One of the biggest concerns a new parent has and often needs help with is getting an infant to sleep. Sleep is so important for a baby and if they have trouble getting to sleep it can end up causing the parent to worry. Helping an infant get to sleep will benefit both the parent and the baby. Irregular sleep is normal and to be expected, but there are times when sleep is hard to come by and establishing a sleep routine is near impossible.
Every baby is unique and has their own needs and habits. However, there are some things that can be done that could help establish a good sleep routine that will help the baby get rest as well as the parent. In this article, we will go over several tips that should help you and your baby settle into a normal sleep pattern.
1 – Create a sleep environment
Think about walking into a cozy bedroom with the lighting just right and the temperature perfect and how it makes you want to lie down and go to sleep. That’s how your baby needs to feel once they enter the bedroom. There should be an environment that just is impossible to resist and makes them want to close their eyes and snooze away all night.
The first step is to choose a sleep location that has these elements. It could be their own room, or it could be a part of your bedroom that is set up for the baby. Regardless of where the space is, aim for a room temperature that is comfortable and not too warm. Generally, a range of 68 to 72 degrees Fahrenheit (20 to 22 degrees Celsius) is recommended. To check if your baby is too hot or cold, feel the back of their neck rather than their hands or feet.
Then set up their bed. You can opt for a crib or bassinet. Make sure the mattress is firm and flat and doesn’t have any excess bedding. You don’t need to put blankets in there that can tangle. Instead, look into baby wraps for sleeping and infant sleepers so they stay warm without needing to be covered with a blanket. Toys should also be removed as they can also create a safety hazard.
2 – Establish a routine
Establishing a routine is a fundamental step in helping your newborn adapt to a more predictable sleep schedule. It all starts with a consistent bedtime routine early on that can signal to your baby that it’s time to wind down and prepare for sleep.
One very effective technique is a warm bath, followed by a gentle massage, a feeding, and then a lullaby or story. This can help your baby understand that it’s time for bed. Keep the atmosphere soothing, with dim lighting and soft voices, to reinforce the sense of bedtime.
A consistent bedtime is also very important. Picking a regular sleep time can help your baby’s internal clock. Try to put your baby to sleep at the same time every night. This consistency can make bedtime smoother for both of you. You don’t have to be religious about the time as being flexible is sometimes needed. Try to be consistent with times, but don’t get too frustrated if the time is off by a bit every so often.
3 – Try sleep training
When it comes to helping your newborn sleep better, sleep training is a topic that many parents consider. Unfortunately, there’s a lot of confusion about what that training should look like. For instance, a popular idea from years ago was the “cry it out” method that we now know is not effective and is actually harmful.
One common technique is the “Ferber Method,” which involves allowing your baby to cry for progressively longer intervals before comforting them. Another approach is the “No Tears Method,” which involves comforting your baby immediately when they cry, without picking them up, to help them learn to self-soothe without becoming distressed.
Patience is your ally in sleep training. It can be hard to listen to your baby cry or to persist with a method when you’re not seeing immediate results.
It’s always a good idea to talk to your pediatrician and let them know the methods you are thinking of pursuing. They can give you some helpful tips that will give you better results, or suggest a method they believe in.
4 – Soothing techniques
What could be better than being soothed to sleep by a loving and caring parent. Every baby loves soothing and very often these techniques can help a baby fall asleep quickly. However, since every baby is different, what is soothing to one may not be to yours. It’s important to try various methods before settling on their favorite.
Swaddling is a classic technique that involves wrapping your baby snugly in a blanket, which can mimic the comforting, secure feeling of the womb. For many babies, this can be incredibly calming.
White noise machines can be a wonderful tool to help your baby sleep. The consistent sound mimics the noise level in the womb and can drown out household or street noise that might wake your baby. These machines can produce sounds like rain, a heartbeat, or simple static, and can be found in many stores or as mobile apps.
Rocking or swaying your baby gently can also be an effective way to soothe them to sleep. This motion is familiar from their time in the womb and can be very comforting. You can simply rock them in your arms or sit in a rocking chair to help them calm down and settle into sleep.
Conclusion
One thing that went unmentioned but is as important as your baby’s sleep is to take care of yourself through this process. Parenting is a demanding job, and rest is essential for both you and your baby.
If you’ve been trying the tips above without success, try talking to your pediatrician and seeing if they can provide some resources that will help both you and your baby.
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