Whether you’ve just brought home a newborn or your older baby’s sleeping pattern has changed, trying to get a good night’s sleep is essential for both your baby and the people they live with. From struggling to get to sleep, to waking up several times during the night, early childhood sleep problems are varied and can lead to stress and exhaustion for everyone involved.
Perhaps you’re looking for the basics of creating a sleep routine for your baby? Or maybe you want to know how to go about creating an environment that promotes sleep, including the best temperature and humidity levels in the air? We asked an expert for their top tips to help you get your baby to settle into their sleep routine.
Sleep routines for babies
Nanny, doula, and early childhood expert Abbie Howey told LiveScience how parents and carers should go about settling their baby into a sleep routine. “A baby should ideally be in a routine by three months,” she said. But don’t worry if you missed that deadline. She said there’s still time to get your baby settled into a routine with a bit of expert know-how. “Once you have decided on what time you would like the child to be asleep by, I always suggest starting the bedtime routine about 45 minutes beforehand.”
When you’re looking at creating a sleep routine for your baby, there are some tried and tested steps to include to help your baby settle in and relax in time for them to go to sleep. Howey recommended the following five steps to get your baby ready for a restful night’s sleep:
1. Bath - a quiet bath time, free from excitement and distractions, is the first step in getting your baby ready for a good night’s sleep.
2. Massage - a tummy massage or tummy time will help your baby’s digestion and ensure they have a comfortable night.
3. Story - spending time reading a story to your baby or playing a recorded bedtime story will help them relax. Reading to babies has also been found to improve their communication skills later in life.
4. Feed - the final step before putting your baby to bed is to give them milk, either breastfed or in a bottle.
5. Bed - finally, while your baby is still awake, place them in their cot, and leave them to go to sleep.
There is no set time that you need to put your baby to bed by. It is down to you and your family to work out the best timings to suit your living situation. Most babies will sleep for around eight hours at night, and once settled into a routine, should not have issues with interrupted sleep.
Much like for an adult’s bedroom, the emphasis should be on creating a space that is designed for sleep and relaxation. Where possible, this will involve making sure the baby sleeps in its own room or next to their carer, as opposed to sharing a room with siblings. Your baby should sleep in a cot or bed that is safe and designed for their age group. They shouldn’t have any blankets, cushions, toys, or other soft furnishings in their bed with them.
Tips for your baby's sleep routine
We asked Howey for her top tips for new parents or carers trying to help their baby sleep through the night.
1. Routine is critical - your baby will thrive on routine both during the day and at night, and it will also help you to relax and plan your time more easily. Routines should be designed to fit around your baby’s needs first, but you can adapt them to work alongside your lifestyle. Activities in your baby’s routine should consist of wake up and sleep time, nap times, feeding times, and bath time. Setting the foundations for routine early on will help your child transition comfortably into future phases of their life too.
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