Establishing a routine for your baby can create a sense of security and predictability, which many babies thrive on. A "Feed, Play, Sleep" routine is a flexible approach that helps babies get the nourishment, connection and the rest they need. In this blog, we’ll explore what a sleep routine is, why it’s beneficial and how to adapt the "Feed, Play, Sleep" structure as your baby grows.
What is the “Feed, Play, Sleep” routine?
The “Feed, Play and Sleep” routine is a pattern of feeding (including breastfeeding, expressed breast milk, formula), then play time, followed by sleep that helps create a rhythm to your baby’s day. This cycle is beneficial for several reasons:
- Balanced time for rest and digest: A "Feed, Play, Sleep" structure allows babies to feed fully and have some awake time for digestion before sleep, reducing discomfort, wind issues, helping with reflux and minimising the risk of them becoming reliant on feeding to fall asleep. (Learn more about awake windows.)
- Reduces sleep disruptions: By avoiding the habit of feeding right before sleep, this routine can help reduce multiple night wakings often caused by a reliance on feeding to fall back asleep.
- Provides structure and certainty: Babies thrive on consistency and knowing what to expect next. This sense of structure helps them feel safe and secure, which is crucial for their development.
A flexible approach to sleep routines
I believe in a more flexible approach rather than strict, clock-based schedules. Understanding your baby's optimal awake times and integrating a "Feed, Play, Sleep" pattern into that window is the way to go from 3 months onwards in my experience and expert opinion. I don’t want parents stressing out that their baby didn’t wake at exactly 7 am and had a 1.5-hour nap instead of a 2 hour nap. Babies aren’t a one size fits all.
Here is how the Feed, Play, Sleep pattern can fit into baby’s first year:
From 1 to 3 months: Focus on full feeds and quality sleep
In the first few months, it's essential to prioritise full, effective feeds and quality sleep over a strict "Feed, Play, Sleep" structure. Newborn babies in this age range often benefit more from a routine of "full feed, full sleep" to ensure they’re well-nourished and rested.
Snack feeding and dozing can lead to a cycle where the baby is irritable due to hunger or gas, having not had a proper feed or rest. So, if your newborn is feeding, try to keep them awake enough and actively feeding to ensure they get an effective feed. Then, when it is sleep time, try to focus on a proper sleep, helping them if needed to ensure they get a good rest. That way, when they wake, they’ve had some time for their tummy to rest and they have the energy and appetite to feed well.
From 3 months onwards: Introducing “Feed, Play, Sleep”
Around three months, you can gradually introduce a "Feed, Play, Sleep" routine. This approach works well during your baby’s awake times, helping them learn to differentiate between feeding and sleeping. It is at this age that you may start introducing solid foods after a milk feed. Baby’s tummy will need extra time to digest.
Sometimes babies younger than 3 months naturally stay awake longer after a feed. If your baby naturally falls into this pattern earlier, that’s great, too! Follow their lead and adjust as needed.
From 10 months and beyond: Adapting as your baby grows
At around 10 months, if your baby isn’t taking to solids well, you might consider offering solids before milk feeds. However, if you stick with "Feed, Play, Sleep," keep milk feeds at least 45 minutes before sleep to avoid a feed-to-sleep association. If feeding to sleep works well for your baby and family, there's no need to change. The key is finding a rhythm that suits everyone.
As your little one heads into toddler years, you can choose when and if you would like to continue with milk feeds. You may choose to offer milk in the morning only for example. There are no set rules.
Practical tips for implementing a “Feed, Play, Sleep” routine
Every baby has their own unique cues for hunger and tiredness. Observing these can help you determine the best times for feeding, playing and sleeping. Stay flexible and keep it loose. While routines are helpful, staying flexible to your baby’s needs is crucial. Adjust the routine based on their cues and your intuition. During sleep times, ensure your baby’s sleep space is conducive to rest (dark, quiet and safe), and during awake times, engage your baby in play (reading, cuddles, songs) to promote development and build their sleep pressure.
Creating a "Feed, Play, Sleep" routine can be a helpful way to balance your baby's needs throughout the day. If you feel stuck in an unsustainable cycle or find this hard to do in practice, we can and would love to help.
About the author
Tara Mitchell is a former paediatric nurse of 15 years and is now a leading Sleep Consultant, helping families through the challenges of sleep. Struggling with her own personal experience with a sleepless child, Tara began the Gentle Sleep Specialist to help other parents on their sleep journey.
Website: www.gentlesleep.com.au