Making a solid sleep routine early on can make a big difference. Here I will talk about useful sleep tips that will help you and your baby sleep better. These tips, like figuring out how much sleep your baby needs and making a bedtime routine, are meant to help you have restful nights and bright mornings.
How Much Sleep Does A Baby Need
Babies go through multiple stages of sleep development, thus their sleep requirements alter as they grow. Understanding how much sleep babies need is important for supporting their well-being and growth. Here's a basic idea of how much sleep your little one needs in a 24-hour period:
Newborn: 16 to 18 hours.
3 to 6 months: 15 to 16 hours.
6 to 12 months: 13 to 14 hours, with longer stretches at night.
1 to 2 years: 12 to 14 hours, including naps.
2 to 3 years: 12 to 13 hours, with a daytime nap.
3 to 5 years: 12 to 13 hours, sometimes with a nap.
Keep in mind that there aren't any official suggestions for babies younger than 4 months old because studies haven't yet proven a direct link between sleep and certain health benefits at this age. Babies' sleep habits can change a lot from birth to about 4 months. Keep in mind that what works for one baby might not work for another. Pay attention to your baby's specific sleep needs.
Your baby will sleep a lot in their first year. They'll sleep between 11 and 17 hours a day, though they'll probably sleep in smaller chunks during the day and night, especially in the beginning. This total amount of sleep needed in 24 hours includes both sleep at night and naps.
These averages are just that—averages. Use them as a guide, but also pay attention to your baby's own sleep habits and signs. If you want to make sure your baby is getting enough sleep, you can always talk to your pediatrician.
How Can I Help My Baby Sleep Better At Night
Ensuring your baby gets quality sleep isn’t just important for their development — it’s key to your own well-being too. When a baby sleeps better, everyone’s happier and healthier! Here are some tips to help your baby develop healthy sleep habits and give you both the rest you deserve:
Set Up a Calming Bedtime Routine: Creating a 20- to 30-minute pre-sleep ritual can help your baby wind down and get ready for bed. Start with a cozy bath, a gentle lullaby, or some quiet story time. Feeding your baby earlier in the routine, rather than right before sleep, can help them learn to fall asleep independently, making it easier if they wake up during the night.
Keep Daytime Naps Consistent: It might seem logical to let your baby skip naps to get them extra tired at night, but overtiredness can actually make it harder for babies to fall and stay asleep. Include naps in their daily routine so they’re well-rested and more likely to sleep soundly at night.
Set Your Baby’s Biological Clock: Helping your baby establish a natural sleep-wake rhythm can improve nighttime sleep. Keep daytime spaces bright and full of natural light. At night, create a dim and calming atmosphere. Avoid stimulating activities or bright screens in the evening, so your baby learns that nighttime is for rest.
Check the Room Temperature: Babies sleep best in a comfortable room. Aim for a temperature between 68 and 72°F (20-22°C) and dress your baby in layers that are cozy without overheating.
Find the Right Sleep Training Approach: Babies learn to fall asleep in different ways, so don’t be afraid to try a few methods until you find what works best. Some may need a gradual approach, while others adapt to independent sleep routines faster. Mix and match strategies as needed, knowing it’s okay to adjust your approach as your baby grows.
Focus on Quality Daytime Bonding: Cuddling, playtime, and interaction during the day build a strong sense of security, helping your baby feel more relaxed when it’s time for bed. This is a great opportunity to involve family members too; letting them help during the day can give you more energy for nighttime routines.
Talk to Your Pediatrician if Needed: Babies with certain health conditions may need additional support to achieve restful sleep. It’s always a good idea to consult with your pediatrician, who can offer advice tailored to your baby’s specific needs.
With these steps, you’ll be helping your little one develop positive sleep habits that support their growth and bring you some well-deserved rest too!
Self-Care Tips for Parents
Nap When the Baby Naps: It’s tempting to use your baby's nap time to get things done, but prioritizing your own rest is equally important. Even a 15-30 minute nap can boost your energy and improve your mood. If you’re not able to fall asleep, simply resting with your eyes closed can help your body recharge. Remember, your well-being is vital to your ability to care for your little one.
Split Nighttime Duties: Sleepless nights can take a toll on your physical and mental health. If possible, share nighttime responsibilities with your partner or another trusted family member. Taking turns with feedings or diaper changes can help you both get some much-needed rest. If you're nursing, consider pumping and having someone else feed the baby during the night. A well-rested parent is more patient and attentive.
Take Breaks During the Day: Parenting is a full-time job, and it’s easy to get caught up in the constant care of your child. However, it’s crucial to take breaks throughout the day. Don’t hesitate to ask for help from a partner, friend, or family member. Whether it’s a quick walk outside, enjoying a quiet cup of tea, or just sitting down for a few minutes of deep breathing, these short moments of relaxation can make a big difference in reducing stress and recharging your energy.
Ask for Help When Needed: Don’t be afraid to reach out for support when you need it. Parenting can feel overwhelming at times, and it’s okay to lean on others for help, whether it’s for babysitting, household chores, or simply to listen. Building a support system can help you avoid burnout and ensure you stay mentally and physically healthy.
Stay Hydrated and Eat Nutritious Foods: Your body needs fuel to keep up with the demands of parenting. Drinking enough water and eating balanced meals can help prevent fatigue and support your energy levels throughout the day. If possible, prepare healthy snacks in advance or have nutritious foods readily available to grab on the go. Proper nutrition will help you feel more energetic and less sluggish.
Make Time for Yourself: While it may seem impossible, try to carve out moments for self-care, whether it’s reading a book, taking a bath, or engaging in a hobby you love. It’s essential to nurture your own interests and well-being, as this can make you a more balanced and happy parent.
By integrating these tips into your daily routine, you can better manage the challenges of sleepless nights and long days, helping you stay energized and emotionally connected with your baby while also taking care of yourself
Conclusion
Getting enough sleep is important for you and your baby, but getting a good night's sleep can be difficult, especially if you're a new parent. If you know your baby’s sleep needs, set up a comfortable bedtime routine, and put yourself first, you can create a better sleep environment for both of you. Remember that every child is different, so be prepared to change how you do things as needed. With patience, consistency, and some helpful strategies, both you and your baby can enjoy the restorative sleep you need to thrive.
Don't forget that taking care of yourself is just as important as taking care of your child. Make time to rest and relax, and don't hesitate to seek help from your pediatrician when needed. It's true that a happy parent makes a happy child.
