As a parent, getting your baby to sleep can often feel like an uphill battle. Between nighttime feeds, fussiness, and sleep regressions, it can be hard to know where to start or what will actually work. The good news is, you're not alone!
Many parents wonder if there's a secret formula for helping their baby fall asleep more easily, and to get them to stay asleep longer.
Whether you’re struggling with sleepless nights or simply looking to improve nap times, these tips and tricks can guide you toward more restful nights for the whole family.
Contents:
- What's Keeping Them Up?
- Tips for Tired Parents
- Dealing with Disturbed Sleep
- Sleep Regression Secrets
- Soothing Techniques for a Better Sleep
- Your Questions Answered
What's Keeping Them Up?
It's hard to know what your little one is thinking at the best of times, never mind when you're deprived of sleep and can't remember the difference between Peppa Pig and Paw Patrol. However, understanding the root of the problem is a good place to start.
Hunger
One of the first reasons you may think of when your baby isn't sleeping is hunger, because let's face it, we all get a little hangry every once in a while. Newborns in particular don't eat a lot during each feed, and so it's no wonder they're constantly hungry. This can often be the reason babies wake during the night.
However as tired as you may be, don't assume they're crying for the sake of it, even if you only fed them a couple of hours ago. Babies need to eat to grow, try offering them some breast milk or formula!
Day vs Night
Another reason can be the confusion of day and night, also known as day/night reversal schedule. Day/night reversal is a common sleep issue in newborns, where babies confuse daytime and nighttime, often sleeping more during the day and being more alert or fussy at night. This can be exhausting and down right annoying for parents, but is only temporary.
It occurs because newborns don’t yet have a fully developed circadian rhythm, the internal biological clock that helps regulate sleep and wake cycles. In the womb, babies were in darkness, and the rhythms of the mother’s body provided the only time cues. After birth, it takes time for babies to adjust to the 24-hour cycle of day and night.
Top Tip:
To encourage baby to understand it's nighttime, try using a baby sleeping bag to help them realise it's time to sleep.
Feeling Unwell
It's harder to sleep for anyone that's feeling unwell, and so it's no news that it's often the same for your baby. As they are constantly growing and changing, a lot is going on in that tiny little body of theirs. Some common reasons they aren't feeling 100% can be they have a cold or bug, trapped wind and constipation.
If you suspect your baby is ill or feeling poorly, be sure to contact your doctor or paediatrician for any advice/medication to help them to feel better.
Overwhelmed & Overstimulated
After lying in a cosy womb for 9 months, being welcomed into the big wide world can be scary. Not to mention being passed around every human you come into contact with. Babies are quite sensitive, and excessive stimulation can disrupt their sleep patterns. This stimulation can stem from various sources.
One source could be a nursing parent consuming too much caffeine, which can transfer into their milk. If a baby is wide awake at night, it may also indicate to parents that something in their diet isn't sitting well with the baby's stomach.
Another factor can be that a day filled with noise and activity makes it challenging for baby to transition into a restful state. While you can’t undo what has already occurred, you can learn to recognise your baby’s limits regarding activity. A trip to the park or a visit to the grandparents might be all your little one can handle for the day.
They Want YOU
It's not uncommon for babies to struggle with sleep simply because all they want is to be near you. Babies are wired to seek comfort and security, and for them, that often means being close to their caregivers.
This need for proximity can stem from their natural instinct for survival—being close to a parent makes them feel safe, secure, and protected. As a result, many babies find it difficult to settle down and sleep when they're away from their parents, especially during nighttime or naps.
While this is developmentally normal, it can be exhausting for parents. To help, some parents like their baby to sleep in the same room to encourage them to feel close. Just make sure they're not in the same bed.
Tips for Tired Parents
Once you've thought about the reason your baby might be struggling to sleep, it's a good idea to try and help them with ways to improve their sleeping pattern.
- Set a bedtime routine - from about 3 months old it's a good idea to get a bedtime routine in place. This is a good way to get them to understand it's time to sleep, whilst also getting some 1-1 time together. This could consist of having a bath, putting on a sleepsuit, reading a story, giving them a goodnight kiss. As they get older, it's good to keep their routine as similar as you can, consistency is key. However, you may want to add more age appropriate steps such as brushing their teeth.
- Establish day and night - teaching your baby when it's daytime and nighttime will encourage them to sleep better. During the day, ensure the curtains are open and there's plenty of light. Play games and try to keep them more active and engaged. To establish nighttime, dim the lights, keep a soft tone to your voice, put your baby down once they are fed and only change their nappy if it needs it.
- Improving nap time - babies who nap well during the day are often able to sleep more soundly and consistently at night (makes sense right?). This is because when babies are overtired, their bodies produce stress hormones like cortisol, which can make it harder for them to settle down and stay asleep later on. By creating a consistent nap schedule, you help balance their sleep needs, ensuring they get the rest they need during the day and don’t rely on night wakings to make up for lost sleep.
- If your baby is fighting sleep - babies often resist sleep when they’re overtired or overstimulated. If they’ve been awake for too long, their bodies may release stress hormones, making it harder for them to relax and fall asleep. Watch for early signs of tiredness, like yawning or rubbing eyes, and try to put your baby down before they become overtired. Ensuring they're comfy will help too, why not try bamboo baby grows for ultimate cosiness?
- Share the load - raising a little one is hard, and as much as these tips and tricks may help, they may not resolve the situation immediately. If possible, alternate nighttime duties with your partner, or anyone willing to help to ensure both of you get some rest. Even small naps can make a difference. Don’t hesitate to reach out to friends or family for support. Sometimes an extra pair of hands can give you the break you need to recharge.
