for winding every 5-10 minutes when breastfeeding or every 15-30ml (½-1oz) when bottle-feeding
• Aim for 6-8 feeds in 24 hours, gradually reducing night feeds as daytime intake increases

3. Wind your baby regularly to prevent discomfort

Winding your baby frequently is very important as air in the tummy can swell up, giving a false sense of fullness, which makes a baby feel sleepy and can keep your baby asleep until the wind is relieved.

Frequent winding. Wind your baby every 5-10 minutes when breastfeeding and every 15-30ml (½-1oz) when bottle-feeding. This prevents trapped air from causing discomfort, vomiting, or false fullness. Continue to check for wind during playtime as digestion creates additional gas.

Effective winding technique. Ensure your baby is awake and positioned correctly for winding. Support their stomach and chest with one hand while patting or rubbing their back with the other. Try different positions if you're having trouble getting burps out.

• Hold baby upright with their chin supported
• Use firm, upward circular motions on the back
• Listen for clear burps, not just grunts or throat noises
• Wind again 10-15 minutes after feeding and during playtime

4. Encourage structured awake time after feeds

Having just been fed, this is also the most content time for your baby to be awake, which enables you to work out if he has had enough milk. A well-fed and winded baby will be able to play happily and engage.

Gradual increase in awake time. Start with 1¼ to 2 hours of awake time after each feed in the first weeks, gradually increasing to a full 2 hours by 4-6 weeks of age. This helps establish day and night rhythms and ensures your baby is truly tired when it's time to sleep.

Stimulating activities. Provide age-appropriate stimulation during awake time. For newborns, use high-contrast black and white images, face-to-face interaction, and gentle sounds. As your baby grows, introduce more interactive toys and activities.

• Change your baby's nappy after feeds to help wake them up
• Use a play mat or baby chair for supervised playtime
• Engage in tummy time to strengthen neck and core muscles (after 30 minutes of digestion)
• Rotate toys and change environments to maintain interest

5. Teach self-settling for better sleep habits

Teaching positive associations from the start is much kinder than having to break habits and cause confusion later on.

Encourage self-settling. Put your baby down to sleep while they're still awake but drowsy. This teaches them to fall asleep independently without relying on props like rocking, feeding, or dummies. It may take time and patience, but it leads to better sleep habits in the long run.

Use settling techniques sparingly. If your baby is struggling to settle, try the "shush and hold" technique. Place a hand on their body, press your cheek to theirs, and shush louder than their cry. Gradually reduce the pressure and volume as they calm down.

• Wait two minutes before intervening when your baby cries out
• Avoid creating sleep associations with feeding or rocking
• Use a swaddle to help your baby feel secure
• Gradually reduce settling help as your baby learns to self-soothe

6. Swaddle and position your baby for optimal sleep

Swaddling makes a baby feel secure and cuddled; it is the only prop I use to aid peaceful sleep.

Proper swaddling technique. Use a thin, stretchy cotton swaddle and wrap your baby firmly across the chest and body, leaving the hips and legs slightly looser. This helps prevent the startle reflex from waking your baby and provides a sense of security.

Sleep positioning. While current advice recommends back sleeping, the author suggests a slight side tilt using a roll pillow for babies under 12 weeks. This can help with digestion and prevent flat head syndrome. Always discuss sleep positions with your healthcare provider.

• Swaddle for night sleep and consider for day naps if needed
• Change the direction your baby faces every 24 hours if using side positioning
• Ensure the swaddle is secure but not too tight around the hips
• Begin transitioning out of the swaddle around 4-5 months or when your baby shows signs of rolling

7. Adapt the routine flexibly as your baby grows

The 7pm to 7am Sleeping Baby Routine allows your routine to be flexible but also, by ending each day at the same time, encourages consistency which is important for your baby to recognise that bedtime is coming.

Flexible feed timings. While maintaining consistent end-of-day timing, adjust feed schedules to accommodate early waking or other needs. Offer alternative routines that all end with the same bedtime to maintain consistency.

Gradual transitions. As your baby grows, adapt the routine to their changing needs. This includes dropping naps, adjusting feed quantities, and transitioning from swaddling to sleep sacks.

• Alternative feed schedules (e.g., 6am/10am/2pm/6pm or 7am/11am/3pm/6pm)
• Adjust nap times and durations as nighttime sleep consolidates
• Increase milk quantities gradually, usually by 15-30ml (½-1oz) per feed per week
• Be prepared for temporary disruptions during growth spurts or developmental leaps

8. Create an ideal sleep environment for your baby

The ideal sleeping environment is a room temperature of 18–21°C with your baby dressed in a vest bodysuit, a Babygro or sleepsuit, a swaddle, roll pillows (if using) and one thick, stretchy blanket or two thinner blankets to tuck her in.

Temperature control. Maintain a consistent room temperature between 18-21°C (64-70°F). Dress your baby appropriately for the room temperature, avoiding overheating.

Lighting and noise. Keep the room dark for night sleep, using blackout blinds if necessary. For daytime naps, draw curtains but don't completely black out the room. Minimize noise and use white noise if needed to create a consistent sleep environment.

• Use a room thermometer to monitor temperature
• Dress baby in layers that can be easily added or removed
• Cover monitor lights that might disturb sleep
• Keep night feeds dark and quiet to maintain sleep associations

9. Understand and address common feeding issues

Firstly, newborns are unable to suck efficiently and take longer to drink their milk than established babies of three months onwards. They need to break regularly to wind and need help staying focused.

Sleepy feeders. Keep your baby cool and stimulated during feeds to prevent dozing off. Strip them down to a vest, ensure proper positioning, and use gentle stimulation like tickling feet or changing positions.

Refusal or fussiness. Check for issues like fast let-down, tongue tie, or reflux. Experiment with different feeding positions and consider expressing some milk before latching if you have a forceful let-down.

• Wake baby 10-15 minutes before scheduled feeds
• Use a breastfeeding pillow for proper positioning
• Break the latch and re-latch if baby becomes sleepy or inactive
• Seek professional help for persistent latch or feeding issues

10. Balance breastfeeding and bottle-feeding effectively

Giving formula to supplement will not lower your supply if you keep up with the advice in the routines and not replace a breastfeed with formula.

Mixed feeding strategy. If needed, supplement breastfeeding with expressed milk or formula, especially for the bedtime feed. This ensures your baby gets enough milk while maintaining your supply. Always offer the breast first before topping up with a bottle.

Expressing and storing milk. Express milk after morning feeds to build a supply for top-ups and the bedtime bottle. This also helps increase your overall milk production.

• Introduce a bottle by week 2 to avoid later rejection
• Use expressed milk for night feeds and formula for day top-ups if needed
• Express for 15-20 minutes after morning feeds
• Store expressed milk in the fridge for up to 5 days or freeze for up to 6 months

11. Maintain your health and well-being as a new parent

Looking after yourself physically and mentally after having a baby is of the utmost importance at this often emotional and sleep-deprived time of life.

Self-care essentials. Prioritize rest, nutrition, and hydration to support your recovery and milk production. Aim for 7-8 hours of sleep by going to bed early, even if it's broken up by night feeds.

Emotional support. Recognize that mood swings and emotional challenges are normal. Reach out to friends, family, or professionals if you're struggling with persistent low mood or anxiety.

• Take naps when your baby sleeps, especially in the early weeks
• Eat regular, nutritious meals and stay hydrated
• Practice relaxation techniques like deep breathing or gentle stretching
• Don't hesitate to ask for help with household tasks or baby care

Last updated: March 28, 2025