Master helping your baby sleep better - without sleep training!

Creating successful sleep habits and environments for your baby starts with knowing the basics and learning to read your baby’s cues.

Consistency is crucial, but strict schedules are not the answer. Rather, noting wake windows and knowing cues is the key.

Wake windows refer to the periods of time that a baby can comfortably be awake between naps, and they vary by age.

For newborns, the typical wake window is around 45 minutes to 1 hour. They need a lot of sleep!

Infants aged 3-6 months may thrive with 1.5 to 2 hours of awake time, and older babies can often handle 2 to 4 hours. Around 9-10 months, you may notice a pattern of 2-3-4, which is 2 hours of awake time after waking up for the day, then a nap, followed by 3 hours of awake time before next nap, then 4 hours of awake time before bedtime. Around 11-12 months, your little one may only need one long nap in the middle of the day.

An overtired baby will not get restful sleep. To keep track of wake windows, use simple techniques like a timer or notes app (or simply keeping track in your head) noting the start and end times of each session. It’s helpful to try to put them down at the max end of a wake window if they haven’t shown signs of needing to sleep before then, even if they’re not particularly seeming tired. Chances are, when you get them into their sleep space, they’ll know it’s time!

A calming routine can signal to your little one that it's time to wind down, incorporating activities like gentle rocking, soft music or sound machine.

A proper sleep environment for babies is crucial for their health and development. The room should be quiet, dark, and comfortably cool (between 68-7 degrees Fahrenheit.) You can use blackout curtains can help eliminate outside light, while white noise machines can mask any disruptive sounds. A firm, flat mattress covered with a fitted sheet provides a safe sleeping surface, free of pillows, blankets, and toys to reduce the risk of suffocation. Dress baby appropriately- avoid fleece outfits because it is harder for them to regulate temperature in fleece and can cause overheating. A simple cotton or bamboo sleeper and a swaddle or sleep sack is ideal assuming your room is an ideal temperature.

Additionally, keeping the crib or bassinet in the parents' room for the first several months can promote bonding and ease nighttime feedings, creating a nurturing atmosphere.

The American Academy of Pediatrics recommends keeping baby in your room for the first 6 months, but 12 months is even better. This greatly reduces the risk of SIDS (Sudden Infant Death Syndrome).

Choosing to bedshare or co-sleep safely is also an option. Some babies exhibit a need for more physical contact to sleep, and there are instances where even if you weren’t planning on bedsharing or co-sleeping, it may be the answer to all of your problems! Just be sure that you’re following Safe Sleep Seven strictly. The Safe Sleep Seven guidelines aim to create a secure environment that promotes close bonding while significantly reducing the risk of SIDS. Click Here to download the Safe Sleep Seven PDF and learn all about safely sleeping with your baby.

Bedsharing or co-sleeping doesn’t have to be forever, and the transition to them sleeping independently some day will go smoother than you think! Establishing that safe feeling around sleep and meeting the needs of your child, these are what will set them up for healthy sleep habits in the future.

A baby that feels safe and secure, knowing their needs will consistently be met, has a much easier time falling asleep. This emotional security allows babies to relax and drift off without the anxiety of feeling abandoned or unheard. Some babies need lots of cuddles and reassurance, while some are more happily independent. Focus on getting to know your baby’s personality and preferences and adjust routines and methods from there.

In contrast, the cry-it-out method can hinder healthy emotional regulation; when a baby cries for comfort, they aren’t needing to be “trained” to sleep independently—they're expressing a fundamental need for connection. Instead of fostering resilience, they often exhaust themselves emotionally, falling asleep only after reaching a peak of distress. Contrary to popular rhetoric, babies do not have the ability to “self sooth.” By responding to their cues and providing comfort, parents help nurture a secure environment where the baby can learn to trust that their feelings will be honored.

This isn’t to say that you can’t let your baby cry at all. If your little one is fussing a little, but not full-on crying, they may just have a little gas to work out or to get comfortable. Don’t worry about picking them up at every fuss, follow your instincts on if they need you or if they’re just readjusting.

Also, if you’re having a difficult time emotionally and baby has been crying for a while, it is okay to set baby in her safe sleep space for a couple minutes and get yourself calmed down; focus on deep breathing and centering yourself. Babies can feel our tension and stress, so you’ll be better able to sooth your little one if you’re in a calm place emotionally.

