Bringing a new baby home is a joyous occasion, but it can also bring sleepless nights. We understand how important it is for both you and your baby to get enough shut-eye, especially during growth spurts. Here are some tried-and-true tips to help soothe and calm your baby to sleep.
Establish a Routine
Consistency is key. Try to establish a bedtime routine that can include a warm bath, gentle rocking, singing lullabies, or reading books. Babies thrive on predictability, and a consistent bedtime routine can help signal that it’s time to wind down. It may be helpful to track “wake windows” so you know when to look for sleepy cues (see Watch for Sleep Cues below).
It’s important to remember that the routine may need to change as your baby grows and develops, and it’s an impossible standard to plan your entire life around this routine. Babies will go through sleep regressions and routine changes as they grow, so be flexible and take it one day at a time.
Create a Sleep-Friendly Environment
Make sure the sleeping environment is conducive to sleep. Keep the room at a comfortable temperature and use blackout curtains to mimic nighttime during naps. White noise machines can also be helpful in drowning out household noise. This could also include incorporating the bedtime routine in the sleep-friendly environment. However, remember that some babies may sleep better with darkness and white-noise while some may sleep better with ambiance. See what works best for you and your baby.
Swaddle for Comfort
Swaddling helps recreate the snugness of the womb, either with a blanket or baby-wearing wraps. Swaddling can soothe your baby and prevent them from being startled by their own startle reflex, which can wake them up. Make sure to follow safe swaddling techniques to keep the hips and legs loose to prevent any issues with hip development. Here’s a video and tips to swaddle your baby.
Watch for Sleep Cues
Learn to recognize your baby’s sleep cues, such as rubbing their eyes, yawning, or looking away. Every baby is different, so keep an eye on them and the clock so you’ll have an idea of when they may be getting tired. Sometimes babies have a harder time falling asleep if they miss their window and are overstimulated. Putting your baby down to sleep as soon as they show signs of tiredness can prevent over-tiredness, making it easier for them to settle.
Use Gentle Motions
Many babies love to be gently rocked or swayed. Gentle motions remind them of the movements they felt in the womb. Whether it’s rocking in a chair, swaying while you stand, or a ride in the stroller, movement can be a powerful way to soothe your baby.
Consider a Pacifier
If your baby is fussy at night and having trouble settling down, a pacifier might do the trick. Sucking can have a soothing and calming effect for some babies. Make sure to introduce a pacifier after breastfeeding is well established if you are nursing. There are many do’s-and-don’t’s for using a pacifier, but it’s important to only use the pacifier if it’s working for your baby.
Feed and Burp Baby Before Bed
A baby with a full stomach sleeps better. Ensure your baby is well-fed before trying to put them down. Also, gentle burping before laying down can prevent discomfort from gas, which might wake them up. The patting on the back can also be soothing when your baby has a full belly.
Stay Calm (or Take a Break)
Babies can pick up on your emotions. If you are relaxed and calm, your baby is more likely to be as well. Deep breaths for yourself can also mean a smooth bedtime for your baby. It’s also okay to take a break if needed. Whether this is letting someone else step in or stepping out o the room, this reset can help you regain calmness for both you and your baby.
Remember, every baby is different and what works for one may not work for another. You may also find some things work for a while and then you need to try something new, especially during times of growth or change. Be patient as you try out different strategies to find what works best for your baby to help you both get enough rest now.
We hope these tips help you and your little one find some well-deserved rest. You’re doing a great job, and it’s okay to ask for help if you need it. Reach out to your Parent Coach to schedule some more support as needed!
