How to Make Baby Sleep at Night
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Getting your baby to sleep at night is one of the biggest challenges new parents face. Between frequent wakings, short sleep stretches, and unpredictable patterns, nighttime can feel exhausting. The good news? You can help your baby develop healthy sleep habits that benefit the whole family.
Understanding how baby sleep works and what you can do to support it makes a huge difference in those first months and beyond.
Understanding Baby Sleep Patterns
Baby sleep is fundamentally different from adult sleep. According to Children's Hospital of Philadelphia, newborns spend about half their sleep time in REM (light sleep), while adults spend much less time in this stage. This means babies wake more easily and more frequently.
The National Sleep Foundation recommends that infants up to 3 months old get 14-17 hours of sleep over a 24-hour period. However, this sleep comes in short bursts rather than long stretches, especially in the early weeks.
Babies don't develop a circadian rhythm (internal clock that distinguishes day from night) until around 6-12 weeks of age. Before then, they're just as likely to be wide awake at 2 AM as at 2 PM.
Create a Safe Sleep Environment
Safety comes first when setting up your baby's sleep space. The American Academy of Pediatrics recommends that babies sleep on their backs on a firm, flat surface in a crib or bassinet that meets Consumer Product Safety Commission standards.
Safe Sleep Essentials:
- Always place baby on their back for sleep
- Use a firm mattress with a fitted sheet only
- Keep the crib empty - no blankets, pillows, toys, or bumpers
- Use wearable blankets or sleep sacks instead of loose blankets to keep baby warm
- Room-share (but not bed-share) for at least the first 6 months
Comfortable Sleepwear: Quality sleep clothing helps regulate your baby's temperature throughout the night. Premium brands like Lullaby Locks design sleepwear with breathable fabrics that keep babies comfortable without overheating, supporting better sleep.
Establish Day-Night Differences
Help your baby learn when it's time to sleep by creating clear distinctions between day and night.
During the Day:
- Keep lights bright and curtains open
- Play and interact during wake times
- Don't worry about household noise
- Keep daytime feeds social and engaging
At Night:
- Dim the lights in the evening
- Keep nighttime interactions calm and quiet
- Use minimal lighting for feeds and changes
- Speak in soft, soothing tones
These environmental cues help babies gradually develop their circadian rhythm and understand that nighttime is for sleeping.
Develop a Bedtime Routine
A consistent bedtime routine signals to your baby that sleep is coming. Even young babies benefit from predictable patterns.
Simple Bedtime Routine Ideas:
- Warm bath
- Gentle massage
- Fresh diaper and comfortable sleepwear
- Dim lights
- Feeding (but try to keep baby slightly awake)
- Quiet song or story
- Place baby in crib drowsy but awake
The key is consistency. Following the same sequence every night helps your baby recognize bedtime and start winding down naturally.
Watch for Sleep Cues
Learning your baby's tired signs helps you catch the sleep window before overtiredness sets in. Overtired babies often have more trouble falling and staying asleep.
Common Sleep Cues:
- Rubbing eyes
- Pulling ears
- Yawning
- Becoming fussy or cranky
- Losing interest in play
- Staring blankly or looking away
When you spot these signs, start your sleep routine. Acting quickly can make the difference between an easy bedtime and a difficult one.
Feed Strategically
Hunger is a primary reason babies wake at night, especially in the early months. Johns Hopkins Medicine notes that newborns must wake every few hours to eat because they have small stomachs.
Make sure your baby gets enough calories during the day. Full daytime feeding can reduce nighttime hunger. For older babies who no longer need night feeds, gradually reducing feeding-to-sleep associations helps develop independent sleep skills.
For specific strategies on reducing nighttime feeding, see our guide on how to make baby sleep at night without feeding.
Age-Appropriate Expectations
What works for a 6-month-old won't work for a 1-month-old. Sleep strategies should match your baby's developmental stage.
Newborns (0-3 months): Expect frequent wakings every 2-4 hours for feeding. Focus on safe sleep and establishing day-night differences rather than formal sleep training.
3-6 months: Many babies start sleeping longer stretches (4-6 hours). You can begin gentle sleep routines and encourage self-soothing.
6-12 months: Most infants can sleep 5-6 hours at a stretch by 6 months, with many sleeping through the night.
Formal sleep training methods can be introduced if desired.
Common Sleep Challenges and Solutions
Frequent Night Wakings: Normal in young babies. Ensure baby isn't hungry, uncomfortable, or in need of a diaper change. As babies mature, some wakings are habitual and can be gently reduced.
Short Naps: Daytime sleep affects nighttime sleep. Overtired babies sleep worse at night. Ensure appropriate daytime naps for your baby's age.
Early Morning Waking: Make sure the room stays dark. Consider if bedtime is too early or if your baby needs schedule adjustments.
Refusing to Sleep: Could indicate overtiredness, undertiredness, or discomfort. Review wake windows and watch for sleep cues.
What to Avoid
Don't Use Sleep Positioners: The AAP does not recommend sleep positioners, inclined sleepers, or products that claim to reduce SIDS risk. Stick to a flat, firm sleep surface.
Don't Overdress: Overheating increases SIDS risk. Dress baby in one layer more than you're wearing and keep the room at a comfortable temperature.
Don't Create Strong Sleep Associations: If baby always falls asleep while feeding or being rocked, they'll need this to fall back asleep during night wakings.
Building Healthy Sleep Habits
Start early with good sleep foundations, even if you're not ready for formal sleep training:
- Put baby down drowsy but awake when possible
- Allow a few minutes for baby to settle before intervening
- Be consistent with bedtime routines
- Create positive sleep associations (white noise, sleep sacks, dark room)
- Stay patient - sleep patterns constantly evolve in the first year
When to Seek Help
Consult your pediatrician if your baby:
- Snores loudly or has pauses in breathing
- Seems excessively sleepy during the day despite normal nighttime sleep
- Has extreme difficulty falling or staying asleep beyond typical newborn patterns
- Shows signs of reflux or other medical issues affecting sleep
The Bottom Line
Helping your baby sleep at night is a gradual process. There's no magic solution that works overnight. Focus on safe sleep practices, establish consistent routines, and adjust your expectations based on your baby's age and developmental stage.
Every baby is different. What works for one might not work for another. Pay attention to your baby's cues, stay consistent with what works, and remember that sleep patterns will continue to change and improve throughout the first year.