How To Avoid The Witching Hour

When you're going on four hours of sleep, and your baby starts wailing at 5 p.m., it's easy to think that calm evenings are something other parents just luck into. But here's the truth: peaceful wind-downs are possible. With rhythm, consistency and a little patience, you can build calm moments into your routine.

Pediatric sleep consultant Emilie Caro explains the witching hour. "Fussiness during this time is typically linked to overtiredness: if babies haven’t had enough restorative sleep during the day, their bodies become overstimulated and fatigued, which often leads to increased crying and restlessness."

Another factor? Your newborn's undeveloped circadian rhythm. "Newborns are born without a fully developed internal clock," Caro points out. "In the early weeks, babies sleep in short bursts around the clock because their bodies haven’t yet learned when it’s time to be awake and when it’s time to rest."

That's why consistent daily rhythms matter so much. "Babies thrive on predictability and routine. Knowing what comes next helps them feel safe, relaxed, and ready for sleep," Caro continues. "A gentle, consistent wind-down routine reduces overstimulation, promotes relaxation, and fosters a strong sense of security and attachment."

If you're not sure where to start building your routine, you're not alone. Ahead, we've rounded up simple, expert-approved bedtime rituals to help your newborn (and you) unwind with a little more ease each night.

Understanding newborn sleep patterns

Newborn sleep, and the fussiness that often comes with it, looks nothing like adult rest. That can catch even the most prepared parents off guard. Elisabeth van der Wilt, a birth and postpartum doula based in Saskatchewan, Canada, says it's perfectly normal for baby sleep to be unpredictable in the early months.

“Newborn sleep cycles are short and often fragmented, sometimes lasting only about 40 minutes,” she explains. “Most babies wake every two to three hours because their tiny stomachs can’t hold much at once. This frequent waking is really a result of their immature circadian rhythm. Most families notice things begin to smooth out around two months, though for some babies, it can take until three or four months."

But short sleep cycles aren't the only reason evenings can feel like a marathon. Overstimulation, cluster feeding, and physical changes such as growth spurts or tummy troubles can all play a role. "Beyond feeding and digestion, babies need comfort and connection," van der Wilt notes. "Just like adults, children crave closeness and reassurance. Gentle rocking, swaddling, or simply holding your baby can help them feel safe and calm."

Still, it's not always easy to know when fussiness crosses into something more serious. "Most babies can be comforted with feeding, diaper changes, or cuddles," she adds. "However, if crying persists despite all attempts, or you notice fever, changes in eating, or unusual sleepiness, it's important to reach out to your pediatrician. Trust your instincts; you know your baby best."

Recognizing your newborn's cues for wind-down

Early tiredness

• Signs: Staring, heavy eyelids
• What to do: Start the wind-down routine

Overtiredness

• Signs: Arching back, rigid limbs, frantic crying
• What to do: Take them to a dark room. Rock and cuddle or try The Hold or the 5S's (below)

Hunger

• Signs: Smacking lips, hands to mouth, rooting
• What to do: Offer a full feed before sleep

Noticing sleep cues

Half the battle at bedtime is knowing when your baby's truly ready to sleep. Hillary B. Hooser, MSN, APRN, a certified pediatric nurse practitioner, shares that tuning into your newborn's subtle cues can make all the difference.

"Even though they are brand new to this world of lights and cool air, babies are already wired to wind down," Hooser says. "They slept in utero, and they'll sleep here too if we catch their cues early enough. But when we keep them up until we feel it's bedtime, we often miss the quiet signs: the yawns, the soft stares, the slower movements."

Hooser compares sleep readiness to climbing a mountain. "Once we reach that peak, that moment when your baby's sleep window has closed, things can go downhill fast," Hooser observes. "Instead of drifting off, they're suddenly overtired and upset. Everyone ends up fighting the descent into the land of sleeplessness."

Differentiating tiredness from hunger

Hooser points out that it's easy for parents to mix up signs of tiredness with signs of hunger, and that confusion can completely derail an otherwise calm routine.

“Newborn tired cues usually look like a baby relaxing their body, staring off quietly, or giving a little yawn,” she says. “Hunger cues, on the other hand, often involve turning toward the breast or chest, rooting, or putting hands to their mouth.”

If those sleepy signs slip by, things can escalate quickly. “When babies start to stiffen up or cry intensely, it’s often because that small window for rest has closed,” Hooser clarifies. “At that point, they’ve entered what we call the overtired stage. It’s a tougher climb back down.”

Guarding against overstimulation

"Babies can be easily overstimulated in our busy world," warns Hooser. "Remember, they heard everything in utero, but they didn't see the bright lights or feel the constant hustle. Getting into the car, opening the front door for the Amazon guy while the dog is barking, the smells that come with the sounds of making our morning coffee—out here, all of it hits at once. Their little senses can quickly become overwhelmed.”

When overstimulation strikes, the signs are usually easy to spot once you know what to look for. "Rigid body tone, screaming, inconsolable crying, drawing up their arms and legs like they're bracing themselves. Those are all cues that your baby may be overstimulated," Hooser explains.

What should you do if your baby becomes overstimulated? When a newborn is deeply overstimulated and the usual rocking isn’t working, many pediatricians recommend "The Hold." Developed by Dr. Robert Hamilton, this technique involves gently folding the baby's arms across their chest and holding them at a 45-degree angle while lightly jiggling their bottom. This specific position mimics the security of the womb and can often reset a crying baby's nervous system in seconds.

If "The Hold" doesn't work for you, try Dr. Harvey Karp's 5 S's.

