How to establish a good baby sleep routine
Read time: 5 minutes
When it comes to introducing a sleep routine for your baby, it’s important to be realistic in your expectations. When they’re very young, they’ll simply sleep, wake and feed when their instincts tell them to. But after a few weeks, it’s possible to start introducing simple concepts like night and day, which can help when it comes to developing a routine later on.
How to get your baby to sleep through the night
Every baby’s sleeping pattern is different, but whatever schedule your newborn follows, we’ve tips to help them to develop good sleeping habits.
Learn the signs
Overtiredness can make it difficult for your baby to fall asleep, so it's important to know when they're ready for a nap. Eventually you'll know instinctively when they're tired, but until then, signs to look for include crying, rubbing their eyes, pulling on their ears, and faint dark circles under their eyes.
What are cluster feeds?
‘Cluster feeding’ is a term used to describe a particular pattern of feeding in which a baby feeds frequently – almost constantly – for a few hours in the afternoon or evening until bedtime.
“Babies love being breastfed to sleep and it can be the perfect opportunity for you to bond in your first few months together.”
What are ‘dream feeds’?
Dream feeds may help your baby to sleep longer and can gently introduce a pattern of sleep that’s easier for you. Three or four hours after your baby has gone to bed try semi-waking them for a quiet breastfeed. The idea is to fill your baby’s tummy without them being fully alert and awake; they should drift back to sleep easily after the feed.
Does infant formula help babies to sleep longer?
There is no evidence to suggest that infant formula makes babies sleep longer, and the benefits of breastfeeding far outweigh any potential advantages. On a practical level, getting up to prepare bottles will wake you up far more than the ease of breastfeeding in your bedroom.
Reinforcing the difference between day and night
For the first few months, you’re on your baby’s timetable so late nights and early starts may become more regular. But in the first weeks, you can start to gently teach them the difference between day and night. In the daytime keep curtains open and go outside for a walk, encourage them to be alert and active and play with them as much as you can.
When night falls, make your house a calmer, quieter place with low lighting and less activity. ‘Blackout’ blinds can help you to control the light even in the height of summer.
It won’t make a difference straight away, but it will help them to learn that night-time is the right time for sleep.
Babies should always be placed to sleep on their back with their feet at the bottom of the cot.
What is swaddling?
Swaddling is the term for wrapping your baby securely in a thin blanket, so they feel cocooned and safe. Some babies love the feeling of being swaddled and find it really soothing, while others actively dislike it. If you want to try swaddling, make sure you don’t over-restrict your baby’s hip and leg movements as this can cause hip problems. Also make sure your baby does not get too hot.
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Are dummies a good idea?
A night-time dummy can help soothe your baby if they enjoy the comfort of sucking without actually being hungry. Be warned though, dummies regularly fall out of babies’ mouths, so you may be woken up just as much as before by playing ‘hunt the dummy’ in the dark.
You may be tempted to take your baby for a drive or a walk around the block to lull them to sleep. It does work, but be warned, if you do this regularly your baby will come to expect it and it could become a hard habit to break.
Introducing a bedtime routine
At around eight weeks, you may want to start to develop a calm, soothing bedtime routine. A bath, quiet cuddle, story or lullaby at the same time every night can help your baby to understand that it's time to go to bed.
As they get older, you may want to start introducing a daytime routine with a regular pattern of naps to help them – and you – cope with long days. You may think that daytime naps will stop your baby from sleeping at night, but often the reverse is true – it will help them to sleep better. Doing things in the same way every day can help your baby make sense of their world and feel secure.
Typical baby sleep patterns
|Age||Total sleep time||Night time||What to look out for|
|0-3 months||15-18 hours of sleep a day||8-9 hours of sleep broken up by night feeds||Are they hungry or too hot or too cold?|
|4-12 months||12-16 hours of sleep a day||9-10 hours of sleep||They may be hungry or in pain from teething|
|12-24 months||11-14 hours of sleep a day||11 hours of sleep||They may need shorter daytime naps|
- In the early days, accept that you will probably not get nearly enough sleep. Rest when you can, sleep when the baby sleeps, and forget about the housework for now.
- Make sure your baby has a safe, comfortable sleeping environment.
- Try and get out of the house every day. Fresh air is good for both you and your baby, and the activity may help them sleep.
- If you’re feeling overwhelmed, make sure you talk to your health visitor as they will be able to give you practical advice and reassurance.
Also talk to a health visitor if you feel your baby is particularly unsettled at night. They can check if your baby is suffering from other issues such as colic.
Co-sleeping or a cot? Find out which is best for your baby.
Questions about feeding and nutrition?
Our midwives, nutritionists and feeding advisors are always on hand to talk about feeding your baby. So if you have a question, just get in touch.