You've probably had this nightmare since you became a parent: You and your baby are both tired, but nothing seems to work to put the baby to sleep. Sleep is very important to our health and well-being, and newborns need up to 18 hours of sleep per day, while one-year-old babies need 14 hours of sleep. There are a few tips and tricks you can try if you're having a hard time getting your baby to sleep, but it's important to create a routine to stick to, and that you're prepared to apply methods that work for baby and family.
Step
Part 1 of 4: Creating a Bedtime Routine
Step 1. Create a sleep schedule
A routine will help your baby adjust to going to bed at the same time each night, which will make it easier for you to put him to sleep. Create a routine that works for you. For example, a routine consisting of a bath, a comfortable nightgown, reading a story, the last milk, a massage, or anything else that helps your baby relax before bed.
- You don't need to follow all aspects of the routine every night (nor in the order above), but make sure you always do each part in the same order so your baby knows what's coming next and is aware of relaxation cues.
- Even if your baby is too young to understand, tell her that it's time for bed so she can begin to understand verbal cues.
Step 2. Feed the baby
Not so much that he's full and uncomfortable, but enough so that he's full and not hungry before bed.
Step 3. Give a gentle massage
Before going to bed, try massaging your baby for a bit. Use long, slow motions and medium pressure to massage her arms, legs, hands, back, and stomach, for 10 to 15 minutes. Try using sunflower and grapeseed oil, or baby oil.
Gently rub his face, including the forehead, bridge of the nose, and head
Step 4. Bathe baby
Warm baths are very relaxing for both adults and babies, and are a pleasant addition to a bedtime routine. Skip this step if your baby is very excited or doesn't like being put in water.
Do not involve toys or other stimuli in the evening bath because the goal is to calm the baby before bed
Step 5. Put on clean diapers and pajamas
Use good, thick, nighttime diapers to avoid leaking and unnecessary changes in the middle of the night. Choose soft pajamas made of breathable fabric because babies will sleep better when they feel cool, not stifling. Use socks, headgear, and a sleeping bag instead of blankets as blankets can pose a suffocation risk.
Step 6. Read the story
Make sure your voice is low, low, and monotonous, which doesn't startle or stimulate your baby. Every baby is different, and the way they respond to stimuli is not the same. If your baby doesn't relax when a story is read, try other methods, such as:
- Carry while walking slowly
- Gently rock on the chair or be carried
- Sing a song
- Play soft music
Part 2 of 4: Putting Baby to Sleep
Step 1. Lie down when he is sleepy, but not yet asleep
Look for signs of fatigue, such as yawning, heavy eyes, whining, clasping hands, and rubbing eyes. By lying down and letting your baby sleep alone, he will learn to calm himself down to sleep.
Avoid eye contact at this stage because it can be stimulating and make him wake up again
Step 2. Lie on your back
Babies should always sleep on their back because sleeping on their stomach increases the risk of SIDS (sudden infant death syndrome).
Soothe with physical contact when you lay the baby down. Gently place your hand on his stomach, arm, or head, to make sure you're there and make him feel safe
Step 3. Turn off the light
This includes bedroom lamps, table lamps, monitors and screens, and anything that creates artificial light. Unnatural light can disrupt circadian rhythms, which are humans' natural sleep-wake cycle.
- Consider dimming the lights during a bedtime routine to reduce your baby's exposure to light before it's time for bed.
- Keep the room dark all night. Exposure to artificial light at night can suppress the production of melatonin, the hormone in the body that is responsible for regulating the sleep-wake cycle.
Step 4. Feed before you go to bed yourself
Breastfeeding at night while still asleep can delay hunger longer and prevent your baby from waking up for a few more hours. Since your baby suckles more slowly and doesn't swallow as much air, there's no need to burp him after a mid-night feed as that will wake him up and then have a hard time getting back to sleep.
Part 3 of 4: Making Baby Sleep Well
Step 1. Empty the crib
Remove blankets, toys, pillows, and other objects. All of this not only distracts a sleepy baby, but is also dangerous in terms of the risk of suffocation and SIDS.
Step 2. Swaddle the baby
Try swaddling your baby if he doesn't sleep well throughout the night and wakes up frequently. The swaddle will prevent her legs from jerking which might wake her up, warm her body, make her feel safe, mimic the conditions in the womb, and can help her sleep more soundly. In addition, a tight and careful dressing of the swab will not come off on its own and create a risk of suffocation.
Do not swaddle a baby who is more than two months old all night without supervision because babies two months and over have started to learn to roll
Step 3. Don't tiptoe near a sleeping baby
In the stomach, babies are used to hearing everyday sounds 24 hours a day. Sounds or white noise in the baby's room actually resemble what he heard while in the womb, and prevent sleep habits from being too restful or overly sensitive.
Step 4. Try a soothing essential oil
For babies six months and up, essential oils like lavender and chamomile can be used in small amounts in their bedroom to create a soothing scent that promotes sleep. Try using a diffuser, or putting a few drops on a tissue or handkerchief, and placing them near the crib.
Step 5. Remove the source of the allergen from the room
This is especially important if your baby tends to wake up with a stuffy nose. Try to keep the nursery and the rest of the house clean, dry and dust-free. Common sources of irritants that can interfere with sleep and should be removed from the room are:
- Paint fumes and fumes
- Pet dander, lint, and dust that collects on dolls, mosquito nets, and curtains.
- Feathers or foam from pillows or bolsters
- Baby powder
- Perfume and hairspray
- Plant
Part 4 of 4: Overcoming Waking Up in the Middle of the Night
Step 1. Handle it quickly and efficiently
Midnight interactions can calm your baby down to sleep, but they can also trigger the habit of waking up in the middle of the night. Don't make eye contact, and minimize talking and singing. Try gentle touches on her belly, head, and face, and use a soft voice when speaking.
The main reason babies wake up in the middle of the night is hungry because babies are generally hungry every one to three hours, and newborns should not be left without a feed for more than four hours
Step 2. Keep the light off
Don't turn on the light or take your baby into a bright room when you want to calm him down in the middle of the night to get him back to sleep, especially if your baby is a bit older because his body is starting to develop a circadian rhythm guided by light and dark.
Step 3. Avoid changing diapers
Wet and smelly diapers do need to be changed, but changing diapers unnecessarily can make the baby even more refreshed and difficult to put back to sleep. Diapers do not need to be changed after each feeding. So, at night you just have to change the dirty diapers.
Step 4. Try a pacifier
The use of a pacifier can not only soothe the baby, but also help prevent SIDS. Make sure you use a pacifier without straps and tongs to prevent the risk of choking and suffocation.
Step 5. Recognize the signs of discomfort from teething
A fussy baby may feel pain from teething, which can start as early as three months of age. Ask your doctor about pain relievers that are safe for your baby if you suspect that teething is getting in the way of a good night's sleep. Signs of teething are:
- Excess saliva or wet sheets under his head
- Gum pain and swelling
- Mild fever
