Bedtime Massage – How Touch Helps Baby Relax and Sleep
After a busy day full of learning, Baby’s little body needs time to unwind. A gentle bedtime massage can be one of the most effective ways to help them feel calm, secure, and ready for sleep. Through consistent, nurturing touch, parents can help Baby’s nervous system slow down, their muscles relax, and their breathing become steady — all natural signals that it’s time to rest (1).
The Power of Gentle Touch
Touch is one of Baby’s first languages. When you use slow, soothing strokes before bedtime, it releases oxytocin — the hormone of calm and connection (2). This same gentle contact also lowers stress hormones like cortisol, helping Baby’s body move from alert to relaxed. Over time, this repeated experience of calm teaches Baby’s brain that bedtime is a safe, peaceful part of the day.
Creating Security Through Routine
Babies thrive on predictability. When bedtime becomes a familiar rhythm — bath, gentle massage, cozy pajamas, and a lovely feed — Baby’s brain learns what to expect next. This consistency builds security and comfort, both essential for healthy sleep patterns (3, 4).
How to Create a Calming Bedtime Flow
It helps if parents can think of bedtime as a slow transition rather than a sudden stop. Try this simple three-step routine that blends touch, routine, and connection:
1. Gentle Massage – Begin with quiet time in a warm, dimly lit room. Use slow, rhythmic strokes down Baby’s legs and arms, gentle circles on their tummy, and soft touches across their back or feet. Keep your movements steady and relaxed, using a tone of voice that matches your hands. If you are interested in learning infant massage, please check out our online program at Best Beginnings.
2. Routine – After massage, follow the same short sequence every evening — a clean diaper, cozy pajamas, and a lovely feed as you rock Baby to sleep. Familiar order helps Baby’s body recognize these steps as cues that bedtime is near.
3. Lullaby – As you rock Baby to sleep, consider singing a lovely lullaby low and slow. The combination of your voice, heartbeat, and gentle rocking deepens Baby’s sense of safety and prepares them for a restful sleep.
Touch and the Developing Brain
A few minutes of soothing touch at bedtime is a simple gift with lasting impact. When Baby feels loved, secure, and relaxed, they rest more peacefully — and so do you.
Every loving touch you share during bedtime supports Baby’s growing brain. Research shows that physical affection and gentle rhythmic movements stimulate hormones that promote brain growth and emotional regulation (1, 2). Through these nightly routines, Baby learns not only how to relax but also how to connect and trust — foundations that last a lifetime.
The Role of Touch in the Best Beginnings Program
The Best Beginnings Infant Massage and Movement Program helps parents build confidence in using touch as part of daily life. The program offers easy, evidence-based techniques for massage and play that support bonding, better sleep, and healthy brain development. When parents understand how to connect through gentle touch, they help Baby’s body and mind work together for calm, connection, and growth.
Graphic from Best Beginnings showing the Five Pillars of Healthy Brain Development. Pillar 1 – Touch focuses on the importance of gentle, nurturing contact to help Baby feel calm, connected, and secure.
References
Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224–229.
Uvnäs-Moberg, K. (2011). The oxytocin factor: Tapping the hormone of calm, love, and healing. Pinter & Martin.
Mindell, J. A., Telofski, L. S., Wiegand, B., & Kurtz, E. S. (2009). A nightly bedtime routine: Impact on sleep in young children and maternal mood. Sleep, 32(5), 599–606.
Mindell, J. A., Williamson, A. A., & Meltzer, L. J. (2015). Bedtime routines for young children: A dose-dependent association with sleep outcomes. Sleep, 38(5), 717–722.