1. Swaddle: Wrap them snugly. This stops their arms from flailing (the startle reflex), which is often what keeps them upset.
2. Side or stomach position: While they must sleep on their backs, babies often find being held on their side or stomach-down across your arm much more comforting when they are crying.
3. Shush: A quiet "shh" won't work. You need to make a "shushing" sound (or use a loud white noise machine) that is just as loud as their crying to get their attention.
4. Swing: Swing or jiggle your baby while supporting their head. This mimics the motion they grew to expect in the womb.
5. Suck: Once they start to calm down, a pacifier or a finger to suck on is often the final step that puts them to sleep.

Starting the wind-down early

To get your newborn to sleep, Hooser says the secret is to begin winding down before your baby reaches the point of exhaustion.

“I like to start as soon as I notice those first sleepy cues: a relaxed body, a quiet stare, a little yawn,” she recommends. “That’s the moment to shift into calm mode. Dim the lights, turn on a soft sound machine in the background, and wrap them in a cozy swaddle so they know it’s safe to rest.”

And yes, even at the newborn stage, storytime counts. “I always recommend reading to babies before bed,” Hooser adds. “They love the rhythm of their parents’ voices; that gentle, sing-song sound is incredibly calming.”

Creating a calming environment

Setting the stage for sleep

Caro emphasizes that setting the scene for sleep is just as important as timing it right. “Creating a calm, consistent environment helps babies recognize when it’s time to rest,” she explains. “Dimming the lights, lowering background noise, and keeping the nursery comfortably cool all act as gentle cues for their developing nervous system."

As much as consistency matters, perfection isn't the goal. “Routines are wonderful, but life still happens,” Caro says. “Maybe you’re out for dinner or travelling—those little breaks are okay. Babies learn to adapt, and once you're back home, they usually slip right back into their familiar rhythm."

The power of white noise

"White noise can be a useful tool for supporting sleep, especially in homes where sounds change from quiet to chaos in seconds," suggests Caro. "The steady rhythm mimics the soft wooshing noises of the womb, offering babies a familiar sense of calm. It also helps block out everyday household sounds that might otherwise wake them."

White noise isn't a must for every baby. though. "Many infants sleep well without it," she says. "But if parents do choose to use a sound machine, the volume should stay below 50 decibels, and the device should be placed away from your baby's crib to protect your baby's hearing.

Avoiding blue light

If your baby’s bedtime routine includes a TV glow in the background, it might be time to hit pause. Caro explains that exposure to blue light from screens can actually delay sleep by suppressing melatonin, the hormone that helps the body know when it’s time to rest.

“Melatonin naturally rises when the lights go down. It’s part of how the body learns day from night. But when bright or blue light shows up close to bedtime, it tells the brain to stay awake, for both babies and adults," she says.

To keep things sleep-friendly, Caro suggests switching off screens at least 30 minutes before bed and easing into warm, dim lighting instead. And while melatonin supplements might sound tempting, she cautions against their use. “Regular use can interfere with your baby's own natural production,” she says. "It’s always better to support the rhythm, not replace it.”

Why this matters

Creating a calming sleep environment isn’t just a nice-to-have—it lays the foundation for better sleep down the line. “A consistent, peaceful space helps babies associate their surroundings with rest,” Caro observes. “That familiarity builds emotional security and makes it easier for them to settle independently.”

Routine matters too. “Predictable feeding and sleep patterns, combined with a consistent environment, are what help babies and parents get the rest everyone needs," she adds.

Step-by-step nighttime routine elements

Classic rituals like a warm bath, gentle massage, and a final feed help set the stage for deeper and more peaceful sleep. Here's how experts recommend structuring those bedtime moments.

Warm bath

"A warm bath can help babies before sleep because, once the baby is taken out of the warm water, their core body temperature should lower by a degree or two, which supports the onset of sleep," explains Patti Read, a certified pediatric sleep consultant and owner of Goldilocks Sleep Solutions.

Gentle massage

Read also advises making time for intentional connection before bed. "Using baby-safe lotion for a light massage is a great way to connect with your baby through eye contact and soothing, skin-to-skin touch," she recommends. "It also provides proprioceptive input to calm their nervous system."

Offer a full feed

"Sucking is something that most babies find soothing," explains Read. "Cluster feeding may arise from their need to regulate with the sucking motion. While this may help settle them, a full feed also provides nutrients—and a full tummy—to support a longer sleep stretch."

Burping and addressing wind

"We all sleep best when we're comfortable. If your baby is struggling with excess trapped air, sleep may be difficult," Read points out. "Taking a moment for gentle burping can ease any discomfort and help everyone rest better."

Diaper change

Reads suggests moving the diaper change earlier in the routine, so your baby spends the rest of the wind-down time dressed and cozy. "If a bath and massage are steps one and two, then the diaper change naturally comes next, followed by pyjamas, cuddles, and a bedtime story," she says.

If a diaper change is needed later for the routine, Read recommends keeping things brief and low-stimulation. "Most of their comfortable, warm clothes need to come off, and cold wipes or bright lights can shock their senses. Even talking during the process can be overstimulating," she explains. “So if you need to do a diaper change, aim for quick, gentle efficiency to help your baby settle right back into their routine.”

Experts:

• Emilie Caro is a pediatric sleep consultant based in New York City.
• Elisabeth van der Wilt, a birth and postpartum doula based in Saskatchewan, Canada.
• Hillary B. Hooser, MSN, APRN, is a certified pediatric nurse practitioner.
• Patti Read is a certified pediatric sleep consultant and owner of Goldilocks Sleep Solutions.