Some babies are more active than others, and some are fussier. Some babies cry a lot, and it’s hard to know what they want. Parents get frustrated and may try something that doesn’t work, making them even more frustrated.
But do not despair.
I am confident that at least one of these 13 sleeping tips would be effective for you and your baby. Be patient and persistent, and the rewards of your hard work will inevitably come your way!
Here are some of the most useful and tested tips
1. Take baby out for walks in fresh air
Fresh air is vital for babies to get good quality sleep. Cool air helps regulate their body temperature, which is important for a good night’s sleep. Exposure to fresh air also helps babies breathe more easily, and the oxygen from the air can help soothe them.
Additionally, the sounds of nature and the outdoors can be calming for babies and help them drift off to sleep.
2. Baby massage
Baby massage is an effective way to help babies relax and sleep better. Massaging your baby’s skin with gentle, slow strokes helps them feel calm and secure. It stimulates their circulation, which can help reduce muscle tension and ease discomfort.
Massaging your baby’s feet, hands, and back also helps them release endorphins, the body’s natural painkillers, which help them relax.
Incorporating massage into your baby’s bedtime routine can help them sleep more soundly and wake up feeling more refreshed.
3. Look for signs of tiredness
Spotting signs of tiredness in a baby is essential for ensuring they get the rest they need.
There are several cues to look out for.
Firstly, rubbing their eyes or pulling at their ears is a common sign of fatigue.
They may also become fussy or irritable, crying more frequently and more intensely.
Yawning, drowsiness, and a slower pace of activity are additional indicators of tiredness. Babies may also lose interest in their surroundings, become less responsive, or have difficulty focusing.
Some babies may display specific behaviors such as arching their back or seeking comfort by sucking their thumb or a pacifier.
By paying close attention to these cues, you can recognize when your baby is tired and respond by providing a calm and soothing environment for sleep.
4. Develop sleeping cues for your baby to realize it’s time for bed
Once you are familiar with the signs your baby exhibits when she/he is tired, let’s teach them some cues, so they realize it’s time for bed.
A simple bedtime routine can include the following steps:
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- Give your little one a warm bath and massage
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- Put on their pajamas and swaddle if desired.
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- Read a book together or sing a favorite song/lullaby.
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- Turn off any lights and ensure the room is quiet and not too warm.
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- Give the baby a pacifier/dummy.
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- Rock the bay or take turns taking deep breaths together.
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- Place your baby in their crib, tuck them in, and kiss them goodnight.
And that’s it!
By following this routine consistently, babies can learn to associate certain activities with bedtime, helping them to relax and settle for sleep.
Additionally, having a regular sleep schedule and avoiding overstimulation can help babies get the rest they need.
5. Give your baby time to soothe themselves
Once your baby is safely tucked in bed, give them time to fall asleep independently, even though they may cry a bit.
Babies have many ways to soothe themselves to sleep. They may suck their thumb or pacifier or listen to soothing music or a white noise machine. Older children may prefer cuddling a toy or a blanket. They may also be able to calm themselves by rocking in their crib or taking a warm bath.
Allowing babies to practice self-soothing techniques can help them develop the skills they need to settle into sleep.
Babies also benefit from having a calming and consistent bedtime routine which I describe HERE.
By providing a safe and comfortable sleep environment and encouraging self-soothing techniques, parents can help create an environment that helps babies sleep peacefully and wake up refreshed.
6. Safe sleeping environment
Creating a safe sleeping environment for babies ensures their well-being and reduces the risk of Sudden Infant Death Syndrome (SIDS) or other sleep-related accidents.
Firstly, placing the baby on their back to sleep is recommended, as this position reduces the chances of suffocation. A firm, flat mattress specifically designed for infants should be used in a crib or bassinet with fitted sheets.
Keep the sleeping area free from blankets, pillows, stuffed toys, and other loose items that may pose a suffocation hazard.
Lastly, always ensure that smoke-free surroundings are maintained, as exposure to secondhand smoke increases the risk of SIDS. By following these guidelines, you can create a safe sleeping environment for your little ones, promoting healthy and restful sleep.
Maintaining a comfortable room temperature is essential, avoiding overheating or chilling the baby.
7. Ambient light/nighttime light for older children
Ambient lighting at nighttime offers several benefits for children.
Firstly, it creates a soothing and calming environment, helping them feel safe and secure. Gentle, dim lighting can reduce anxiety and fear of the dark, promoting a more peaceful sleep experience.
Ambient light also serves as a practical solution for nighttime activities like reading bedtime stories or getting up for bathroom breaks without fully waking the child or disrupting their sleep patterns.
Additionally, it provides a sense of orientation and helps prevent accidents by providing enough visibility to navigate the room safely.
Overall, the use of ambient lighting at night offers a comforting and nurturing atmosphere for children, promoting relaxation and ensuring a restful night’s sleep.
8. Rest at the same time your baby does to stay calm
Resting at the same time as your baby can benefit you in several ways.
