Bringing a new baby home is a joyous occasion, but it often comes with a significant adjustment to sleep schedules. Many parents find themselves wondering, “How can I help my baby sleep through the night?” This is a common concern, and while there’s no one-size-fits-all answer, understanding infant sleep patterns, establishing healthy routines, and ensuring a safe sleep environment can make a world of difference.
Understanding Infant Sleep
Before diving into solutions, it’s helpful to understand how infant sleep differs from adult sleep.
- Sleep Cycles: Newborns have shorter sleep cycles than adults. A baby’s sleep cycle falls into two categories: REM (Rapid Eye Movement) or active sleep, and NREM (Non-Rapid Eye Movement) or quiet sleep.(Sleep Foundation) In the early months, these cycles are nearly evenly split.
- Sleep Duration: Babies sleep a lot in their first year, typically between 11 to 17 hours a day.(Cleveland Clinic) However, this sleep is often in bursts, ranging from 30 minutes to three hours, with awake periods in between.
- Developmental Changes: As babies grow, their sleep patterns evolve. By 2-12 months, most babies sleep for 12-15 hours every 24 hours and may start having 2-3 daytime naps of up to 2 hours each.(Raising Children Network)
Creating a Sleep-Conducive Environment
A comfortable and safe sleep environment is crucial for promoting good sleep habits.
- Safe Sleep Practices: Always place your baby on their back to sleep, for naps and at night, to reduce the risk of Sudden Infant Death Syndrome (SIDS).(UnityPoint Health) The American Academy of Pediatrics (AAP) emphasizes that infants should sleep in their own sleep space, such as a crib, bassinet, or portable play yard, with a firm, flat mattress.(AAP)
- Room Sharing: The AAP recommends having your baby sleep in your room for at least the first six months.(Mayo Clinic) This can make it easier to monitor your baby and respond to their needs.
- Avoid Hazards: Never let babies sleep on an adult bed, couch, or armchair, alone or with others, including pets.(Safe to Sleep) These surfaces are particularly dangerous.
Establishing a Bedtime Routine
A consistent bedtime routine signals to your baby that it’s time to wind down and prepare for sleep.
- Calming Activities: Include calming activities in your routine, such as a warm bath, gentle massage, reading a book, or singing a lullaby.(Mayo Clinic)
- Consistency: Stick to the same routine every night, even on weekends, to reinforce the association between these activities and sleep.
- Timing: Start the bedtime routine around the same time each night to help regulate your baby’s internal clock.
Sleep Training Methods
If your baby is older than 4-6 months and still struggling to sleep through the night, you might consider sleep training. Sleep training involves teaching your baby to fall asleep independently. Here are some popular methods:
- Cry It Out (Extinction Method): This method involves putting your baby to bed and allowing them to cry until they fall asleep without intervention. While effective, it can be emotionally challenging for parents.(Huckleberry)
- Ferber Method (Graduated Extinction): This method involves checking on your baby at increasing intervals after putting them to bed.(Huckleberry) The goal is to provide reassurance without picking them up or feeding them.
- Fading Method: Gradually reduce your involvement in helping your baby fall asleep.(The Mother Baby Center) For example, if you rock your baby to sleep, gradually reduce the amount of rocking each night until they can fall asleep without it.
- Pick Up/Put Down Method: This method involves picking up and comforting your baby when they cry, then putting them back down in the crib when they are calm but still awake.(Love To Dream US) Repeat as needed until your baby falls asleep.
- Check and Console Method: Similar to the Ferber method, this involves checking on your baby at set intervals, but with a focus on comforting and reassuring them without picking them up.(Sleep Foundation)
Tips for Success
- Drowsy But Awake: Put your baby to bed when they are drowsy but still awake.(Mayo Clinic) This helps them learn to fall asleep independently.
- Consistency is Key: Whether you choose to sleep train or not, consistency is essential. Stick to your chosen method and routine as much as possible.
