Ensuring a baby gets the right amount of sleep is undoubtedly the most significant challenge parents face in the first 3 years of baby’s life. Trying to develop a schedule, bedtime routine, addressing night wakings or early morning wakings, short naps + sleep deprivation + the rest of life = SOLID OVERWHELM. The first few months can feel really challenging for parents, especially first-timers. I had parents ask me all the time “why is nobody talking about this???”. As a pediatric sleep coach, I have worked with numerous families to help them navigate the complexities of baby sleep and beyond that. How to set up a great sleep hygiene so you can avoid the stress & tears later on? In this blog, I want to share my baby sleep training tips to offer guidance & set clear path forward.
The Importance of Sleep for Healthy Development
Sleep impacts every aspect of children’s growth, from cognitive and physical development to emotional well-being: it is not just a period of rest. Adequate sleep helps strengthen the immune system, enhance memory, support learning, and improve behavior. Conversely, lack of sleep can lead to a range of problems, including irritability, hyperactivity, and developmental delays.
Understanding the holistic importance of sleep is the first step in developing proper sleep hygiene. When we look at sleep from a holistic perspective, we consider how it integrates with other aspects of a child’s life, including nutrition, physical activity, and emotional health. Ensuring your child gets the right amount of sleep can set the stage for a lifetime of healthy habits. Let’s explore my 7 baby sleep training tips!
BABY SLEEP TRAINING TIPS
#1: Creating a Sleep-Inducing Environment
The environment in which your child sleeps plays a significant role in how well they sleep. Here are some tips for creating a sleep-friendly space:
✨ Darkness: Ensure the room is dark enough & by that I mean 100% pitch black. Even the slightest amount of light suppresses melatonin production. Consider using blackout curtains to block out light, which can interfere with sleep.
✨ Quiet: Minimize noise in your child’s sleep environment. White noise machines are great in blocking out the outside noise and help babies to stay asleep.
✨ Safety: Make sure your baby’s crib meets safe sleep standards: nothing in the crib, flat, firm mattress, no blankets or pillows. If you have a toddler who sleeps in toddler bed: if there is none, put up the railing to prevent falling out, make sure to remove the clutter out of the way, ensure all furniture is properly mounted, put safety locks on the outlets, windows, remove/hang up the cords from blinds, install the gate at the stairway
✨Cool Temperature: A slightly cooler room temperature is conducive to sleep. Aim for a range between 68-72°F (19-22°C).
#2: Establish a Consistent Bedtime Routine
From the day you come home. Children thrive on routine and predictability. Establishing a consistent bedtime routine is one of the most effective strategies for successful baby sleep training. A predictable routine helps signal to your child that it is time to wind down and prepare for sleep. In turn, it invites structure which is key for rebellious toddlers:) Here’s a suggested bedtime routine:
🌙 Bath Time: It is not technically a part of bedtime routine but it is a good start to help your child unwind. A warm bath can be soothing and helps lower body temperature, signaling to the brain that it is time to sleep.
⭐ Dim the Lights: Lowering the lights can help stimulate the production of melatonin, the hormone responsible for sleep.
🌙 Quiet Activities: Engage in calming activities such as reading a book, singing lullabies, or gentle rocking.
⭐ Put your baby down in their sleep space drowsy but awake. (What does it mean? CLICK HERE💡)
🌙 Consistency: Try to stick to the same routine every night, even on weekends. This consistency helps regulate your child’s internal clock and promotes better sleep.
#3: Recognizing Sleep Cues
Understanding and recognizing your child’s sleep cues can make a significant difference in their sleep patterns. Sleep cues like rubbing eyes, yawning, are signs a baby uses to communicate they are ready for sleep. Therefore, responding to these cues promptly can help prevent over-tiredness, which can make it harder for your child to settle down and fall asleep. All about sleep cues: CLICK HERE 💡.
#4: The Role of Naps in Baby Sleep Training
Not only are naps are essential for young children, but they also need to be well-timed and appropriately spaced. This is where wake windows come in. Obviously, infants may need several naps throughout the day while toddlers typically need one or two – everything depends on their total sleep requirement. Hence, nap schedule should be created based on child’s age and total sleep requirement. Napping too late in the day can interfere with bedtime. Therefore, keep in mind your baby’s wake window when you plan the last nap. Just like bedtime, having a consistent nap routine helps your child know it is time to rest.
#5: Encourage Daytime Physical Activity
Natural light plays an important role in setting the rhythm of our internal clocks. According to the National Sleep Foundation, “sunlight helps regulate our sleeping patterns.” Physical activity during the day can promote better sleep at night. Encourage your child to play, run, and explore. However, avoid vigorous activities close to bedtime, as they can be too stimulating.
#6. Addressing Sleep Regressions
Sleep regressions are common and can be challenging for parents! They often occur around developmental milestones or changes in routine. During a regression, your child might wake more frequently or resist sleep. Patience and consistency with your established sleep routine are key. Regressions are typically temporary, and maintaining a stable routine will help your child return to better sleep patterns.
#7. Holistic Approach to Baby Sleep Training
What really is sleep training? It is a process of helping a baby learn to sleep well. It is that simple.
In my holistic approach to pediatric sleep training, I integrate a comprehensive understanding of child’s development, their temperament, nutrition, family dynamics to establish a well-grounded foundation for healthy sleep habits that will serve the baby far beyond infancy & toddlerhood. I prioritize gentle, intermediate & responsive methods that acknowledge the unique temperament of each child while considering parents’ values and goals.
#8. Seeking Professional Help from a Pediatric Sleep Coach
If you’ve tried various strategies and your child is still struggling with sleep, it might be time to seek professional help. This is why I am here!
With empathy & expertise, I pour my heart into helping exhausted parents teach their babies healthy sleep habits. I offer online & at-home sleep training solutions for babies and toddlers, using methods that allow parents to be appropriately responsive during the process. I infuse my plans with love & consideration while surrounding families with genuine support.
⭐ Explore my sleep support options here: CLICK HERE.
Baby Sleep Training Tips & Life
Parenthood is a journey filled with learning and adaptation. I hope my general baby sleep training tips will give you an idea on how to lay foundation for healthy sleep hygiene. Baby & toddler sleep training can be challenging, but the rewards of a well-rested child and peaceful nights are well worth the effort.
Think about it – thriving & happy baby, feeling rested, a date night, girls night out, and above all, balance & harmony. I think a few nights of fussing and discomfort are well worth it.
Remember, each child is unique, and what works for one may not work for another. Patience, persistence, and sometimes professional guidance can make all the difference in achieving restful nights for your child and you.
For personalized guidance & support: LEARN MORE. I am SO looking forward to meeting your family!
To the balance your family deserves,
