How to Put Baby to Sleep: Tips for Getting the Rest You Both Need
As a new parent, getting your baby to sleep can often feel like a daunting task. While there’s no universal method that works for every baby, there are some tried-and-true strategies that can help set the stage for better sleep. Here’s some expert advice to help you and your baby get some much-needed shut-eye.
How Much Should Baby Sleep?
“Infants tend to sleep a lot—typically 14 to 18 hours a day,” says Edward Kulich, MD, a New York City-based pediatrician and baby sleep consultant. In the early days, your baby’s sleep schedule will be erratic due to their small stomachs and frequent feeding needs. However, by around 3 months, many babies begin to settle into more of a rhythm, often taking three naps a day and, in some cases, sleeping through the night (defined as 7 to 12 consecutive hours of sleep).
The key to helping your baby reach this milestone? Consistency. “Routine is key,” Kulich emphasizes. “Consistency above all. Many methods will work, but no method will work unless everyone in the household applies it consistently.”
Tips for How to Get Baby to Sleep
As your baby grows and becomes more aware of their surroundings, it’s easy for them to become overstimulated. Here are some guidelines to help create a calming sleep environment for your little one:
- Clear the Clutter
Designate the nursery as a place for sleep, not play. Keep the area around the crib free of toys and distractions. “Crib distractions confuse baby,” says Conner Herman, a sleep expert and co-founder of Dream Team Baby. “They’ll wonder, ‘Is this a playpen, or is it a place to sleep?’”
- Room-Share—But Don’t Bed-Share
The American Academy of Pediatrics (AAP) recommends that babies sleep in the same room as their parents for at least the first six months (and up to the first year) of life, but not in the same bed. Room-sharing can help your baby sleep for longer stretches and reduce the risk of Sudden Infant Death Syndrome (SIDS). The close proximity also helps regulate your baby’s breathing, temperature, and nervous system.
- Keep Baby Cool
Babies sleep best when the room is cool—ideally between 69 and 73 degrees Fahrenheit. Instead of heavy clothes, dress your baby in layers that can be adjusted to keep them comfortable. “Baby should wear what you have on to be comfortable, plus one layer,” Kulich says, recommending a sleep sack as a good option. Make sure the crib is placed away from drafts, windows, and direct airflow from heating or cooling vents.
- Try Swaddling
Swaddling can help some babies sleep more soundly in the early months by mimicking the snugness of the womb. “It works for some babies in the first several months, but not for others,” Kulich notes. If your baby responds well to swaddling, great—if not, it’s okay to stop and try something else. Remember that baby sleep habits can change over time.
- Soothe with Sound
White noise can help mask household noises and provide a consistent background sound that soothes your baby to sleep. A white noise machine that plays simple white noise, rather than lullabies or nature sounds, can be effective. The sound mimics the comforting noise of the womb. Just be sure to keep the volume low and place the machine at a safe distance from your baby’s ears.
- Dim the Lights
Light signals daytime to your baby, so blocking out as much light as possible will help them stay asleep. Consider blackout curtains for daytime naps and avoid night-lights unless absolutely necessary. If your baby wakes for nighttime feedings, use a dimmer switch to keep the lighting low and gentle.
- Let Baby Self-Soothe
Once your baby is past 4 months, you can start encouraging them to self-soothe. This may involve giving them a few minutes to settle themselves back to sleep before you intervene. Different sleep training methods are available, so choose one that aligns with your parenting style, but the goal is to help your baby learn to fall back asleep on their own.
- Start Separating
After 6 months, consider moving your baby to their own room. To ease the transition, start by having them take at least one nap a day in their own room. This helps them acclimate to their new sleep environment, making the eventual full-time move less jarring.
- Make a Plan—And Stick to It
Agree with your partner on how you’ll handle nighttime wake-ups and who will be responsible for what. Consistency is crucial for helping your baby learn to sleep through the night. Set a start date for any sleep training or new routines and stick to it as closely as possible.
In summary, while there’s no one-size-fits-all approach to getting your baby to sleep, these strategies can help create a calming and consistent sleep environment. Remember, patience and consistency are key, and over time, both you and your baby will get the restful nights you need.