Getting your baby to sleep through the night can feel daunting, but establishing healthy sleep habits early on can make a difference.
Children are often reluctant to separate from their parents at the end of the day and may have fears about being alone in the dark. Meanwhile, sleep-deprived parents or caregivers long for a chance to rest.
“Good sleep is crucial for a baby’s growth and brain development. Establishing good sleep habits early on sets the foundation for a lifetime of healthy sleep patterns,” emphasises Professor Ana Checa-Ros, a paediatrician and sleep expert. Here are some practical tips to help your baby sleep longer and more soundly.
Create a calming bedtime routine: Babies thrive on routines. This can signal to your baby that it's time to wind down and prepare for sleep. Activities like a warm bath, gentle rocking or a lullaby can be soothing and help your baby transition from wakefulness to sleep. “A consistent bedtime routine helps regulate your baby’s internal clock and promotes better sleep,” says Prof Checa-Ros.
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Sleep-friendly environment: “Creating a sleep-friendly space is crucial for helping your baby sleep longer. Ensure the room is dark, quiet and cool by using blackout curtains to block out light and a white noise machine to mask household sounds that might wake your baby,” advises Prof Checa-Ros. Avoid loud noises, bright lights and stimulating activities before bedtime. Instead, focus on quiet, soothing activities to help your baby relax.
Mind the feeding schedule: Feeding your baby right before bedtime can help ensure they have a full tummy and are more likely to sleep longer. However, be mindful of overfeeding, it can cause discomfort and disrupt sleep. Establish a feeding routine aligning with your baby’s natural sleep patterns.
Encourage daytime naps: While it might seem counterintuitive, regular daytime naps can help your baby sleep better at night. Overly tired babies often have trouble settling down and staying asleep. Make sure your baby gets enough nap time during the day, but keep the last nap of the day early enough so it doesn’t interfere with bedtime.