1. Create a Consistent Bedtime Routine
Babies thrive on routine. Establishing a calming bedtime routine signals to your baby that it’s time to wind down. Some helpful bedtime rituals include:
Giving your baby a warm bath
Dressing them in comfortable sleepwear
Reading a short story or singing a lullaby
Dimming the lights and keeping noise levels low
Offering a final feed before bed
Consistency is key, so try to follow the same routine every night.
2. Understand Your Baby’s Sleep Cues
Newborns often show signs of sleepiness before they become overtired. Watch for signs such as:
Yawning
Rubbing eyes
Fussiness
Slower movements
Decreased activity
Once you notice these cues, try to put your baby down to sleep before they become overtired and overstimulated.
3. Swaddle for Comfort (If Safe and Appropriate)
Swaddling can help newborns feel secure, mimicking the snug environment of the womb. If your baby enjoys being swaddled, use a breathable blanket and ensure it’s wrapped safely to prevent any risks. However, stop swaddling once your baby shows signs of rolling over.
4. Use White Noise or Gentle Sounds
White noise machines, lullabies, or soft shushing sounds can create a soothing environment that helps your baby sleep. These sounds mimic what your baby heard in the womb and can block out sudden noises that might wake them up.
5. Keep Night-time Feeds and Interactions Low-Key
During night-time wakings, keep lights dim, voices soft, and interactions minimal. This helps reinforce the idea that night-time is for sleeping, not playtime.
6. Encourage Daytime Wakefulness
Help your baby differentiate between day and night by:
Keeping the house bright and active during the day
Engaging in playtime and tummy time when they are awake
Exposing them to natural daylight
Keeping naps at appropriate lengths (not too long or too close to bedtime)
7. Lay Your Baby Down Drowsy But Awake
Instead of waiting until your baby is fully asleep before putting them in their cot, try laying them down while they are drowsy but still awake. This helps them learn to self-soothe and fall asleep independently rather than relying on being rocked or fed to sleep.
8. Be Patient with Sleep Regressions
Babies go through sleep regressions at various stages, often around 4 months, 6 months, and 12 months. These phases are temporary and typically caused by developmental milestones. Stick to your routine, offer comfort when needed, and know that sleep patterns will improve over time.
9. Ensure a Safe Sleep Environment
Always follow safe sleep guidelines to reduce the risk of Sudden Infant Death Syndrome (SIDS):
Place your baby on their back to sleep
Use a firm mattress with a fitted sheet
Keep the cot free of pillows, stuffed animals, and loose blankets
Avoid overheating by dressing your baby in appropriate sleepwear
10. Ask for Help When Needed
If your baby is struggling with sleep and nothing seems to work, don’t hesitate to seek support. Talking to a paediatrician, lactation consultant, or sleep expert can provide guidance tailored to your baby’s needs.
Final Thoughts
Helping your baby sleep through the night is a gradual process, but by establishing good sleep habits early on, you’ll set the foundation for better sleep in the future. Be patient with yourself and your baby—restful nights will come in time!
Stay strong, and remember—you’re doing an amazing job! 😊
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