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This Science Backed 3-Step Bedtime Routine Can Help Improve Your Baby's Sleep in As Little As 2 Weeks
Elena Gregor | Dec 14, 2025 | Motherhood
#RealResults
#ToddlerSleeping
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Pediatric sleep researchers have found that a simple 3-step bedtime routine is all it takes to help babies fall asleep more quickly, have fewer night time wakings, and sleep for longer stretches.
And it works in as little as two weeks!
This 3-step bedtime routine is based on a well-known 2009 study done by pediatric sleep researcher Dr. Jodi Mindell.
This study involved 405 parents of infants and toddlers who were divided into two groups:
Group 1
Moms were told to put their baby to bed like they usually do for the first week of the study.
After the first week, they were then told to follow a specific 3-step bedtime routine for the next 2 weeks.
Group 2
Moms were told to continue putting their baby to bed like they normally do for the entire 3 weeks of the study. There was no change to their bedtime routine.
During the first week (when both groups of moms were told to put their babies or toddlers to sleep like they usually do) there were no differences in baby's sleep between the 2 groups.
However, after the first week, moms in Group 1 started following the 3-step bedtime routine that was provided to them, and the results were clear.
After just 2 weeks of following this specific 3-step bedtime routine, the babies in Group 1:
Fell asleep more quickly
Had fewer night time wakings
Slept for longer, more continuous stretches
The 3-Step Bedtime Routine That Was Used in the Study
STEP 1
Step 1: Warm Bath
Begin the bedtime routine with a warm bath.
The reason this works:
Taking a warm bath temporarily raises your baby’s body temperature. As soon as they get out of the bath and into a towel, their core body temperature begins to drop.
This “cooling effect” mimics the body’s natural circadian rhythm and signals the brain to release melatonin and prepare for sleep.
Pro-Tip:
For the bath, you’ll want to keep the water lukewarm (around 97°F to 100°F).
Water that's too hot can dry out your baby's skin, and water that is too cold may startle your baby and make them more awake instead of relaxed.
Note: A "water-only" bath is perfectly fine for this bedtime routine. You don’t need to use soap for every bath. Babies have sensitive skin, and daily soaping can strip away their skin’s natural oils. Save the soap for every 3rd or 4th night (or after particularly messy days!)
Step 2: Massage with Lotion
After the bath, give your baby a 10-15 minute massage.
This is the most important step in the 3-Step Bedtime Routine.
Studies have consistently shown that babies who receive bedtime massages fall asleep faster, sleep for longer stretches, and experience fewer nighttime wakings.
Now here's a simple thing you can do to increase the effectiveness of your massage: Use lotion.
A study published in the Journal of Infant Behavior and Development found that babies who received a bedtime massage with lotion fell asleep faster, slept longer, and had fewer night wakings as compared to babies who received a massage without lotion.
STEP 2
Pro-Tip:
We recommend using the Junior's Bedtime Lotion for baby’s bedtime massage.
The lotion was specially made to help babies and toddlers sleep better.
It is made with all natural ingredients like magnesium, lavender, and chamomile to help promote relaxation and deeper, longer sleep.
10-15 Minute Baby Massage Guide:
1.
Warm & Prep
2.
Legs, Feet, Arms & Hands
Massage baby’s legs by using both your hands to gently “pull” from their thighs to ankles using slow, rhythmic strokes. Then use your thumbs to stroke the soles of their feet from heel to toe.
Repeat the same motion on the arms, gently "pulling" from shoulders to wrists. Then use your thumbs to softly massage their palms and uncurl their fingers.
3.
Tummy Massage
Place a flat palm on baby’s tummy and make gentle clockwise circles. This can help with digestion and gas relief.
4.
Chest & Wind Down
Place both palms on the center of baby’s chest and glide them outward, like opening a book.
5.
Ending the Massage
At the end of the massage, wipe off any excess lotion with a towel, and wrap your baby up in a warm blanket or swaddle.
This calming 10-15 minute massage will help relax your baby and support better sleep.
STEP 3
Step 3: Quiet Activities
After the massage, spend 10-15 minutes doing a calming, low-stimulation activity.
This is where you help your baby transition from "winding down" to "ready for sleep."
For Quiet Activities, you can:
Cuddle your baby
Sing a soft lullaby
Read a short bedtime story
Rock your baby gently in a dim room
Or choose any other activity you like that is calming, quiet, and non-stimulating.
After around 15 minutes of quiet activities, place your baby in their crib and turn the lights out.
A Clinically Proven Bedtime Routine That Truly Works!
And all it takes is three simple steps:
Bath → Massage → Quiet Activities
This exact routine has been proven to help babies fall asleep faster, reduce night wakings, and sleep for longer stretches.
Give this routine a try with the Junior’s Bedtime Lotion, and notice the difference in your baby’s sleep in as little as 2 weeks!
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Thousands of parents have seen smoother bedtimes, fewer meltdowns, and better-quality sleep after adding the Junior's Bedtime Lotion into their bedtime routine.
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