- Be Patient: It may take time for your baby to adjust to new sleep habits. Be patient and persistent, and celebrate small victories along the way.
- Swaddling and Pacifiers: Swaddling can help newborns feel secure and prevent them from startling themselves awake.(Mayo Clinic) Pacifiers can also be soothing and help babies fall asleep.
- Rule Out Medical Issues: If your baby is consistently having trouble sleeping, consult with your pediatrician to rule out any underlying medical issues, such as reflux or allergies.
Conclusion
Helping your baby sleep through the night is a journey that requires patience, consistency, and a good understanding of infant sleep patterns. By creating a safe sleep environment, establishing a calming bedtime routine, and considering sleep training methods, you can help your baby develop healthy sleep habits and get the rest they need. Remember to always prioritize safe sleep practices and consult with your pediatrician if you have any concerns.
FAQs
Most experts recommend waiting until your baby is at least 4-6 months old before starting sleep training. This is because babies typically develop more regular sleep patterns around this age.
The “cry it out” method is a personal choice. While some parents find it effective, others are uncomfortable with it. If you choose this method, make sure your baby is in a safe sleep environment and that you are comfortable with the approach.
Newborns often need to feed during the night. However, as your baby gets older, you can gradually reduce nighttime feedings. If your baby is waking up frequently out of habit rather than hunger, you can try offering comfort without feeding them.
Signs of overtiredness in babies include fussiness, irritability, difficulty settling down, and frequent yawning. Putting your baby to bed before they become overtired can help them fall asleep more easily.
If sleep training isn’t working after a few weeks, reassess your approach. Make sure you are being consistent with your chosen method and that your baby’s needs are being met. You may also want to consult with a sleep consultant or your pediatrician for additional guidance.
References
- AAP. (2024, October 15). Safe Sleep. American Academy of Pediatrics. https://www.aap.org/en/patient-care/safe-sleep/?srsltid=AfmBOop1Z3xdjKhFm-3cKtj64AwBB-mD31bRBR05Iwb5CzHfJ1SGOBmf
- CDC. (2024, September 25). Helping Babies Sleep Safely. Centers for Disease Control and Prevention. https://www.cdc.gov/reproductive-health/features/babies-sleep.html
- Cleveland Clinic. (2023, June 15). Sleep in Your Baby’s First Year. https://my.clevelandclinic.org/health/articles/14300-sleep-in-your-babys-first-year
- Huckleberry. (2025, January 10). The most common baby sleep training methods. https://huckleberrycare.com/blog/what-are-the-most_common_sleep_training_methods
- Love To Dream US. (2024, January 17). When & How To Sleep Train Your Baby. https://lovetodream.com/blogs/baby-sleep/sleep-training-baby
- Mayo Clinic. (2023, February 25). Helping baby sleep through the night. https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/baby-sleep/art-20045014
- NICHHD. (2023, February 8). Safe Sleep Environment. Eunice Kennedy Shriver National Institute of Child Health and Human Development. https://safetosleep.nichd.nih.gov/reduce-risk/safe-sleep-environment
- Raising Children Network. (2025, January 21). Baby sleep at 2-12 months: what to expect. https://raisingchildren.net.au/babies/sleep/understanding-sleep/baby-sleep-2-12-months
- Sleep Foundation. (2024, January 8). Sleep Training: Definition & Techniques. https://www.sleepfoundation.org/baby-sleep/sleep-training
- Sleep Foundation. (2023, April 26). Infant Sleep Cycles: How Are They Different From Adults? https://www.sleepfoundation.org/baby-sleep/baby-sleep-cycle
- The Mother Baby Center. (2023, July 6). Seven sleep training methods and what you need to know. https://www.themotherbabycenter.org/blog/2023/07/sleep-training-methods/
- UnityPoint Health. (2023, October 5). 11 Essential Guidelines of Safe Sleep for Babies. https://www.unitypoint.org/news-and-articles/safe-sleep-for-infants
