Sleep Better, Baby

1. Establish consistent sleep routines for better baby sleep

Consistency is, perhaps, the most important rule of parenting overall, not just for sleep.

Sleep associations are crucial. Establishing a consistent bedtime routine with positive sleep associations helps signal to your baby that it's time to sleep. This routine might include activities like dimming lights, changing into sleep clothes, and using white noise.

Consistency breeds habit. By following a consistent routine, you're helping your baby develop healthy sleep habits. This doesn't mean you can't be flexible, but having a predictable pattern helps your baby feel secure and understand what's coming next. Remember, it typically takes about three days to establish a new habit for a baby, so be patient and persistent.

Adapt routines as baby grows. As your baby develops, their sleep needs will change. Be prepared to adjust your routines accordingly, but always maintain consistency in the core elements of your sleep routine. This might mean gradually moving from multiple naps to fewer, longer naps as your baby gets older.

2. Understand and respond to your baby's sleep cues

Take a moment to hear what your baby is saying when they cry.

Recognize sleep signals. Babies communicate their need for sleep through various cues. These might include:

• Rubbing eyes
• Yawning
• Becoming fussy or irritable
• Losing interest in toys or activities
• Staring into space

Practice "Stop, Listen, Look." When your baby starts making noise, pause before rushing in. Listen to the type of cry or sound they're making, and look (if you have a video monitor) to see what they're doing. This can help you determine if they truly need your intervention or if they're just transitioning between sleep cycles.

Avoid overtiredness. Understanding your baby's sleep cues can help you put them down for sleep before they become overtired. An overtired baby often has more difficulty falling asleep and staying asleep. Pay attention to your baby's awake windows appropriate for their age, and try to initiate sleep routines before they hit the overtired stage.

3. Create a conducive sleep environment for your baby

We love blackout blinds.

Darkness promotes sleep. Create a dark sleep environment for your baby using blackout curtains or blinds. This helps regulate their circadian rhythm and promotes the production of melatonin, the sleep hormone.

Temperature matters. Maintain a comfortable room temperature between 16-20°C (60-68°F). Dress your baby appropriately for sleep, using breathable materials and considering the use of sleep sacks instead of loose blankets for safety.

Use white noise. White noise can help mask sudden noises that might wake your baby and provide a consistent, soothing background sound. It can be particularly helpful for:

• Drowning out household noises
• Creating a familiar sleep environment when traveling
• Helping baby transition between sleep cycles

4. Implement gentle settling techniques to help your baby sleep

The most important part of settling your baby is listening to them.

Gradual approach to self-settling. Teaching your baby to self-settle doesn't mean leaving them to cry. Instead, use gentle techniques to help them learn this important skill:

• The Sleep Mums' Shoogle (gentle rocking)
• Patting or rubbing their back or tummy
• Using verbal reassurance with a calm, soothing voice

Be consistently consistent. Whichever settling technique you choose, use it consistently. This helps your baby understand what to expect and feel secure. Be prepared to repeat the process multiple times, especially when first implementing it.

Adapt techniques as baby grows. As your baby develops, you may need to adjust your settling techniques. What works for a newborn might not be as effective for an older baby. Be open to trying different approaches while maintaining consistency in your overall sleep routine.

5. Adapt feeding practices to support better sleep

Babies differ in how much and how quickly they take what they need for a full feed.

Full feeds are key. Ensure your baby is taking full feeds during the day to help them sleep longer at night. This might mean:

• Keeping baby awake during feeds
• Offering both breasts if breastfeeding
• Burping thoroughly between and after feeds

Gradually stretch time between night feeds. As your baby grows, you can slowly increase the time between night feeds. Start by settling your baby without feeding when they wake, and only feed if settling doesn't work. Gradually increase the time before offering a feed.

Consider dream feeds. For some babies, a dream feed (feeding while baby is still mostly asleep) before you go to bed can help them sleep longer stretches at night. However, this doesn't work for all babies, so be prepared to adjust based on your baby's response.

