It’s common for babies to take a few months before they can sleep through the night. During this stage, they may wake up every two or three hours to feed, feel uncomfortable, or need reassurance. This can be exhausting for parents who are used to resting through the night.
To encourage better sleep, it’s important to create a cozy and safe environment for the baby. Keep the lighting soft, the temperature comfortable, and dress the baby in loose, breathable clothing. Establishing a consistent bedtime routine also helps signal that it’s time to sleep.
The number of hours a baby needs to sleep depends on age and development. Newborns typically sleep 16 to 20 hours per day, spread over short naps throughout the day and night. As babies grow, they gradually begin to sleep longer at night and can eventually sleep through the night on their own.
What to do at bedtime
Here are some helpful tips to make your baby feel calm, secure, and ready to sleep through the night:
1. Recreate the womb environment
For babies between one and three months old, mimicking the environment they experienced in the womb can help them sleep longer and more peacefully. At this age, babies don’t yet realize they’re outside the womb, so holding them close or rocking them gently can provide familiar sensations that make them feel safe and relaxed.
2. Swaddle the baby
From birth until around four or five months, babies have a startle reflex that can make them feel like they’re falling, often waking them up during sleep.
To help them feel secure, gently wrap the baby in a soft blanket or swaddle, keeping their arms close to the body but without making it too tight. Avoid clothing that restricts movement or keeps the baby stretched out. This position helps prevent sudden movements that might wake the baby and encourages longer, more restful sleep.
3. Use white noise
White noise is a steady, soothing sound that masks background noises such as talking, traffic, or barking dogs. It helps calm babies because it resembles the sounds they heard in the womb, making them feel more comfortable and secure for deeper sleep.
You can create white noise by using a fan (making sure it doesn’t blow directly on the baby), a white noise machine, or a mobile app. A completely silent environment can actually startle babies, activating their brains and causing them to wake up suddenly.
4. Create a comfortable room environment
Keep the nursery at a comfortable temperature (not too hot or too cold) and dim the lights to indicate bedtime. Close windows to block outside noises and use curtains to reduce street light. You can leave a small nightlight on so the baby doesn’t get startled if they wake up during the night.
5. Place the baby in the crib
Babies should sleep in a crib from birth so they learn to associate it with comfort and safety. Place the baby in the crib while still awake so they recognize it as a place for sleep.
The crib is also the safest place for babies to sleep. Avoid letting them sleep in playpens, car seats, or in the parents’ bed, as these can cause discomfort or pose safety risks.
6. Feed the baby before bedtime
Feeding the baby right before bedtime can help them fall asleep faster and stay asleep longer, since they’ll be full and less likely to wake up hungry.
As babies grow, it’s important to gradually reduce nighttime feedings to encourage longer stretches of uninterrupted sleep.
7. Dress the baby in comfortable sleepwear
Always dress the baby in comfortable pajamas, even for naps, to help establish a bedtime routine.
Choose soft cotton clothing without buttons, strings, or tight elastic bands that could cause discomfort or irritation.
8. Offer a comfort object
Some babies like to sleep with a small stuffed toy or soft cloth because it provides a sense of security.
However, avoid toys that are too small (choking hazard) or too large (suffocation risk). The American Academy of Pediatrics recommends that babies under one year old sleep without stuffed animals, pillows, or crib bumpers to reduce the risk of suffocation.
Babies with respiratory conditions such as asthma or allergies should not sleep with stuffed animals, as these can collect dust and worsen symptoms.
9. Give a gentle massage
A gentle massage on the baby’s back and legs can help them relax and fall asleep faster. It’s also a great way to build a soothing bedtime routine that helps prepare the baby for sleep.
10. Change the diaper before bed
Always change the baby’s diaper before putting them to sleep to ensure they stay clean, dry, and comfortable. A wet or dirty diaper can cause irritation, discomfort, and frequent waking.
What to do during the day
Certain daytime habits can help your baby sleep better and longer at night:
1. Limit daytime naps
Naps are essential for a baby’s development, but too much daytime sleep can interfere with nighttime rest. Try to keep naps shorter, while still making sure your baby gets enough rest. Adjust nap duration as needed based on how tired your baby seems.
2. Stimulate the baby during waking hours
Keeping your baby active and engaged during the day helps them use energy and sleep more deeply at night. However, avoid overstimulation, as too much activity can increase cortisol (the stress hormone) and make it harder for the baby to settle down.
Signs that the baby is overtired include rubbing eyes or pulling at the ears. Both signal that they may struggle to fall asleep.
3. Recognize sleep cues
Learning to identify when your baby is getting sleepy can make bedtime easier.
Common signs include a distant gaze, slower movements, or reduced activity. When you notice these cues, start the bedtime routine: dim the lights, turn on white noise, and gently rock the baby to help them fall asleep calmly and peacefully.
4. Establish a bedtime routine
A simple, consistent bedtime routine helps signal to the baby that it’s time to sleep, promoting relaxation and better rest.
Some ideas for creating a bedtime routine include:
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Giving a relaxing massage
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Bathing the baby before bed
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Nursing or bottle-feeding in low light
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Dimming the lights
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Playing white noise
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Singing a lullaby
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Reading a short story
A consistent bedtime routine helps your baby form positive sleep associations, making it easier to fall asleep peacefully and stay asleep through the night.