Dealing with Disturbed Sleep
Coping with disturbed sleep when your baby wakes frequently in the night can be challenging, but there are strategies to help manage the exhaustion.
A good start is to simply accept the fact you're probably not going to get your full 8 hours for a while, and so what will be will be. Don't beat yourself up about not getting enough sleep. Allow your body to rest when it can, and appreciate the time you have with your baby, while they're still a baby.
Prioritise rest whenever possible, if you are sleeping better, chances are your baby will too. If your baby is waking often, try to nap during the day. Sharing nighttime duties with a partner or helping hand can also help, ensuring you’re not solely responsible for every waking.
If you're breastfeeding, ask them to do the early morning wake up and changing so you can go back to sleep. Once you have a good breastfeeding routine, they could try to give baby the occasional expressed bottle during the night.
Remember to remind yourself that this stage is temporary. Babies’ sleep patterns evolve as they grow, and while the sleepless nights can be draining, they won’t last forever. Practicing self-care, seeking support from loved ones, and being patient with yourself can make coping with disturbed sleep more manageable.
Sleep Regression Secrets
Sleep regression is a period when a baby who was previously sleeping well starts waking more frequently at night or having difficulty napping. This typically occurs during specific developmental milestones, usually around 4, 8, 12, and 18 months, but it can happen at other times as well.
Sleep regressions are linked to growth spurts, cognitive leaps (like learning new skills), or big changes such as teething or traveling.
Signs of Sleep Regression:- Increased night wakings
- Shorter naps or resistance to naps
- Difficulty falling asleep or staying asleep
- More clinginess or fussiness
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Stick to the Bedtime Routine: Maintaining a consistent sleep routine helps provide structure, even during regressions. Familiar activities signal to your baby that it’s time to sleep.
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Stay Calm and Patient: Sleep regressions are temporary, so stay patient and avoid making major changes to your baby’s sleep habits.
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Offer Comfort: Your baby may need extra comfort during these periods. Gentle soothing, such as rocking or cuddling, can help ease them back to sleep without creating new sleep dependencies.
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Adjust Nap Times: If your baby is struggling at night, you might need to tweak nap schedules to ensure they’re not overtired or under-tired.
Sleep regressions can be difficult, but they are a normal part of your baby’s development. With patience and consistency, most babies return to their usual sleep patterns after a few weeks.
Soothing Techniques for a Better Sleep
1. Comfy & Cosy: Finding the right sleepwear can make all the difference. Newborn sleepsuits can help baby to fall asleep easier as they find it more difficult to fight sleep when they're cosy (don't we all). Baby sleep bags are also a great option for their bedtime attire.
Top Tip:
Be sure to check out our baby sleeping bag guide to help further with selecting the right newborn sleeping bags.
2. White Noise: Gentle background noise can help drown out household sounds and create a soothing environment. A white noise machine or a fan can provide a consistent sound that promotes relaxation.
3. Gentle Rocking or Motion: Holding your baby and gently rocking them can help soothe them to sleep. You can also try using a baby swing or a stroller for gentle movement.
3. A Dummy: Sucking on a dummy can provide comfort and help some babies self-soothe, making it easier for them to fall asleep.
4. Responsive Parenting: Pay attention to your baby’s cues and respond promptly when they show signs of sleepiness. This can help them feel secure and understood, making it easier for them to relax and fall asleep.
5. Limit Stimulation Before Bed: Reduce stimulating activities, loud noises, or bright lights in the hour leading up to bedtime to help your baby wind down.
6. Use a Comfort Object: As your baby grows older, introducing a soft, safe comfort object like a blanket or stuffed animal can provide them with reassurance during sleep.
Your Questions Answered
How much sleep does my baby need?Newborns sleep more than they are awake, typically between 8 to 18 hours a day, often waking at night for feedings. By 3 to 6 months, babies need fewer night feeds and may sleep up to 8 hours at night, with longer nighttime sleep by 4 months.
Between 6 to 12 months, night feeds may stop, and some babies can sleep up to 12 hours, though teething or hunger might disrupt sleep. After their first birthday, babies generally need 12 to 15 hours of sleep daily.
Where should my baby sleep?Newborns should sleep in the same room as their parents for at least the first 6 months, as it reduces the risk of SIDS. The sleep surface should be firm, with no loose bedding or toys.
Between 6 to 12 months, babies can either continue room-sharing or transition to their own room in a cot that follows safety guidelines.
By 12 months and beyond, most babies can sleep in their own room and around 18 months to 3 years, they can transition to a toddler bed with safety rails. Always follow safe sleep practices.
When should my child stop napping?Most children stop napping between ages 3 and 5, though some may continue to nap beyond age 5, while others may stop earlier that 3. The transition occurs when children can get enough rest at night to maintain energy throughout the day.
Signs a child is ready to stop napping include resisting naps, taking longer to fall asleep during the day, or when naps interfere with bedtime. Even after naps end, quiet time can still be beneficial for rest. Every child is different, so it’s important to watch for these cues and adjust nap schedules as needed.
As we wrap up our sleep adventure, remember that helping your baby develop healthy sleep habits is a journey filled with giggles and cuddles, as well as a few sleepless nights!
Each baby is different, and with a cosy bedtime routine, a comfy sleep space, and lots of love, you’re setting the stage for sweet dreams.
So, embrace the chaos, enjoy those precious snuggles, and know that restful nights are just around the corner. After all, happy babies (and happy parents) make the world go round!