Getting your baby or toddler to sleep can feel like an uphill battle. With the right strategies and mindset, bedtime doesn’t have to be a source of stress. Here are actionable tips to help your little one (and you!) enjoy a more peaceful nighttime routine.
1. Establish a Predictable Routine
The last half-hour before bedtime sets the tone for a restful night. Create a consistent sequence of calming activities like:
- A warm bath.
- A gentle massage.
- A final feed (if appropriate).
- Quiet cuddles while reading a book.
This routine signals to your baby that it’s time to wind down, creating positive sleep associations.
2. Encourage Self-Soothing
Teach your baby the vital skill of falling asleep on their own:
- Put them into their cot when they’re drowsy but still awake.
- Offer a cuddle or soothing words after their final feed to avoid associating feeding with sleep.
Babies who can self-soothe are more likely to settle themselves back to sleep if they wake during the night.
3. Daytime Sleep Matters
Don’t cut daytime naps to “tire them out.” Overtired babies can become fussy and harder to settle at night. Ensure your child gets age-appropriate daytime sleep to maintain a healthy sleep pattern.
5. Use White Noise
White noise can mimic the soothing sounds your baby heard in the womb, promoting relaxation and better sleep. Options include:
- Soft rain sounds.
- Gentle fan noise.
- White noise apps or musical toys.
Ensure the noise is low-volume and consistent.
6. Respond Wisely to Nighttime Waking
Babies naturally stir during the night. Instead of rushing in at the first sound, pause for a minute to see if your baby is transitioning between sleep phases or genuinely needs attention.
If intervention is necessary:
- Offer calming words and a gentle pat.
- Avoid picking them up unless they’re very upset or need a nappy change.
7. Handle Upsets Sensitively
Sometimes, disruptions are unavoidable due to teething, illness, or developmental leaps like separation anxiety. During these times:
- Offer extra comfort without creating new sleep dependencies.
- Maintain parts of your regular routine to provide stability.
8. Create a Sleep-Friendly Environment
Set up a bedroom that encourages relaxation:
- Room temperature: Keep it between 18-20°C.
- Lighting: Use blackout curtains and dim lights during the bedtime routine.
- Comfort: Ensure the mattress and sleepwear are appropriate for your baby’s comfort.
9. Avoid Overstimulation Before Bed
Limit activities that might overexcite your baby in the hour before bedtime. Avoid:
- Bright screens like TVs or tablets.
- Roughhousing or high-energy games.
10. Be Consistent
Children thrive on consistency. Stick to the same bedtime routine and wake-up time each day, even on weekends. This helps regulate their internal clock.
11. Adjust for Developmental Changes
As your baby grows, their sleep needs and challenges will change. Be prepared to tweak routines:
- Transition from two naps to one as they near toddlerhood.
- Adjust bedtime to accommodate their new wake windows.
Bonus Tips for Parents
Manage Your Own Expectations
Not every night will go smoothly, and that’s okay. Focus on building consistent habits over time.
Practice Patience
Sleep training and establishing a routine take time. Celebrate small wins, like an extra 10 minutes of uninterrupted sleep.
Support for Special Situations
If bedtime troubles persist despite your best efforts, consider consulting a paediatrician or sleep specialist. They can provide tailored advice for your child’s specific needs.
Annette Faamausili is a children’s sleep advisor who runs a home consultation service for parents of children with sleep problems. www.serenesleep.co.nz.