Firstly, it allows you as parents to prioritize your own rest and rejuvenation, which is crucial for your physical and mental well-being. Parenting can be demanding, and getting enough sleep is essential for maintaining energy levels and being present for the baby’s needs during waking hours. Resting together also provides an opportunity for you to bond and strengthen your connection with your child.
Moreover, synchronizing sleep schedules can lead to a more structured routine, making it easier to establish consistent sleep patterns for both the baby and you.
Lastly, resting simultaneously creates a peaceful and harmonious environment, ensuring restful sleep for the entire family.
9. Help from your partner/family member
Family members play a vital role in supporting the care of a baby. There are several ways in which they can contribute to the well-being of the little one.
Firstly, family members can assist with practical tasks such as changing diapers, preparing meals, and doing household chores, giving you more time and energy for bonding with the baby.
They can also provide emotional support by offering a listening ear, offering advice, or simply being there to share the joys and challenges of parenthood.
Family members can take turns feeding, soothing, and playing with the baby, giving you a chance to rest or take care of other responsibilities.
Additionally, grandparents or other family members can share their wisdom and experience, providing valuable guidance in raising the child. By actively participating in the care of the baby, family members create a strong support network that nurtures the well-being of both the child and the parents.
10. Set up a bedtime routine from an early age
A bedtime routine is important for a baby as it helps establish a sense of predictability and consistency, signaling to the baby that it is time to wind down and prepare for sleep.
A bedtime routine also serves as a cue for the body to release sleep-inducing hormones, making it easier for the baby to transition into a sleepy state.
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- Babies thrive on routine, and having a consistent sequence of activities before bedtime can help them feel secure and relaxed. This can include a warm bath, massage, quiet time, or singing a lullaby.
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- Put your baby to bed drowsy but awake. This is important as they learn to fall asleep on their own. It will help them develop the skills they need to self-soothe and get back to sleep when they wake up at night.
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- Avoid rocking or nursing your baby to sleep: while rocking or nursing your baby to sleep can be comforting, it can also create a dependence on these sleep crutches.
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- Be patient and consistent. Establishing a sleep routine can take time. It may take a few weeks for your baby to adjust to the new routine, but they will learn to sleep more independently with time and consistency.
11. When is the baby ready to sleep in their room?
Several signs indicate a baby may be ready to sleep in their own bedroom.
Firstly, if the baby has developed a consistent sleep schedule and is sleeping for longer stretches at night, it may indicate that they are ready for more independent sleep in their own space.
Generally, babies are ready to transition to their own room when they are 6-8 months old. Before you move your baby to their own room, make sure they can roll over and lift their head up.
Additionally, if your baby has outgrown their bassinet or cradle and has limited space or safety concerns in your bedroom, transitioning to their own room can be a practical choice. If the baby is showing signs of being easily disturbed by your movements or sounds of you during the night, it may be time to consider moving them to their own bedroom for a quieter sleep environment.
Ultimately, the decision to transition the baby to their own room should be based on their individual needs and the readiness of both the baby and you for this change.
12. Be patient and persistent
For several reasons, your patience and consistency are crucial in developing a baby’s sleep routine.
Firstly, babies thrive on predictability and routine. You help your baby establish healthy sleep habits and promote better sleep patterns by consistently following a set sleep routine.
Patience is essential because it may take time for your baby to adjust and adapt to the routine. Babies often need repetition and gentle guidance to understand and internalize the sleep routine.
Consistency helps your baby understand what to expect and provides a sense of security and comfort.
Being patient and consistent minimizes confusion and frustration for the baby, making it easier for them to fall asleep and stay asleep. It also helps you maintain a calm and nurturing environment, which is vital for promoting healthy sleep habits and a positive parent-child relationship.
13. Treat yourself to a nice bath with essential oils
More relaxed and responsive parents can better anticipate their baby’s cues and respond to them in a timely manner. As mentioned above, having enough rest and feeling calm and collected is important for your baby and your own overall health and well-being.
One of the ways to relax yourself is…to take a nice long bath. I recommend adding a few drops of lavender oil (diluted in a carrier oil) into your bath, and here is why.
Lavender oil has long been celebrated for its numerous benefits on a person’s mental and physical well-being.
When used aromatically or topically, it is known to have calming properties that help reduce stress and anxiety. The soothing aroma of lavender oil has been shown to promote relaxation and improve sleep quality, making it a popular choice for individuals struggling with insomnia or restlessness.
It can also help alleviate headaches and migraines when applied topically to the temples. Lavender oil is believed to have mood-enhancing effects, potentially reducing symptoms of depression and promoting a sense of emotional balance.
Furthermore, it possesses anti-inflammatory properties, which can aid in soothing skin irritations, reducing inflammation, and promoting healing. Overall, the versatile benefits of lavender oil make it a valuable tool for supporting mental and physical well-being (Reference https://www.healthline.com/health/what-lavender-can-do-for-you#benefits).
CONCLUSION
Remember, you don’t have to do every item on this list. Pick whichever ones stand out and knock them off the list. See which ones work for you and start small. You have time. And some of the tips take time. But it’s well worth it.