Sleep, interrupted: Helping your baby sleep through the night
Are you a new parent or caregiver dreaming of getting a good night’s sleep?
The sleep deprivation that often comes with baby waking through the night can be exhausting for new parents and caregivers. Getting through the day without a good night’s sleep can be a struggle, whether you’re at home looking after baby or at work.
You might also be wondering whether your baby is getting enough sleep, why they’re crying through the night, or if something is wrong—and what you can do to help.
Understanding more about how babies really sleep at night is just the start of helping everyone in the family get a better night’s sleep. Combined with flexible routines and settling techniques, this can help you support your baby to sleep well and thrive.
How babies really sleep through the night
As tiring as it can be for parents and caregivers, babies waking frequently through the night is completely normal. Research shows night waking may even be linked to babies’ very survival, helping protect them from Sudden Infant Death Syndrome (SIDS)1.
Sleeping for long stretches doesn’t come naturally for most babies, but as they get older, they start to sleep longer2. Getting enough sleep is important for babies to develop and grow. But every baby is unique, with some needing more sleep than others.
The best way to tell if your baby is getting enough sleep is if they’re alert and content when they’re awake. If they’re irritable, rubbing their eyes or showing other tired signs, it might mean they need more sleep.
How to help your baby (and you) get a good night’s sleep
A good night’s sleep for a baby can look very different to a good night’s sleep for an adult. Although night waking can be challenging for new parents and caregivers, it can be helpful to remember that it is only temporary, and with time your baby will learn to sleep for longer periods.
It can be a big relief to discover it doesn’t mean you’re doing anything wrong if your baby wakes during the night, whether they’re newborn, three months old or 12 months old. It also doesn’t mean there is anything wrong with your baby. However, if you believe there might be a medical issue, it’s important to check with a health professional.
While it might be a while before you get eight hours of uninterrupted sleep again, there are ways you can help your baby (and you) get a better night’s sleep.
- Create a bedtime routine
Routines are a parent’s best friend when it comes to helping baby get a good night’s sleep. Flexible routines that fit around your baby’s natural sleep patterns can help your baby feel safe and secure. They also provide cues that can make certain behaviors, including sleep, happen more easily.
During the day, it can be helpful to follow your baby’s lead when it comes to feeding, playing and sleeping. By trying to do these in a similar order throughout the day—flexibly and without too much pressure—you’ll be establishing a routine that can help your baby feel calm and content during the day, which can also help them at nighttime.
A quiet and relaxing bedtime routine might include giving your baby a bath or massage, reading a children’s book, feeding, singing a lullaby, playing gentle music, and turning the light off before putting them to bed. It’s okay to do these in a different order or create your own relaxing routine—whatever suits you and your baby best.
If your baby doesn’t fall asleep on their own, don’t worry. Every baby is different and things can change as baby gets older, but speak to a health professional if you’re concerned. - Respond to your baby
With so much conflicting advice around, it can be difficult to know what to do when it comes to feeding and settling your baby at nighttime.
It can be helpful to remember that crying is how babies communicate. They’re not doing it on purpose—they just need your help doing something they can’t do themselves yet, whether that’s feeding, settling or going back to sleep.
By responding to your baby quickly and helping them settle, you’ll be helping them feel safe in the world and loved. With time, you’ll start to tune into your baby’s signals and the sound of their cry. Maybe they need a nappy or diaper change, maybe they need to be burped, maybe they’re too hot or too cold, or perhaps they’re just lonely or scared.
It’s common for babies aged six to 12 months to still wake very frequently—and not because you’re doing anything wrong. Responding to your baby helps them fall back asleep and with time, can help you both sleep longer. - Taking care of yourself and sleeping when you can
New parenthood is a time of huge transformation. It changes you physically, mentally and emotionally. Being kind to yourself, letting go of expectations, simplifying life as much as possible, finding joy in everyday moments, and prioritizing what is truly important can help ease the challenges.
What might this look like in your life? Perhaps it’s letting the house be less tidy, making easy meals, taking a long shower or sleeping when your baby sleeps during the day and night whenever you can. Learning to ask for help from family, friends and neighbors, who are often happy to lend a hand, can also make a big difference.
If you’re struggling with sleep and it’s impacting you, reach out to a health professional for support and advice. You’re not alone and help is always available.
You can also find support in your country through Postpartum Support International.
Build a positive foundation for your baby and for you, right from the start
Triple P Online for Baby is a program that can help you:
- create the best environment for your baby’s development
- learn more about your baby’s unique cues and crying
- understand sleep patterns and settling techniques
- take care of your own emotional and mental health
- improve your relationship with your partner and/or other family members
- feel more confident
- enjoy life as a new parent or caregiver a lot more!
Triple P—Backed by research, proven by parents.
References
- Ramirez, J. M., Ramirez, S. C., & Anderson, T.M. (2018). Sudden infant death syndrome, sleep, and the physiology and pathophysiology of the respiratory network. In J.R. Duncan & R.W. Byard (Eds.), SIDS sudden infant and early childhood death: The past, the present and the future (pp615-640). University of Adelaide Press. https://www.ncbi.nlm.nih.gov/books/NBK513387
- De Beritto, T. V. (2020). Newborn sleep: Patterns, interventions, and outcomes. Pediatric Annals, 49 (2). http://www.doi.org/10.3928/19382359-20200122-01
