Getting Your Baby to Sleep
Strategies for a Bedtime Routine
As a new mother, you may find yourself wondering whether you will ever again get a good night of sleep. The eight straight hours of wonderful sleep you used to get have now dwindled to a few measly hours, if any at all. And when all those nights of poor, interrupted sleep pile on top of one another, you find you can hardly keep your eyes open throughout the day.
If that sounds like you, then you know how frustrating it can be when one of your friends tells you that their baby has been sleeping through the night since he or she was one month old. You probably ask yourself questions like, "Why won't my baby sleep like that? What could I be doing wrong? Will this ever end?!"
Try not to get frustrated. Sleeping through the night is almost every new mother’s dream and it can happen; believe me! Different approaches will work for different babies, and you might need to experiment a little. There are numerous strategies that you can try. The trick is to find which ones will work for you, and also to accept the fact that some will not. It's important to have realistic expectations, and to understand that some babies will naturally sleep through the night effortlessly while others will not. This is absolutely normal, but if your baby is one of the latter, here are some strategies that should be helpful to you in your quest for restful sleep.
First and foremost, create a bedtime routine. Children thrive on routine, and the earlier you begin establishing one, the easier it will be to maintain one. A bedtime routine can consist of whatever you want, as long as it remains consistent. As your child gets older, the time at which they go to bed will more than likely change. However, keep the routine consistent so they know when it is bedtime.
Many parents have bedtime routines that include a bath, story time, and a feeding. You could even add a soothing infant massage using grapeseed oil or lavender lotion! As soon as your child hears the bath water running, they will know it is time to wind down for bed. In addition, quieting your house down in the evening signals to your child that nighttime is approaching, along with bedtime. Keep the lights low and turn on some mellow music rather than the up-tempo tunes you listen to during the day. Use low, hushed tones, and stay away from loud games that include dancing or running around. This way your child will begin to wind down before you begin your bedtime routine. Listening to lullabies, classical music, or a sound machine at bedtime also helps children relax, whether you play it when you are rocking them, either nursing or bottle feeding, or when you put them into their crib. Sometimes listening to music can give them a sense of security and helps them to drift off to sleep.
Some parents prefer to have a final feeding right before bed, this helps to ensure that their little tummies are full for the night. Try not to overfeed, though, as this could cause some discomfort and may prevent them from sleeping through the night. Making sure they have been burped before placing them in their crib will also help to ensure a more comfortable night’s sleep.
So what happens if you have tried all of this and your baby still isn’t sleeping through the night? Don't give up! There are many further resources you can seek out for advice. For example, Elizabeth Pantley's book, The No-Cry Sleep Solution (McGraw-Hill 2002).
In addition, there are sleep experts you can turn to. Sleep consultants can create a personalized plan that pertains to your baby's specific needs. Because every child is different, you might need to look for more than one resource to assist you, since what works for one child may not work for another. Also, remember that there is no single approach that will work with all babies all of the time. Experimentation will be crucial to you in finding the right mix for your baby. The key is to remain patient, and you will achieve that magical night’s sleep!
Below are five steps that you can try tonight!
- Create a quiet and peaceful sleep environment for your baby. (It should be dark.)
- An early bedtime is best! Put your baby down for the night somewhere between 7 and 8 p.m.
- Set up a predictable bedtime routine, and follow it every night when you put your baby to bed. (Example: Bath - Pajamas - Feeding - Story - Crib.)
- Do not allow your baby to fall asleep during the bedtime routine.
- Put your baby to bed awake. (Babies who are nursed or rocked to sleep will need to be nursed or rocked every time they wake up during the night.)