Sleep hygiene is trending for adults right now, but what about sleep health for babies? Sleep can be challenging for some babies, and it might be hard as the parent to figure out how to help your baby sleep. At almost any stage, there are three tips for parents to support your baby’s sleep health, according to an infant sleep consultant.
It’s okay to want your baby to sleep
“The internet is a great thing. Instagram is a great thing. But there is a lot of noise out there, especially in the parenting space. And a lot of shaming and a lot of false information. And parents don’t really know what to listen to.” Sleep is a huge topic for parents with babies or young kids. Certified sleep consultant Natalie Fay reassures that “it’s okay to want your baby to sleep.”
For each family, a “good night’s sleep” or a “good nap” may look different. These 3 tips can help any family improve their baby’s sleep at almost any age:
- Consistency is essential
- Find an accountability buddy
- Look holistically at your baby’s routines and daily needs
But first… When is the best time to begin independent sleep skills for my baby?
This is one of the most common questions Natalie receives from new parents. In general, there is no right or wrong when it comes to sleep habits – it’s specific to each baby and each family. However, it is important to consider your baby’s biological development.
- Before 4 months old, your newborn can benefit from sleep shaping, or setting your baby’s environment up for sleep. Some sleep shaping techniques are maintaining a comfortable room temperature for sleep, lots of cuddles, and having bright lights during daytime and dim lights during nighttime.
- Between 4 and 6 months old, your baby will become ready for independent sleep skills. This window of your baby’s development is a great time to begin sleep training. This big umbrella term, ‘sleep training’ can sound taboo or scary, but it includes many techniques and options that can be gradual and supportive while teaching your baby independence.
- From 6 months and beyond, your baby can still benefit from sleep training to foster their independent sleep skills. It may take them a little bit more time to change their habits and see improvement.
No matter how old your baby is, and no matter if you want to practice sleep training, they can still benefit from making these changes to support their sleep.
#1 Tip for Success: Consistency
Consistency does not have to be exact. It’s important to remember that your baby is not a robot. Instead of consistency turning into the pressure to be perfect, Natalie emphasizes a “flexible routine, not a rigid schedule.”
For your family, consistency might mean creating a bedtime routine that includes a feeding or snack, a bath, brushing teeth, and then reading a book. Or consistency might mean consoling your baby the same way and for the same length of time when they cry out.
Even when consistency is a routine and not a strict schedule, it can be hard to maintain when you’re sleep-deprived yourself. That’s where the next tip comes in to help.
#2: The sleep consultant’s tip that isn’t talked about enough
You have your sleep plan. You know to be consistent for your baby. Now, the biggest challenge may be keeping yourself accountable to stick to the new routine.
Natalie discusses how she acts as an accountability buddy. “Usually, I work with them for two weeks, and they have to report to me every morning.” She says her clients’ response is “since I had to report to you and tell you that I did it, made me do it.”
Find your accountability buddy! Yours may be a loved one who can call every morning to check in, a friend you can meet regularly at the park, or a professional sleep consultant.
#3: Holistic approach to sleep
While sleep is a huge part of your baby’s daily life, there are other important parts that are interconnected to sleep to consider, too.
When adjusting your baby’s sleep routine, consider:
- The timing of feedings
- Stimulation to get energy out
Feeding times go hand-in-hand with consistency. Create a feeding routine so that your baby knows what to expect after they eat. This may mean feeding, burping, and then going right to bed. Or it may mean feeding a half hour before bed, then having those thirty minutes to unwind with a bath, books, and a lullaby. A feeding routine to go along with your sleep plan will help your baby settle into the routine sooner.
It is important for your baby to be tired when it is time to sleep. Making sure they get their energy out is important. For babies and young kids, try:
- roll-over encouragement on a playmat
- evening park visit
- backyard obstacle course
- dance party with music
- mental stimulation by watching parents or siblings in activities
By considering your baby’s daily feeding and playtime routines, you can help support their sleep routine.
You’re on the path to success
You’re ready to improve your baby’s sleep. You know to be consistent in your feeding and sleep routines, and reach out to your accountability buddy. And you know to consider ways you can help your baby get their energy out before sleep time.
To find more support in your area:
- Talk to your pediatrician and ask for sleep consultant recommendations
- Search for certified sleep consultants in your area on the Institute of Pediatric Sleep
Finding a certified sleep consultant from official training programs like the Center for Pediatric Sleep Management ensures that you will receive safe guidance. Once you find a sleep consultant, set up a discovery call to see if they are the right fit for you and your baby.
Subject matter expert: Natalie Fay, CPSM Certified Sleep Consultant
Written by Elise Shearer, RN
