How to Help Your Baby Sleep Through the Night
Getting your baby to sleep through the night is one of the most sought-after milestones for new parents. While it may take time for your baby to develop consistent sleep habits, there are proven techniques you can use to encourage longer, more restful stretches of sleep - for both your baby and yourself.
What Is the Best Way to Get a Baby to Sleep Through the Night?
Helping your baby sleep well involves a combination of routine, comfort, and environment. Here are some effective strategies:
1. Establish a Consistent Bedtime Routine
A predictable, calming bedtime routine signals to your baby that it’s time for sleep. This might include a warm bath, gentle rocking, soft lullabies, or reading a short bedtime story. Repeating the same sequence each night helps create positive sleep associations.
2. Use a Baby Sleeping Bag or Swaddle
Swaddle bag or using a baby sleeping bag can help your little one feel secure and reduce night-time wakings caused by the startle reflex. Make sure to choose the right TOG rating to maintain a safe and comfortable sleeping temperature.
3. Create a Sleep-Friendly Environment
Make your baby’s room conducive to sleep. Use blackout curtains to keep the room dark, maintain a comfortable temperature (ideally between 16°C and 20°C), and consider a white noise machine to drown out household or street noise.
4. Encourage Regular Daytime Naps
Daytime sleep impacts night-time sleep. Overtired babies often struggle to fall and stay asleep. Stick to a consistent nap schedule during the day to help improve sleep quality at night.
How Long Do Sleepless Nights Last with a Newborn?
In the newborn stage, frequent night wakings are completely normal. Newborns typically sleep in short stretches of 2–4 hours and wake for feeding, nappy changes, or comfort. These disrupted sleep patterns can last for the first few months, but rest assured - things gradually improve as your baby’s circadian rhythm develops.
Most babies begin sleeping longer stretches by around 3 to 6 months of age, although every baby is different.
How Much Sleep Do Parents Get with a Newborn?
During the early weeks, sleep-deprived parents may only get 2 to 4 hours of uninterrupted sleep per night. This fragmented sleep can quickly take a toll on your physical and emotional well-being. Sharing night-time duties with your partner or accepting help from loved ones can make a big difference.
How to Cope with Sleep Deprivation as a New Parent
Sleep deprivation is one of the biggest challenges for new parents. Here are some tips to manage the exhaustion:
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Nap when your baby naps, even if it’s just for 20 minutes.
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Ask for help - whether it’s a meal, housework, or a couple of hours of baby care.
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Share responsibilities with your partner to allow for breaks.
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Prioritise self-care - stay hydrated, eat nourishing meals, and take brief moments to relax.
Remember, this stage won’t last forever. As your baby grows, their sleep will gradually improve, giving your family more consistent and restful nights.
Helping your baby sleep through the night takes time, patience, and consistency. With the right tools - like a comforting baby sleeping bag and a calm sleep environment - you can lay the foundation for healthy sleep habits early on.
