Every new parent knows the struggle of getting their baby to sleep peacefully through the night. While there's no one-size-fits-all solution, a few tips and tricks can make those sleepless nights a little easier. Here are seven things you can try to help your baby (and yourself) get some much-needed rest that have been tried and tested by Award Winning Sleep Consultant, Erica Hargaden from Babogue;
1. Create a Consistent Bedtime Routine for Better Baby Sleep
Babies thrive on routine. Establishing a consistent bedtime routine helps signal to your baby that it's time to wind down and get ready for sleep. This could include a warm bath, gentle rocking, a lullaby, or a bedtime story. The key is to keep the routine calm and predictable, helping your baby associate these activities with sleep.
2. Ensure a Comfortable Sleep Environment
The right sleep environment can make a big difference. Keep the room dark, quiet, and at a comfortable temperature. Using a white noise machine can help drown out household noises and create a soothing soundscape but make sure that you play it the entire way through the sleep phase. Those that shut off after a time limit may actually be hindering your little ones sleep. Make sure your baby's crib is safe and comfortable, with a firm mattress and no loose bedding or toys that could pose a risk. Following safe sleep practices is essential.
3. Swaddle or Use a Sleeping Bag
Swaddling can help some newborns feel secure and cosy as they transition to more independent sleep. This can prevent them from startling themselves awake with sudden movements. As your baby grows and starts to roll over, transition to a sleeping bag, which keeps them warm and cosy without the risk of loose blankets. Make sure you choose natural, breathable products from reputable producers.
4. Mind the Timing
Babies have different sleep needs depending on their age, and understanding their natural sleep patterns can help. Watch for sleep cues like rubbing eyes, yawning, or fussiness. Try to put your baby down when they're drowsy but not fully asleep, so they can learn to fall asleep on their own. Keeping naps and bedtime consistent will help regulate their internal clock.
5. Feed Well During the Day
Ensuring your baby gets enough to eat during the day can help them sleep better at night. Full bellies often mean longer stretches of sleep. However, be mindful of not overfeeding close to bedtime, as a full stomach can sometimes make it harder for your baby to settle.
6. Limit Stimulation Before Bed
As bedtime approaches, start winding down the day's activities. Reduce noise, lower the lights, and avoid overly stimulating toys or activities. I really recommend turning off all devices, including TV, in the hour prior to bedtime. This quiet time helps your baby transition from playtime to bedtime, making it easier for them to relax and fall asleep.
7. Practice Patience and Flexibility
Every baby is different, and what works for one may not work for another. It’s essential to be patient and flexible as you find what soothes your little one. Sometimes, despite your best efforts, sleep will still be elusive. Remember, it's okay to seek support, whether it's from a paediatrician, a sleep consultant, or just a sympathetic friend.
Final Thoughts
Helping your baby sleep well is a journey, and it's normal to encounter bumps along the way. By trying these seven tips, you'll be on your way to better nights for both you and your little one. Sweet dreams!
Erica Hargaden is an award winning Sleep Consultant with Babogue. Established in 2017 Babogue’s mission is to help parents to sleep better, parent better & live better through holistic evidence based sleep practices and support. For more information check out www.babogue.com
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