6. Navigate developmental milestones and their impact on sleep

Babies go through big changes in their first year and their needs change a lot.

Expect sleep disruptions. Major developmental milestones like rolling, crawling, and walking can temporarily disrupt sleep patterns. This is normal and usually passes within a few weeks.

Provide daytime practice. Give your baby plenty of opportunities to practice new skills during the day. This can help minimize nighttime wake-ups due to the excitement of new abilities.

Maintain sleep routines. Even during developmental leaps, try to maintain consistent sleep routines. This provides a sense of security and helps your baby navigate these changes more smoothly.

7. Manage naps effectively to improve nighttime sleep

Don't Let Your Baby Get Overtired

Understand age-appropriate awake times. Babies can only handle short periods of wakefulness before needing sleep. These awake windows increase as your baby grows:

• Newborns: 45-60 minutes
• 3-6 months: 1.5-2.5 hours
• 6-12 months: 2-3.5 hours

Balance day and night sleep. Good daytime naps often lead to better nighttime sleep. However, be cautious of late afternoon naps that might interfere with bedtime. As a general rule, try to end the last nap of the day at least 2-3 hours before bedtime.

Wake to sleep. Sometimes, waking your baby slightly before they would naturally wake from a nap can help them learn to connect sleep cycles and nap for longer periods. This technique requires careful timing and should be used judiciously.

8. Transition from multiple naps to fewer, longer naps

Dropping a nap doesn't need to be an overnight change.

Watch for signs of readiness. Signs that your baby might be ready to drop a nap include:

• Difficulty settling for naps
• Shorter naps
• Taking a long time to fall asleep at bedtime
• Early morning waking

Gradual transition. When dropping a nap, start by shortening it gradually over a period of days or weeks. This allows your baby to adjust to the new schedule more easily.

Adjust other naps and bedtime. When dropping a nap, you may need to adjust the timing of other naps and possibly move bedtime earlier temporarily to prevent overtiredness.

9. Introduce solids and manage night feeds for better sleep

Starting baby on solids is a huge part of their growth and development.

Timing of solid introduction. Most babies are ready to start solids around 6 months of age. Signs of readiness include:

• Able to sit up with support
• Good head control
• Loss of tongue-thrust reflex
• Showing interest in food

Balance solids and milk. When first introducing solids, continue to offer the same amount of milk (breast or formula). Gradually increase solid food intake while maintaining important milk feeds.

Consider impact on sleep. Some babies sleep better after starting solids, while others may experience temporary sleep disruptions due to digestive adjustments. Be patient and consistent with your sleep routines during this transition.

10. Address common sleep challenges and early waking

Early waking is often the result of overtiredness.

Tackle early waking. If your baby consistently wakes too early:

• Ensure the room is dark enough
• Check that the last nap of the day isn't too late
• Consider adjusting bedtime
• Use white noise to mask early morning sounds

Handle sleep regressions. Sleep regressions often coincide with developmental milestones. Maintain consistency in your routines and offer extra comfort and reassurance during these periods.

Manage teething discomfort. Teething can disrupt sleep. Consider offering appropriate pain relief before sleep times and provide cool teething toys for comfort during the day.

11. Maintain flexibility while following sleep guidelines

Routines empower you to be more flexible.

Use The Sleep Mums' 30-minute Buffer. Allow for a 30-minute flexibility window on either side of scheduled naps and feeds. This helps you respond to your baby's needs while maintaining overall routine consistency.

Adapt to special circumstances. While consistency is key, life happens. Be prepared to adjust your routine for special events, travel, or illness. Return to your regular routine as soon as possible afterward.

Trust your instincts. While guidelines are helpful, you know your baby best. Don't be afraid to adjust recommendations to fit your family's needs and your baby's unique personality.

Last updated: August 8, 2024