One of the biggest challenges for new parents is getting their baby to sleep—and stay asleep—at night. While sleep patterns vary from baby to baby, there are proven strategies that can help your little one rest more peacefully (and help you get some much-needed sleep too).
This guide offers gentle, practical tips to support better nighttime sleep without using harsh sleep training methods.
Understand Newborn Sleep Patterns
First, it’s important to know that newborns don’t sleep like adults. Their sleep cycles are shorter, lighter, and more easily disrupted. That’s normal.
Typical Sleep Facts:
- Newborns sleep 14–17 hours a day (in short stretches)
- Around 4–6 months, sleep starts to consolidate
- Babies wake frequently to feed and for comfort
- Most babies don’t sleep “through the night” until 6–12 months
Knowing what’s realistic can ease the pressure and frustration.
Create a Calm Sleep Environment
The space where your baby sleeps can make a big difference.
Make It Baby-Friendly:
- Keep the room cool, dark, and quiet
- Use blackout curtains to block out light
- Use white noise to soothe and mask sudden sounds
- Ensure the crib or bassinet is free of toys, pillows, or blankets
A calm environment signals to your baby that it’s time to rest.
Establish a Consistent Bedtime Routine
Routines help babies recognize sleep cues and wind down.
A Simple Bedtime Routine Might Include:
- Bath or warm wash
- Gentle massage
- Dim lighting
- Feeding
- Singing or reading a short story
- Cuddles and quiet time
Repeat the same steps each night to build familiarity and relaxation.
Learn Sleep Cues and Wake Windows
Babies give subtle signs when they’re tired. If you miss the window, they may become overtired—and harder to settle.
Watch For:
- Rubbing eyes
- Yawning
- Looking away
- Fussiness or whining
Use age-appropriate wake windows as a guide:
- 0–3 months: 45–90 minutes awake
- 3–6 months: 1.5–2.5 hours awake
- 6–12 months: 2–3.5 hours awake
Putting baby down before they’re overtired leads to easier sleep.
Try the “Drowsy But Awake” Technique
To help your baby learn to fall asleep independently, try putting them down when they’re calm and sleepy—but not fully asleep.
This teaches them how to settle without needing constant rocking or feeding.
Start small. Even trying this once a day can help build the skill over time.
Offer Gentle Comfort During Night Wakings
It’s normal for babies to wake during the night. Instead of rushing in or picking them up right away, try:
- Patting or shushing while they’re still in the crib
- Offering a pacifier
- Keeping the room dark and interactions minimal
This helps your baby learn to fall back asleep without full stimulation.
Feed Strategically at Night
If your baby is still feeding overnight (especially in the first 6 months), ensure feedings are:
- Calm and quiet
- In dim light
- Without talking or play
This reinforces the difference between daytime and nighttime and helps promote longer stretches of sleep.
Use Naps to Support Nighttime Sleep
Overtired babies sleep worse—not better.
Make sure your baby is getting enough daytime sleep:
- 0–3 months: 4–5 naps/day
- 4–6 months: 3–4 naps/day
- 6–9 months: 2–3 naps/day
- 9–12 months: 2 naps/day
Well-rested babies fall asleep faster and stay asleep longer.
Be Mindful of Sleep Regressions
Sleep regressions are periods when a baby’s sleep suddenly gets worse. Common around:
- 4 months
- 8–10 months
- 12 months
These phases are tied to developmental leaps and usually pass within 2–6 weeks.
Stay consistent with routines and offer extra comfort—but avoid making big changes unless necessary.
Avoid Sleep Props (When Ready)
Sleep props are things your baby relies on to fall asleep, like:
- Rocking
- Nursing to sleep
- Being held every time they wake
These are not bad—especially for newborns—but as your baby grows, gradually reduce their dependence by:
- Shortening rocking time
- Ending feeding before they’re fully asleep
- Offering a comfort item (for older babies)
Small changes help promote independent sleep.
Sleep Is a Skill—Not a Battle
Helping your baby sleep better is not about rigid rules or quick fixes. It’s about understanding their needs, creating soothing routines, and supporting them as they grow.
Some nights will be easy. Others will be tough. But over time, with gentle consistency, your baby will develop healthy sleep habits—and so will you.
Keep showing up with love and patience. You’re doing beautifully.