Sleep struggles are one of the biggest challenges new parents face. If you’re constantly dealing with bedtime battles, frequent night wakings, or short naps, you’re not alone—and the good news is, there are simple changes you can make today to help your baby sleep better and longer. These six adjustments are backed by pediatric sleep experts and real-world results from parents around the world.
1. Create a Consistent Bedtime Routine
Babies thrive on predictability. A consistent bedtime routine helps signal to your baby that it’s time to wind down and sleep. This doesn’t need to be complicated—just 20 to 30 minutes of calming, repetitive activities each night. For example: a warm bath, followed by a gentle massage, then putting on pajamas, reading a short book, and finally, some quiet cuddling or lullabies.
When done regularly, this routine becomes a powerful sleep cue for your baby’s brain. Consistency is key—even on weekends or travel days.
2. Watch the Wake Windows
A major cause of poor sleep in babies is mistimed naps or bedtime. That’s where “wake windows” come in—the amount of time your baby can comfortably stay awake between sleeps. Overtired babies often fight sleep more and wake up more frequently.
Here’s a rough guideline:
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0–3 months: 45–90 minutes
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3–6 months: 1.5–2.5 hours
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6–12 months: 2–3.5 hours
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12+ months: 3–5 hours
Try putting your baby down before they show signs of overtiredness like fussiness, red eyebrows, or rubbing their eyes.
3. Optimize the Sleep Environment
Babies sleep best in calm, dark, and cool environments. A few quick adjustments to your baby’s sleep space can make a big difference:
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Room temperature: Keep it between 68–72°F (20–22°C).
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White noise: A consistent white noise machine can block out household sounds and mimic the womb.
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Darkness: Use blackout curtains to prevent early wakeups and promote melatonin production.
Also, make sure your baby’s sleep space is safe—firm mattress, no loose blankets or toys, and always put them down on their back.
4. Feed Strategically
Hunger is a common reason babies wake up at night. If your baby is under 6 months, they may still need nighttime feeds, but making sure they get enough calories during the day can reduce night wakings. Try to “tank them up” in the evening with a full feeding before bed (not just a snack feed).
After 6 months, some babies are developmentally ready to drop night feeds, so talk with your pediatrician about whether night weaning might help.
5. Teach Self-Soothing (When Ready)
Once your baby is developmentally ready (usually around 4–6 months), you can start gently encouraging self-soothing. This doesn’t mean letting them cry it out without comfort—instead, you can use gradual methods like:
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The “Pick Up, Put Down” method
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The “Ferber” method (interval comfort checks)
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“Chair” method (sitting in the room and slowly fading your presence)
The goal is to help them fall asleep on their own, so they’re less likely to need your help when they wake during the night.
6. Be Patient and Responsive
Finally, remember that sleep is a developmental skill. It takes time and varies from baby to baby. If your little one isn’t sleeping perfectly yet, it’s okay. Stay consistent, stay loving, and respond to their needs. Progress may not be linear, but these simple steps will build a foundation for better sleep in the long run.
