Eat, Play, Sleep Routine Explained: A Pediatric Sleep Consultant’s Guide

Managing your baby's day with the Eat, Play, Sleep routine:

You may be feeling overwhelmed by the constant cycle of feeding and getting your baby to sleep. It can be a lot, especially in the first several months when you little one's sleep patterns seem to be unpredictable or inconsistent. This is why rigid schedules can be difficult and anxiety-inducing to follow. Instead, we recommend following a flexible Eat, Play, Sleep routine which is repeated from when they wake up until bedtime. We find that this simple approach can help your baby develop healthy sleep habits, reduce day/night confusion, and create a sense of predicability throughout the day.

What is the Eat, Play, Sleep Routine?

This routine is a cycle that will repeat throughout the day. Here's how it works;

1. Eat: Start a wake period with a feeding session- whether that is breastfeeding or bottle-feeding. Providing a feeding right after sleep allows your baby to eat more effectively since they are more rested.

2. Play: Next, it is time for a period of engaging playtime. This can include tummy time, interactive play, or a quick stroller work. This is a great time to bring your baby outside, which can help your little one differentiate between day and night. You want your baby to remain alter and burn off some energy during this time in order to prepare for sleep.

3. Sleep: Then after an age-appropriate wake period, its time for sleep! Establishing a calm, consistent nap and bedtime routine can help baby wind down and prepare for independent sleep. Some things to include in a routine are reading books and singing songs in quiet, dimly lit space.

Why Does the Eat, Play, Sleep Routine Work?

This routine is an intentional way to help your baby develop positive sleep associations, differentiate between day and night, and establish a consistent, yet flexible daily schedule. Here’s why it works:

1. Develop Positive Sleep Associations

   Developing a routine can help your baby thrive and work towards independent sleep. Offering the feeding at the beginning of the wake period reduces the risk of your baby developing a sleep association where they need to be fed every time they need to fall asleep. This could lead to issues later on when they are waking multiple times at night and looking for a feeding to get back to sleep.

2. Better Day/Night Differentiation

   It is helpful to have clear distinction between daytime and nighttime activities. During the day there are periods of play with lights and noise as well as times for rest. But daytime naps are often capped to allow for feedings and more play time. On the other hand, nighttime is kept quiet, calm, and dark to allow for longer periods of rest.

3. Routine, Routine, Routine

   Babies and children thrive on routine. They can begin to recognize that sleep follows a period of play and bedtime routine. Having the play period between feeding and sleeping helps you recognize sleepy cues and know when it is time to get your little one to sleep. Being consistent can help prevent babies from becoming overstimulated or overtired leading to a more difficult time to get them down to rest.

4. Promotes Healthy Sleep Cycles

   By following a predictable routine, your baby’s body will start to sync with natural sleep cycles. A consistent rhythm of eating, playing, and sleeping encourages the body to release melatonin, the sleep hormone, at appropriate times, making it easier for your baby to settle into a natural, healthy sleep cycle.

How to Implement the Eat, Play, Sleep Routine

The next step is beginning to implement this routine with your newborn or toddler.

1. Start with a Feeding

   Right after your baby wakes in the morning, start their day with a feeding. Try to keep the feedings calm and free of stimulation to ensure a full feeding.

2. Follow with play

   After the feeding is complete, play with your baby. In the early months, playtime is not extensive and their wake period may consist mostly of feeding, burping, and changing their diaper with only a few minutes to spare for some activities. As your baby grows, you can add more stimulating activities and you will have more time to engage with them. Be sure to include some tummy time every day! And it is great for little ones to get outside regularly.

3. Provide an conducive sleep environment

   Your babies sleep environment should be a safe sleep space. This includes a flat surface in a crib or bassinet, on their backs, without any other objects in their sleep space. You may choose to swaddle, depending on their age and ability to roll, or use a sleep sack. The room should also be dark and free of stimulation. We recommend the use of black out curtains to help babies connect sleep cycles. The use of white noise can also be beneficial to signal to your baby that is is time for sleep as well as help drown out household noises during the day.

4. Lastly, Be Consistent

   It is important to stay consistent for the Eat, Play, Sleep routine to be successful. As stated earlier, babies thrive on routine. The more consistent you are the better they will be prepared for what's coming next. Also this will create more structure and predictability to your day.

What About Nighttime Sleep?

During the night, especially in the first few months, your baby may still need nighttime feedings, try to keep these calm and non-interactive. Keep the lights dim and the room free of stimulation. This will help reinforce that nighttime sleep is for longer stretches, not playtime.

Conclusion

Establishing an Eat, Play, Sleep routine for your newborn or infant can help create a sense of order and predictability in their day, which, in turn, supports their development and helps them sleep better. By following a consistent rhythm of feeding, engaging in some play, and then settling into sleep, your baby will start to learn the healthy habits that promote independent sleep and overall well-being.

If you’re struggling with establishing a sleep routine or need personalized support, feel free to contact us about how we can help! Happy sleeping!