How to Help Your Baby Sleep Better
Creating a Consistent Sleep Pattern
Newborns and young infants sleep a lot, but their rest often comes in short stretches. Many babies sleep for 12 hours or more each day, yet naps and nighttime sleep may not follow a set schedule at first. Premature infants might rest even longer. Babies usually wake up to eat every one to two hours and then sleep again.
As weeks pass, babies gradually stay awake for longer periods and start sleeping for longer stretches. Their growing brains and nervous systems, along with feeding less often at night, help with this shift. By three to four months old, many babies settle into a more predictable pattern—often napping three times a day and sleeping for longer blocks at night.
Caregivers often find these early stages exhausting. Lack of sleep can make it hard to focus or handle daily tasks. Setting aside nonessential duties can help both the caregiver and baby rest more. Adapting to the baby’s natural rhythm and napping when they nap, if possible, is a helpful strategy.
| Age Range | Typical Total Sleep Needed (24 hours) | Longest Nighttime Stretch |
|---|---|---|
| 0-2 months | 12-18 hours | 1-3 hours |
| 3-4 months | 12-16 hours | 5+ hours |
| 6-12 months | 12-15 hours | Up to 10 hours |
Each baby has their own sleep habits, but over time, most start sleeping longer at night and take fewer naps during the day.
Having Your Baby Rest Near You
Health experts encourage parents and caregivers to have babies sleep in the same room, but not in the same bed. Place babies in a crib, bassinet, or another firm, flat sleeping space made for infants. Sharing a bed with an adult can be risky, as it increases the chance of suffocation or other injuries.
Letting a baby sleep in their own space within the caregiver’s room, ideally for the first six to twelve months, is safer. Keeping the crib or bassinet close by can help lower the risk of sudden infant death syndrome (SIDS). Avoiding smoke exposure, using a firm and flat mattress, and keeping bedding minimal and safe can also reduce this risk.
Safe Sleep Checklist
- Always place baby on their back to sleep.
- Use a crib or bassinet with a firm mattress.
- Avoid loose blankets, pillows, and toys in the sleep area.
- Do not allow smoking or vaping around the baby.
- Keep the baby’s sleep area near, but not in, the adult’s bed.
A safe and nearby sleep environment helps caregivers respond quickly to nighttime needs and keeps the baby safe.
Building Better Sleep Routines
Helping a baby sleep through the night takes patience and gentle guidance. Starting good habits early can support better sleep as babies grow. Some practical approaches include:
Create a calming routine. A regular series of quiet, soothing activities can signal to the baby that it’s time to sleep. Reading a short story, singing a lullaby, dimming the lights, or gentle rocking are simple options. Keep the environment calm and avoid play or loud voices before bedtime.
Involve all caregivers. If more than one person cares for the baby at night, everyone should use the same soothing routine so the baby knows what to expect.
Let baby fall asleep in the crib. When the baby seems sleepy—rubbing eyes, fussing, or yawning—gently place them in their sleeping area while drowsy but still awake. This helps the child connect their sleep space with falling asleep, which can reduce night waking later on.
Give baby time to settle. Sometimes babies will fuss briefly before drifting off. Waiting a minute or two before going to them allows some babies to learn to self-soothe. If they remain upset, a gentle touch or soft word can be reassuring.
Swaddling can help some babies relax and sleep better, especially in the early months. Wrap the baby in a light blanket or sleep sack with their arms by their sides, but leave room for leg movement. Stop swaddling once the baby can roll over, usually around four months old.
Pacifiers can also help babies calm down before sleep and might lower the risk of SIDS. For families who choose to breastfeed, waiting until breastfeeding is well established before using a pacifier may be helpful.
Sample Bedtime Routine
- Dim the lights and lower noise.
- Change to comfortable night clothes.
- Offer a final feeding.
- Gently clean or wipe baby’s face.
- Read a short board book.
- Swaddle (if appropriate) and offer a pacifier.
- Lay baby down drowsy but awake.
Repeating these steps at the same time each night helps babies recognize bedtime cues, which can lead to better sleep as they grow.
Taking a Balanced Approach
Babies and caregivers both learn to sleep for longer stretches over time. Each baby develops at their own pace, influenced by hunger, growth spurts, changes in routine, and even separation anxiety. Some babies have sleep regressions at certain ages, like around four months, when new milestones or teething disrupt sleep.
Some nights will go better than others, and setbacks are normal. Not every baby will sleep through the night in the first months. Building a calm sleep environment and keeping routines steady can help, even if progress is slow. Caregivers can watch for their baby’s signals and responses.
Understanding what each cry or action means can help families find what works best. If there are worries about the baby’s sleep, growth, or well-being, reach out to a healthcare provider. Taking care of your own rest and asking for help when needed can make this stage easier for everyone.
