Routines
Building a calming bedtime routine that sticks
A consistent bedtime routine is one of the most evidence-backed habits in infant sleep. It doesn't need to be long or elaborate — just predictable.
The 20-minute framework
A small drop in body temperature afterward helps trigger sleepiness.
Same order every night — predictability is the magic ingredient.
Last feed of the day. Keep the lights low and the energy calm.
Short and consistent. Same book or two is even better than variety.
Aim to put baby down drowsy but not fully asleep where possible.
When to start it
Work backwards from your target bedtime. For most babies under 12 months, that's 6:30–7:30 PM. Start the wind-down roughly 20–30 minutes before — earlier if your baby is overtired, later if they napped close to bedtime.
Things to avoid
- Screens in the hour before sleep.
- Big, exciting play right before the routine.
- Bright overhead lights — use a single warm lamp instead.
- Changing the order every night.
Set the routine. Caro tracks it.
See how consistency tonight turns into longer stretches over the week.
Download Caro Baby