When expecting a new baby, you get prepared
for many things, from birthing classes to nursing classes, but very few parents
get prepared for what to expect when it comes to sleep and their new baby.
So, to help you, we’ve compiled 10 proven methods to help
soothe your baby to sleep:
1. Make Them Comfortable:
One of the easiest and most effective ways to
help your baby sleep better is to make sure they’re as comfortable as possible.
- Fresh
diaper:
Before every sleep
- Appropriate Layers:
Your baby should be dressed warmly but cool enough that they don't overheat. Tip:
Flushed cheeks, sweat, damp hairline, and heat rash are signs your baby’s
overheating.
- Room
Temperature:
Babies, like adults, sleep best in a room
that's between 68-72° F.
- Dark
Room:
Darkness encourages bettersleep by
triggering the production of the natural sleep hormone melatonin. Be sure to
turn off the lights and, if possible, use blackout curtains to make sure your
baby's room is as dark as possible.
2. Swaddle Time (up to around 2-months of age):
Swaddling can calm your baby for a few
reasons.
- It’s
Warm:
Swaddling comfortably in a lightweight
blanket helps keep your baby warm.
- Swaddling
Limits Movement:
Newborns don’t have full control of their
arms and legs just yet and can wake themselves by flailing their arms or legs
while sleeping. Swaddling keeps their limbs safely in place to reduce this
possibility.
- It’s
Secure:
Being wrapped up makes your baby feel
comfortable and safe - an ideal mindset for sleeping well.
We have a post dedicated to how to
comfortably swaddle your baby, but as a quick reference:
- Use
a lightweight cotton blanket for swaddling. This will help prevent overheating.
- Leave
enough room for your baby’s hips to wiggle a bit. Swaddling too tight can lead
to overheating and hip problems.
When to Stop Swaddling: According
to the American Academy of Pediatrics, you should stop swaddling when your baby
can roll over on their own. This typically happens around 2 months or soon
after.
Tip: If
you’re no longer swaddling your baby, you can transition them to pajamas or a
sleep sack. A good rule of thumb for dressing your baby post-swaddle is to
dress them in one more layer than you would sleep in.
3. Cuddles, Cuddles, and More Cuddles
You probably already shower your baby in love
and affection and adoration during the day, but sometimes work, errands, or
other obligations can distract us. That said, be sure to take as much time as
you can outside of feedings or bath time to make sure your baby knows you're
there and love them. This is proven to help babies feel calmer and more secure.
4. Put Your Baby Down Drowsy But Awake
You can help your baby sleep better by
putting them in their crib
or sleep space when they
are drowsy, rather than already sleeping. This is for a few reasons:
- It
gives them the space they need to learn to fall asleep independently.
- It
helps them get comfortable in their sleep space and know that this is where
they sleep.
- It
prevents them from waking up and being confused about how they got there.
Signs your baby’s tired can include the following sleepy
cues:
- Yawning
- Rubbing
their eyes
- Fussiness
- Eyes
glazing over
- Being
Spaced Out
5. Get On Track With Healthy Sleep Habits from Day
One:
Download the Smart Sleep Coach by Pampers app and get step by step guidance on sleep environment,
sleep habits and sleep schedules so you can stay one step ahead of your baby’s
sleep as they develop and their sleep needs change.
6. Call in the Pacifier:
Not all babies enjoy pacifiers, but if your
baby does use a pacifier, you can use it to help settle them before bed.
Bonus tip:
Though your baby’s crib should be empty of pillows or stuffed animals, you can
put in some extra pacifiers to increase the odds they’ll find one on their own
if they need one night.
7. Follow a Sleep Schedule:
While your baby’s sleep may be disorganized
in the first weeks and months, by around 16-weeks patterns will start to
emerge. Sleep schedules help your baby anticipate when it’s time to sleep and
ensure they – and you – are getting enough sleep. For help setting a
developmentally appropriate schedule download the
Smart
Sleep Coach by Pampers app
; it will build a
personalized sleep schedule for you and updates automatically as you track
sleeps throughout the day!
8. Establish a Bedtime Routine
Soothing bedtime
routines
are well known to help your cue your baby
it’s time for sleep. Common soothing activities might include:
- A
bath
- A
baby massage
- Getting
into PJs or sleep wear
- Fresh
Diaper
- Brushing
teeth (for older babies)
- Swaying,
singing, or rocking
- Dimming
the lights
- Reading
a story
- Singing
a soft lullaby
- Playing
soft music or white noise.
What you choose for your bedtime routine is up to you,
what’s important is you are:
Consistent: Routines
work because they’re - well, routine. This means your bedtime routines should
keep the same pace and happen at roughly the same time every night, with some
adjustments to changing sleep schedules.
Calm:
Routines should be calm and relaxing. That means avoid screens or anything
overstimulating for at least a couple of hours before bed.
In Their Sleep Space: At
least the last 10 minutes of your routine should be in your baby's room or
wherever they sleep. This will teach your baby that that is a tranquil, safe
space where they can and should sleep.
9. Keep Night Visits Short and Quiet
It's common for babies to wake in the night.
If your baby wakes in the night and cries out and it’s not time for a feeding,
first try to see if they self-soothe and go back to sleep on their own.
If your baby continues to fuss, and you need
to enter the room, keep the lights off or low,
use
a soft voice
and move slowly. You want to take care of them without
exciting or waking them.
10. Hang in There!
Sleep
and babies is a learning curve. It’s perfectly normal to feel out of your
depth, so if you’re looking for extra reassurance we do recommend downloading
the Smart
Sleep Coach by Pampers app - it
is packed with expertise to turn you into a sleep pro and tools to get your
baby’s sleep on track, so you can become a dream team!