How To Improve Baby Sleep

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Welcome to parenthood! As you adjust to life with your new little one, you may be finding that getting enough sleep is a challenge.

Trust us, you’re not alone.

Many new parents struggle with getting their babies to sleep through the night, or even to take longer naps during the day. But don’t despair – with some patience and persistence, you can help your baby develop healthy sleep habits.

In this blog post, we’ll share some tips and tricks for improving your baby’s sleep. We’ll cover everything from establishing a bedtime routine to creating a sleep-friendly environment and addressing feeding and sleep associations. We’ll even discuss when it may be helpful to seek professional help.

So if you’re ready to get some much-needed rest, keep reading!

How To Improve Baby Sleep
Photo by Daria Shevtsova from Pexels

Have realistic baby sleep expectations according to the baby’s age

It’s important to have realistic expectations about your baby’s sleep patterns based on their age. Babies have different sleep needs at different stages of development, so it’s important to keep this in mind as you work on improving their sleep habits.

For example, newborns (up to 3 months old) typically sleep for shorter periods of time and wake up frequently throughout the day and night. This is normal and to be expected. As your baby grows and develops, they will gradually start to sleep for longer stretches at night and take longer naps during the day.

Here are some general guidelines for baby sleep expectations based on age:

  • Newborns (up to 3 months): sleep for an average of 15 hours per day, with periods of sleep lasting anywhere from 35 minutes to 3 hours
  • Infants (3-11 months): sleep for an average of 14-15 hours per day, with periods of sleep lasting anywhere from 45 minutes to 4 hours.
  • Toddlers (1-2 years): sleep for an average of 13-14 hours per day, with periods of sleep lasting anywhere from 1-5 hours.
  • Preschoolers (3-5 years): sleep for an average of 11-13 hours per day, with periods of sleep lasting anywhere from 1-7 hours.

By keeping these age-specific sleep guidelines in mind, you can have a better understanding of what to expect when it comes to your baby’s sleep patterns. This can help you be more patient and understanding when it comes to sleep issues and give you a realistic goal to work towards.

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Create a consistent bedtime routine

Establishing a consistent bedtime routine is one of the most effective ways to improve your baby’s sleep. A bedtime routine helps signal to your baby that it’s time to wind down and prepare for sleep. It also helps them feel more secure and comfortable, which can make it easier for them to fall asleep.

So what should you include in your bedtime routine? Some ideas might be giving your baby a warm bath, reading a book, singing a lullaby, or cuddling. It’s up to you to decide what works best for your family. The important thing is to be consistent and follow the same routine every night. This way, your baby will know what to expect and it will become a comforting and familiar routine for them.

It’s also a good idea to start the bedtime routine at about the same time every night. This can help regulate your baby’s internal clock and make it easier for them to fall asleep and stay asleep.

Finally, try to keep the bedtime routine as calm and relaxed as possible. Avoid stimulating activities or screens (such as TVs or phones) in the hour leading up to bedtime. This will help your baby relax and prepare for sleep.

With a consistent bedtime routine in place, you’ll be well on your way to helping your baby get the rest they need.

Make the sleep environment conducive to sleep

Creating a sleep-friendly environment is essential for helping your baby get the rest they need. There are several factors that can affect your baby’s sleep, including room temperature, noise level, and lighting. By paying attention to these elements, you can create a space that is conducive to sleep and help your baby fall asleep more easily.

One of the most important things to consider is the temperature of the room. Babies are more sensitive to temperature changes than adults, so it’s important to keep the room at a comfortable temperature – not too hot and not too cold. A good rule of thumb is to aim for a temperature between 68°F and 72°F.

Noise level is another important factor to consider. Babies are more sensitive to noise than adults, and even seemingly minor sounds can disrupt their sleep. To create a quiet, peaceful environment, you may want to use a white noise machine or a fan to help drown out any background noise.

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Lighting can also impact your baby’s sleep. A dark room can help your baby fall asleep more easily and stay asleep longer. If your baby’s room is too bright, you may want to invest in blackout curtains or use a sleep shade to block out excess light.

In addition to these factors, it’s also important to make sure your baby has a comfortable place to sleep. This means using a firm, flat surface, such as a crib or bassinet, and making sure your baby has a comfortable mattress and sheets.

By creating a sleep-friendly environment, you can help your baby get the rest they need and improve their sleep habits.

Address feeding and sleep associations

Feeding and sleep associations refer to the things that your baby associates with falling asleep. These can be positive associations, such as using lovey to find comfort for sleeping, or negative associations, such as being fed or having a pacifier.

Positive sleep associations baby can do himself to fall asleep. They are things like humming, sucking a thumb, banging their feet against the mattress, and other repetitive motions that help the baby to fall asleep. In time these may lead to the baby being able to fall asleep independently.

Negative sleep associations can be helpful in the short term, as they can provide comfort and help your baby fall asleep. However, if they become the only way your baby can fall asleep, it can create a sleep problem. This is because your baby may come to rely on the association and may not be able to fall asleep without it.

Negative sleep associations can also be problematic, as they can create a dependency on a specific activity (such as feeding) in order to fall asleep. This can lead to more frequent night wakings and difficulty falling back to sleep.

To address sleep associations, it’s important to gradually break any negative associations and encourage the use of positive ones. This may involve gradually phasing out activities such as feeding or rocking to sleep and replacing them with positive associations like a lovey or letting the baby suck his thumb.

It’s also important to be consistent and avoid creating new sleep associations. For example, if you start rocking your baby to sleep when they are having trouble falling asleep, they may come to rely on this new association to fall asleep.

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By addressing the negative sleep associations, you can help your baby develop healthy sleep habits and reduce the risk of sleep problems.

Consider seeking professional help

If you’ve tried all of the above tips and your baby is still having difficulty sleeping, it may be time to consider seeking professional help. Consulting with a pediatrician or a sleep consultant can be helpful in identifying any underlying issues that may be contributing to your baby’s sleep problems.

A pediatrician can help rule out any medical issues that may be affecting your baby’s sleep, such as allergies or reflux. They can also provide guidance on any necessary treatment or medication.

A sleep consultant, on the other hand, is a professional who specializes in helping families with sleep issues. They can provide personalized recommendations and guidance on how to establish healthy sleep habits for your baby.

Seeking professional help can save you time and frustration in the long run. It can also give you peace of mind knowing that you’re taking the necessary steps to help your baby get the rest they need.

So if you’re feeling overwhelmed and unsure of how to address your baby’s sleep issues, don’t be afraid to seek help. It may be just what you need to get your baby (and you!) on the path to better sleep.


In conclusion, improving your baby’s sleep can be a challenging but rewarding process. By establishing a consistent bedtime routine, creating a sleep-friendly environment, addressing feeding and sleep associations, and seeking professional help if needed, you can set your baby up for success when it comes to sleep.

It’s important to remember that every baby is different and what works for one may not work for another. Be patient and persistent, and don’t be afraid to try different approaches until you find what works for your family.

It’s also important to be realistic about your expectations. While it’s natural to want your baby to sleep through the night as soon as possible, this is not always possible. Every baby is different, and some may take longer to establish healthy sleep habits.

With time, patience, and persistence, you’ll be able to help your baby develop healthy sleep habits and get the rest they need. And as a result, you’ll be well on your way to getting some much-needed rest yourself.

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