Our Go-To Bedtime Routine (And Why It Actually Works)

There’s real science behind a good bedtime routine. Sally and Bec break down the exact routine they recommend—and how it sets babies up for sleep success.

AuthorAuthor

Sally Woods & Bec Maher
April 29, 2025

Hi Nappers 👋

This week, we're pulling back the curtain on our exact bedtime routine—the one we recommend to every client.

It's not just bath, bottle, and bed. There’s real science behind why we do each step—and how a consistent bedtime routine can dramatically improve your baby’s ability to fall asleep (and stay asleep).

👇 Listen to Episode 9 Now
✅ Spotify
✅ Apple Podcasts
✅ YouTube

🎙️ What You’ll Learn in This Episode

✔️ Why a strong bedtime routine improves sleep without formal “sleep training”
✔️ How sleep pressure and the circadian rhythm work together
✔️ Why timing matters (and how to build in flexibility)
✔️ The hidden role of rough-and-tumble play before bed
✔️ Our full 5PM–7PM breakdown to follow (even if the day went sideways)

🎧 Listen now → Podcast Link

LET’S STEP INSIDE →

🔥 Ep08 Recap: The Power of the 9:30AM Nap

Last week, we shared why the 9:30AM nap is the anchor that can stop early rising, prevent short naps, and set your day up for success.

💡 Missed it? Catch up here: Listen to Ep08

👀 Next Up: Surviving the 8-Month Sleep Regression

The 8-month regression hits hard.
Next week, we’re breaking down why it happens, what changes developmentally, and how you can survive it without blowing up your sleep foundations.

✨ Coming next Tuesday!

Until next time,


💤 Sally & Bec
💌 The Nap Trapped Podcast

💬 What’s Your Bedtime Routine?

We love hearing from you! Tag us @NapTrapped or reply to this email and tell us what your family's wind-down routine looks like.

💤 Sally & Bec
💌 The Nap Trapped Podcast

P.S. Know a parent stuck in a bedtime battle every night? Forward this email—their evening (and their baby’s sleep) could change.

📸 Follow Sally & Bec for daily baby sleep tips:

If you're in Australia and need support, you can contact PANDA’s National Perinatal Mental Health Helpline at 1300 726 306. If you're listening from another country, please reach out to a postpartum support service in your area. You're never alone, and there’s always help available.