Make sure baby has a full tummy! Newborns up to 1 month typically consume about 2 to 3 ounces of breast milk or formula every 2 to 3 hours, totaling around 16 to 24 ounces a day. As they grow, by 2 to 3 months, this increases to about 4 to 6 ounces per feeding, reaching approximately 24 to 32 ounces daily. When introducing solid foods around 6 months, begin with small amounts—about 1 to 2 tablespoons of pureed fruits or vegetables at first, gradually increasing as your baby shows readiness and appetite. A full baby is often a happier one, and adequate nutrition through both milk and solids can promote better sleep patterns, helping your little one—and you—enjoy more restful nights.

Pay attention to your baby’s behaviors- they often tell you what they need! Babies communicate their needs through a variety of cues, and recognizing these signals is key for parents to provide comfort and care. When a baby is tired, they may rub their eyes, yawn, or become fussy and pull their ears. Hunger can express itself through rooting, smacking lips, or bringing hands to their mouth, while an overstimulated baby might arch their back, turn their head away, or cry. If baby has gas, you may notice extra fussiness, restlessness, difficulty eating and sleeping, bloating, a reddened face, clenched fists and possibly more spit up than usual. Observing behaviors closely allows parents to respond promptly, whether it's creating a calm environment to soothe a tired infant, providing a feeding when hunger strikes, using massage or bicycle legs for gas, or noticing when it’s time to reduce stimulation.

Maximize your little one’s awake periods! Engaging activities that stimulate development, such as tummy time, reading, or exploring sensory toys. Connection and interactive play are vital components in helping a baby sleep better. When caregivers engage in playful activities, they create a secure emotional bond, which fosters a sense of safety for the baby. This connection not only encourages the development of social and cognitive skills but also promotes relaxation, making it easier for the baby to transition into sleep. Engaging in activities like gentle peek-a-boo or soft tickling releases endorphins, reducing stress levels and increasing comfort. The joy and laughter shared during these interactions can lead to a more peaceful bedtime routine, as a well-bonded baby feels more at ease, allowing for deeper and more restful sleep.

About over-stimulation… Babies can become overstimulated by a variety of factors, including bright lights, loud noises, and too much physical interaction. Signs of overstimulation include fussiness, turning their head away, or clenching fists. It’s important to reduce stimulation when these signs appear, especially as bedtime approaches. Creating a calm, quiet environment—dim lighting, soft sounds, and gentle movements—helps signal to the baby that it's time to wind down. This reduction in stimulation encourages better sleep by allowing the baby to transition from an active state to a restful one, promoting deeper and more restorative sleep cycles.

Establishing sleep cues for your baby can significantly enhance their ability to fall asleep and stay asleep. By consistently wrapping them in a swaddle or sleep sack appropriate for their age, you provide a sense of security that mimics the womb experience. Incorporating a calming lotion massage before dressing for bed can further soothe their senses, signaling that it's time to wind down. Reading books or talking about the day in soft tone or singing lullabies creates a peaceful atmosphere that fosters relaxation and reinforces their understanding of bedtime. Together, these cues establish a comforting routine that helps your baby transition smoothly into a restful sleep.

Be mindful that many babies do go through temporary sleep regressions.

A sleep regression is a temporary phase during which a baby who previously slept well starts waking frequently at night or resisting naps. This disruption can be frustrating for both parents and infants, often leading to increased fussiness and difficulty in settling down for sleep. For more information on sleep regressions and how to navigate, check out my blog post here: Navigating Sleep Regressions

Having the basics like this in mind will be helpful as you follow your intuition while caring for your little one. Confident and calm caregivers nurture a secure environment for babies, helping them to feel safe and at ease. When caregivers approach parenting with assurance, they transmit that sense of stability to their little ones. A serene atmosphere fosters better sleep by promoting relaxation, allowing babies to drift off with comfort. These peaceful interactions not only enhance a baby's ability to sleep soundly but also build a strong foundation of trust and emotional well-being, setting the stage for healthy development. By embracing the power of calm confidence, caregivers can create a space where babies thrive. You’ve got this!

If you and your baby are struggling with sleep, and you’re looking for sleep consulting support, I’m here for you! Hop over to my contact page and let’s connect!