Baby Sleep Aids - 10 tips to help your baby sleep

1. Establish a regular sleep schedule

Establishing regular times for naps and bedtime can do wonders for regulating your baby’s circadian rhythm, which is their internal sleep clock. This rhythm usually starts to develop around 8-12 weeks of age. By setting consistent sleep times, your baby’s body begins to naturally release melatonin as bedtime approaches, making it easier for them to fall asleep.

It’s also important to avoid overtiredness. Pay close attention to your baby’s sleep cues as their wake window closes or when it’s time for a nap according to your schedule. When babies become overtired, falling asleep can become much more difficult.

With Napper, you can effortlessly calculate your baby’s ideal sleep times and create a visual sleep schedule that’s easy to stick to.

2. Create a bedtime routine

A calming bedtime routine can work wonders in helping your baby wind down and feel ready for sleep. In fact, a 2017 study found that establishing a consistent bedtime routine can make putting your baby to bed easier, reduce nighttime awakenings, and even improve their mood during the day.

Try to start your bedtime routine around the same time each evening and follow the same steps in the same order. This might include a warm bath, putting on pajamas, and reading a story or singing a lullaby. Sticking to a predictable routine signals to your baby that it’s time to sleep.

Looking for more ideas on what to include in your bedtime routine? You can find additional suggestions here.

3. Balance daytime and nighttime sleep

If your baby is over four months old and seems to sleep too much during the day, it can affect their nighttime sleep. They might not be tired enough when it's time for bed. To ensure your baby has a healthy balance between day and night sleep, it’s important to understand the sleep recommendations for their age.

With Napper, you can easily calculate the ideal number of hours your baby should sleep during the day and night. Plus, you’ll get a customized sleep schedule tailored specifically to your baby’s needs, helping you find the right balance.

4. Get daylight exposure during the day

Both light and darkness play a key role in shaping your baby’s circadian rhythm, starting from around 2 months of age. To help set this rhythm, try to ensure your baby gets plenty of daylight during the day. A simple routine, like taking a walk in the stroller at the same time each day, can be beneficial. Just remember, while it’s important to get outside, avoid exposing your baby to direct sunlight for too long, as their delicate skin can easily get sunburned.

5. Darken the room & reduce light exposure

Evening exposure to light can interfere with your baby’s melatonin production, making it harder for them to fall asleep. To support healthy sleep, darken the room where your baby sleeps and reduce indoor lighting during the last two hours before bedtime. If you need a nightlight, opt for a dim red, pink, or amber one, as these warm colors are less likely to disrupt your baby’s circadian rhythm during bedtime and nighttime awakenings.

6. Maintain a comfortable room temperature

A baby who is too warm or too cold may struggle to settle down for sleep. How comfortable your baby feels depends on both the room temperature and how many layers they’re wearing, as well as the material of their clothing. While a common recommendation for room temperature is around 20-21°C or 68-69.8°F, some babies may sleep better in a cooler room if dressed warmly enough.

To check if your baby is comfortable, feel their back between the shoulder blades after they’ve been lying down for a while. If they’re dressed too warmly, you might notice they feel hot and sweaty around their neck and chest.

Keeping your baby at a comfortable temperature during sleep not only helps them sleep better but has also been recognized as a protective measure against sudden infant death syndrome (SIDS).

7. Play white noise or shushing sounds

One of the most effective tools for helping your baby fall asleep is white noise. In one study, 80% of babies fell asleep within 5 minutes when white noise was played, compared to only 5% of babies who didn’t listen to it. This is likely because white noise mimics the sounds babies heard inside the womb, which can be incredibly soothing.

In Napper, you have access to over 25 different types of white noise and other sleep sounds, including brown noise (a deeper version of white noise), womb sounds with a heartbeat, and calming ocean waves. These options can help create a peaceful sleep environment for your baby.

8. Carry your baby

Carrying your baby in a sling or carrier is often very calming and soothing. Babies tend to feel safest when they’re close to a parent, and the gentle rocking motion as you walk or sway can be incredibly comforting.

For newborns up to around 4 months old, a stretchy wrap (a soft and stretchy type of baby wrap) or a carrier designed specifically for newborns is usually the most comfortable option. Some carriers for larger babies come with newborn inserts, but if you’re struggling to make it work, don’t give up on babywearing—consider switching to a stretchy wrap or a carrier made for newborns instead.

Transferring a sleeping baby from a carrier to their bed can be tricky, especially with newborns. If you’re aiming to put your baby down without waking them, you might find it easier to carry them in your arms before bedtime. Experiment with different methods to see what works best for you and your little one.

9. Rock your baby

Rocking your baby to sleep by walking around or gently bouncing on a Pilates ball is a tried-and-true method. It’s even more effective when combined with white noise and, if your baby uses one, a pacifier. Once your baby drifts off, wait a little longer—typically about 8-10 minutes—until they’re in a deep sleep before gently putting them down step by step. You can find more detailed tips on this process in the next point.

There are also various tech innovations available now, like self-rocking cradles and small motors that attach to a stroller’s handle, designed to rock your baby while they sleep. While many of these gadgets work well, most require supervision, so they’re best suited for naps when you’re awake and able to keep an eye on your little one.

10. Put your baby down in steps

If your baby falls asleep in your arms and it's time to lay them down without waking them, try these steps:

• Wait until your baby is in a deep sleep, usually after about 10-20 minutes.

• Ensure the sleeping surface is warm, not cold, to avoid startling them.

• As you begin to lower your baby, gently rock them and make a continuous "ssssssssh" sound.

• Start by lowering their feet to the surface first, followed by their bottom.

• Gently place their head down last.

• Keep your hand on your baby’s chest and continue "sssssshing" to provide comfort.

• If you’re stepping out of the room, continue shushing as you leave to help them stay settled.