How Can You Help Your Baby Sleep Better?

Helping your baby sleep better starts with understanding their natural rhythms and creating a calm, consistent sleep environment.

Did you know that newborns can sleep up to 17 hours a day, yet many parents still face sleepless nights? If you’re feeling exhausted and overwhelmed by your baby’s unpredictable sleep patterns, you’re not alone. In fact, infant sleep issues are one of the most common concerns among new parents.

The good news? There are gentle, research-backed techniques that can significantly improve your baby’s sleep habits—and yours too. From sleep training methods to optimal bedtime routines and baby-safe sleep aids, this guide will walk you through exactly what you need to know to encourage longer, more peaceful nights.

Best Products for Helping Your Baby Sleep Better

Choosing the right sleep aid can make a world of difference in helping your baby fall asleep faster and stay asleep longer. Here are three of the best sleep-enhancing products that parents swear by:

Hatch Rest+ 2nd Gen Baby Sound Machine

Combines white noise, a night light, and time-to-rise settings—perfect for building a consistent sleep routine that grows with your baby into toddlerhood.

Love to Dream Swaddle UP

Designed to allow natural arm movement while offering a snug, secure swaddle—ideal for calming newborn startle reflexes and promoting better, longer sleep sessions.

Nanit Pro Smart Baby Monitor

Tracks baby’s sleep patterns, breathing, and room conditions with real-time video, helping parents make data-driven adjustments to improve sleep quality and safety.

Understand Your Baby’s Sleep Cycles and Cues

To help your baby sleep better, the first step is understanding how infant sleep works. Babies don’t follow adult sleep patterns. Instead, their sleep cycles are shorter and more fragmented, which often leads to frequent night wakings.

Key Baby Sleep Facts

• Newborns typically sleep 14–17 hours in a 24-hour period.

• Sleep occurs in short bursts—2 to 4 hours at a time.

• It takes up to 3–6 months for a baby to establish a regular sleep-wake rhythm.

Recognizing your baby’s sleep cues is crucial for timely bedtime routines. These cues may include:

• Rubbing eyes or ears

• Yawning or fussiness

• Looking away or losing interest in play

• Decreased activity and quieting down

Why This Matters

Missing the “sleep window” can lead to overtiredness, which makes it harder for your baby to fall and stay asleep. When you respond to sleep cues promptly, you’re working with your baby’s natural rhythm instead of against it.

Create a Calming and Consistent Bedtime Routine

A consistent bedtime routine signals to your baby that sleep is coming. This helps regulate their internal clock and reduces stress or resistance around bedtime. The more predictable the routine, the more soothing it becomes.

Benefits of a Bedtime Routine

• Helps babies transition from active play to rest

• Reduces nighttime awakenings

• Strengthens the bond between parent and baby

• Encourages emotional regulation and security

Sample Bedtime Routine (30–45 minutes total)

• Dim the lights – Reduces stimulation and cues melatonin production.

• Give a warm bath – Calms the body and mind.

• Put on pajamas and fresh diaper – Signals the shift from day to night.

• Quiet cuddle time or baby massage – Provides comfort and relaxes muscles.

• Feed (if needed) – Satisfies hunger without overstimulating.

• Read a short book or sing a lullaby – Establishes verbal connection and helps with language development.

• Put baby to bed while drowsy but awake – Teaches self-soothing skills.

Optimize the Sleep Environment for Maximum Comfort

The environment where your baby sleeps plays a big role in how well they sleep. A well-designed sleep space helps signal that it’s time to rest and minimizes disruptions throughout the night.

Key Elements of a Sleep-Friendly Environment

• Darkness: Use blackout curtains to block light and support melatonin production.

• White Noise: Helps drown out household or street noise. A sound machine with a consistent hum works best.

• Cool Temperature: Ideal room temp is between 68–72°F (20–22°C). Overheating can disrupt sleep and increase SIDS risk.

• Safe Crib Setup: A firm mattress with a fitted sheet. No blankets, pillows, or stuffed animals in the crib.

• Low Stimulation: Keep toys, bright patterns, or flashing lights away from the sleep area.

Bonus Tips to Enhance Comfort

• Dress baby in breathable sleepwear appropriate to room temperature.

