Here are some of the best tips for helping babies sleep better:
- Establish a Consistent Routine
– Bedtime Routine: Creating a consistent bedtime routine (bath, feeding, storytime) helps signal to the baby that it’s time to wind down and sleep.
– Regular Sleep Schedule: Aim to keep bedtime and naps at the same time every day, even on weekends.
- Create a Sleep-Inducing Environment
– Dark Room: Use blackout curtains to darken the room, as darkness helps stimulate melatonin production.
– White Noise: White noise machines can block out sudden sounds and mimic the womb’s ambient noise, which may soothe your baby.
– Comfortable Temperature: Keep the room cool (around 68–72°F or 20–22°C) and ensure the baby is not overdressed.
- Swaddling for Younger Babies
– Swaddle Securely : Swaddling can help newborns feel secure, but ensure it’s done safely to avoid overheating or restricting movement. Transition out of swaddling once they start to roll.
- Follow Age-Appropriate Sleep Guidelines
– Newborns (0-3 Months) : Newborns typically need 14-17 hours of sleep over a 24-hour period, but it’s often fragmented. Follow the baby’s natural sleep cues and gradually introduce a routine.
– 4-6 Months: By this age, babies can start to consolidate sleep into longer periods at night. You can introduce sleep “shaping” if desired.
– 6+ Months: Most babies can sleep through the night by this stage (with some variability), and naps can become more predictable. This is a good time to consider sleep coaching if needed.
- Avoid Overstimulation Before Bed
– Quiet Time: Keep things calm 30-60 minutes before bed. Avoid stimulating activities like screen time or loud play.
– Limit Caffeine (for breastfeeding mothers): If breastfeeding, limit caffeine intake as it can affect the baby’s sleep.
- Watch for Sleep Cues
– Look for signs of tiredness like rubbing eyes, yawning, or fussiness. Don’t wait too long to put the baby down, as overtired babies can have trouble falling asleep.
- Feeding Considerations
– Full Feeding Before Bed: A good feed before bed can help babies sleep for longer stretches, especially for younger babies.
– Avoid Nighttime Feed Associations: After a certain age (6 month or older), try to wean nighttime feeding associations, where the baby relies on feeding to fall back asleep.
- Safe Sleep Practices
– Back to Sleep : Always place your baby on their back to sleep to reduce the risk of SIDS (Sudden Infant Death Syndrome).
– Avoid Loose Bedding: Use a firm mattress and avoid blankets, pillows, or soft toys in the crib until the baby is over 12 months.
- Stay Consistent
– Consistency in your approach is key to success. Whether you’re sleep training or simply establishing a routine, persistence pays off.
Keep in mind that every baby is different and unique. These are just general tips. If you would like to receive a more personalized plan for your child, please reach out. I would love to hear from you.
