Establish a Consistent Bedtime Routine
Creating a soothing and predictable bedtime routine is crucial for helping your baby understand when it's time to sleep. A typical routine might include:
- A warm bath - There's nothing like a soothing bath to preface bedtime. Using lavender products (like these baby bath bombs from Fridababy) can significantly enhance relaxation and promote better sleep.
- Gentle massage - This promotes relaxation, enhances sleep quality, and can actually reduce fussiness in colicky babies. It also strengthens parent-child bonding.
- Comfy pajamas - A good pair of jammies will be cozy yet breathable for temperature regulation. (And no scratchy seams, please!)
- Reading a bedtime story - What better way to doze off than having Mama or Daddy's voice telling a favorite tale?
- Soft lullabies or white noise - The soft, muffling quality of a white noise machine can help mask the hullabaloo going on in the rest of the house (because whose baby doesn't have fomo??) and for younger babies, mimics the sounds of the womb. If baby wakes up in the middle of the night, white noise can help guide them back to sleep themselves.
Create an Ideal Sleep Environment
Putting together the nursery of your dreams is something every mom looks forward to throughout (and sometimes, before) pregnancy. However, the functionality of baby's sleep environment plays a significant role in their ability to sleep through the night. Ensure the room is:
- Dark - Blackout curtains or shades minimize light no matter the time of day
- Cool - Keep the room temperature between 68-72°F (20-22°C)
- Quiet - See our notes above on white noise machines
Practice Safe Sleep Habits
Following safe sleep guidelines is crucial for your baby's well-being and reduces the risk of SIDS. Always place baby:
- On their back to sleep
- In a crib or bassinet with a firm, flat surface
- Without loose bedding, pillows, or toys
Instead of a loose blanket, swaddle or dress baby in a wearable blanket at night. Layering clothing also helps keep baby cozy.
For the first few months of life, before baby can turn over himself, many parents opt for a bassinet. We carry different options, from the next-to-the-bed, swiveling Bassinest, to the 4moms Sleep Bassinet which offers 5 different motions, and lots of more traditional options as well.
For a long-term comfortable and safe sleep space, check out our selection of high-quality cribs designed to grow with your child from infancy through toddlerhood.
Encourage Self-Soothing
It might seem like a no-brainer, but teaching baby to self-soothe is an essential skill for sleeping through the night (eliminating the need for you to leave your bed to rock baby back to sleep). Try these techniques:
- Put your baby down drowsy but awake - This gives baby the opportunity to experience actually falling asleep in their space, and improves their sleep quality, too. The trick is to put your baby down when they're tired - but before they become overtired or cranky.
- Use a pacifier if your baby finds it comforting - Every baby is different, and this includes the need for oral soothing. Pacifiers can help reduce anxiety, fall asleep faster, and lead to improved sleep.
- Gradually increase the time before responding to nighttime cries - This one is a real doozy, because how hard is it to hear your tiny tot crying but not respond to it?! Contrary to what you might think, you are not emotionally scarring baby forever by letting them cry - and you are not a bad parent! Research has shown that babies who learn to self-soothe through this method tend to fall asleep faster and experience wake up less at night. One caveat - this method is recommended for babies 6 months or older, since younger infants tend to need feeding through the night.
Since we brought it up, nighttime feedings are crucial for the first several months. However, as they grow:
- Gradually reduce the number of nighttime feedings - Baby will be able to sleep uninterrupted for longer as they get older, and you can realistically expect a decent 5-6 hour stretch by 6 months.
- Keep nighttime interactions brief and low-key - No need to stimulate baby into a fully wakened state when feeding.
- Consider "dream feeding" before you go to bed - Gently pick up your sleeping infant, feed them without fully waking them, and return them to their sleep space when they've finished. This can extend sleep times, maintain milk supply for breastfeeding moms, and make up for a missed feeding during the day.
Optimize Daytime Activities
Keep your baby's day well-planned: a well-rested baby during the day is more likely to sleep better at night. Your baby should get plenty of:
- Natural light exposure during the day - Taking a stroll around the block or walking on errands in a stroller lets baby get some fresh air and get stimulation from the world around them.
- Physical activity and playtime - Babies are constantly learning from everything they see, touch and do, so playtime is super important. We carry baby playmats and gym mats for younger babies, and activity centers and toys for older babies.
- Age-appropriate naps - It might seem counter-intuitive, but daytime naps help baby at night by preventing overtiredness. It also regulates their mood because a well-rested baby is a happy baby. Make sure baby is not taking too long of a nap, which might impact their ability to fall asleep at night.
Remember, every baby is unique, and what works for one may not work for another. Be patient and consistent in your approach, and consult your pediatrician if you have concerns about your baby's sleep patterns. Good luck - and sweet dreams!