• Use a swaddle or sleep sack to provide gentle pressure and reduce the startle reflex.

• Keep diaper changes minimal and lights dim during nighttime wakings.

Safety Reminder

Always follow safe sleep guidelines recommended by pediatricians and the American Academy of Pediatrics (AAP). This includes placing babies on their backs to sleep and avoiding co-sleeping.

Introduce Gentle Sleep Training Techniques (When Ready)

If your baby is over four months old and not sleeping through the night, it might be time to consider sleep training. These methods teach babies how to fall asleep independently—without relying on rocking, nursing, or cuddling to drift off.

When Is Your Baby Ready?

• Baby is at least 4–6 months old.

• No ongoing medical issues or feeding concerns.

• You’ve established a consistent bedtime routine and sleep environment.

Popular Gentle Sleep Training Methods

• Ferber Method (Controlled Comforting)

  • Involves letting the baby cry for short, gradually increasing intervals before offering comfort.

  • Encourages self-soothing with parental reassurance.

• Chair Method

  • Parent sits beside the crib and gradually moves farther away over several nights.

  • Good for babies who respond to your presence but need help learning independence.

• Pick Up, Put Down

  • You comfort the baby by picking them up when they cry, then put them back in the crib once calm.

  • Helps develop trust and teaches falling asleep in the crib.

Tips for Success

• Be consistent with the method you choose.

• Expect some resistance in the first few nights—this is normal.

• Track progress in a sleep log to identify what’s working.

Support Yourself While Supporting Your Baby

Helping your baby sleep better can be emotionally and physically demanding. That’s why taking care of yourself is just as important as caring for your little one. A calm, well-supported parent is more equipped to help a baby develop healthy sleep habits.

Why Parental Well-being Matters

• Babies can sense your stress and anxiety, which may affect their sleep.

• Overtired parents are more likely to resort to inconsistent routines or give up on sleep training.

• You’re less likely to recognize sleep patterns or respond effectively when you’re exhausted.

How to Take Care of Yourself

• Nap when the baby naps. Even short rest periods can recharge your energy.

• Share responsibilities. Don’t hesitate to ask your partner, friend, or family member for help with night feeds or soothing.

• Join a support group. Connecting with other parents helps reduce feelings of isolation.

• Eat balanced meals and stay hydrated. Proper nutrition supports your energy and mood.

• Let go of perfection. Not every night will go smoothly—and that’s okay.

Conclusion

Helping your baby sleep better is a journey, not a one-size-fits-all formula. By understanding their sleep patterns, creating a consistent bedtime routine, optimizing the sleep environment, and exploring gentle sleep training, you can make a meaningful difference in their rest—and yours.

FAQs

How long should my baby sleep at night?

Newborns typically sleep 14–17 hours a day, though it’s broken into multiple shorter periods. By 6 months, many babies begin to sleep for 6–8 hours at a stretch. If your baby is younger than 6 months and still waking frequently, it’s completely normal. Establishing a consistent bedtime routine will encourage longer periods of sleep as they grow.

What is the best bedtime for my baby?

A consistent bedtime helps regulate your baby’s sleep patterns. Ideally, aim for a bedtime between 6–8 PM, as babies this age have a natural tendency to get sleepy early in the evening. Having a set time each night for bed helps your baby’s body clock align, making it easier for them to settle and stay asleep.

Should I let my baby cry it out?

The “cry it out” method can be effective, but it’s important to use it in a way that aligns with your parenting philosophy and your baby’s age. Gentle sleep training methods, like the Ferber method or the Chair method, allow you to gradually increase the time before comforting your baby. Always make sure your baby’s needs are met before using these methods to avoid unnecessary stress.

How can I prevent my baby from waking up too early?

If your baby is waking up too early, ensure their sleep environment is optimal. Consider dimming the lights to minimize external distractions and using a white noise machine to mask early morning sounds. Additionally, avoid picking your baby up immediately upon waking to see if they can settle back to sleep on their own.

How do I know if my baby is ready to sleep train?

Typically, babies are ready for sleep training between 4–6 months when they have developed a more regular sleep-wake cycle. If your baby can self-soothe, isn’t hungry, and doesn’t have a medical condition, they may be ready for gentle sleep training techniques to help them learn to fall asleep on their own.