7 Proven Ways to Improve Your Baby’s Sleep Routine

Bringing home a newborn is one of the most joyful moments for a parent, but it can also be overwhelming, especially when it comes to helping your baby establish healthy sleep habits. In those early days, sleep is often unpredictable and exhausting for both mom and baby. However, with some tried-and-true strategies, you can create a more peaceful environment that encourages better sleep for your newborn. Here are seven essential tips that will help your little one sleep soundly and, hopefully, give you a bit more rest as well.

1. Understand Your Baby’s Sleep Cues

Newborns can be confusing when it comes to sleep. They spend much of their time in "light sleep," which can often look like they are still awake. You may notice your baby fussing, moving their arms, or making noises, even though their eyes remain closed. This light sleep phase is completely normal, and it’s important to avoid picking them up during this stage unless they’re truly awake and need something.

Babies typically wake up for one of three reasons: they are hungry, uncomfortable (wet diaper or temperature-related issues), or they’ve had enough sleep. To avoid unnecessary disruptions, wait until your baby shows signs of being fully awake before intervening.

2. Keep the Room Cool

Babies sleep best in a cool room. The ideal temperature for sleep is between 65-72°F (19-22°C). If you’re not sure of the room temperature, consider using a room thermometer to keep an eye on it. Overheating can disrupt sleep, so make sure your baby is dressed appropriately for the room’s temperature.

If you're using a sleeping bag or swaddle, check the tog rating on the product. This rating indicates how warm the swaddle or sleeping bag will keep your baby, and many products come with guidelines for what your baby should wear at different room temperatures. These simple adjustments can take a lot of the guesswork out of creating the perfect sleep environment.

3. Create a Dark Sleep Environment

While newborns haven’t yet developed a circadian rhythm, keeping their room dark can still help them sleep better. A dark room eliminates distractions like toys, lights, or movements outside the window that could overstimulate your baby between sleep cycles. When it’s time for naps or nighttime sleep, make sure the room is dark enough that you wouldn’t be able to read a book.

4. Keep the Noise Low and Consistent

It’s a common myth that babies need to learn to sleep in noisy environments. In reality, babies are sensitive to noise, and loud or inconsistent sounds can activate their startle reflex, waking them up. If you can, maintain a quiet sleep environment. If your home is noisy, a white noise machine can be a great solution.

Choose white noise that is consistent and calming, like the sound of rainfall or a waterfall. Avoid sounds that are intermittent or have changes in volume, like bird calls or waves crashing, as these can disturb your baby’s sleep.

5. Use Swaddling or a Sleeping Bag

Swaddling can help your baby feel secure, mimicking the snug environment of the womb. It also helps to reduce the startle reflex that can wake babies during light sleep. If you're not confident in your swaddling technique, consider using a sleeping bag with built-in swaddling features.

Products like the Halo SleepSack or Love to Dream swaddle help keep your baby’s arms down, reducing the chance of triggering the startle reflex when you place them in their cot. As your baby gets closer to rolling over, be sure to transition them to a sleeping bag without arm restraints for safety.

6. Keep Night Feedings Calm

When your baby wakes up for nighttime feedings, try to keep the environment as calm and non-stimulating as possible. Use a dim nightlight rather than turning on bright lights, and avoid making any unnecessary noise or engaging in stimulating activities. A quiet, calm atmosphere will help your baby go back to sleep more easily after feeding and changing.

While it can be tempting to watch TV or scroll through your phone during those middle-of-the-night feedings, the light and sound can stimulate your baby, making it harder for them to settle back into sleep. Keep your focus on keeping things calm and quiet, so the feeding process is more soothing than disruptive.

7. Prevent Overtiredness

Newborns have very short wake windows, usually between 45 minutes to two hours. Pay close attention to your baby’s cues, such as yawning, rubbing their eyes, or turning away from you. These signs mean they’re ready for sleep. Missing these cues can lead to an overtired baby, which often makes it harder for them to settle down.

If your baby has had a short nap, they may be ready for another sleep within 45 minutes, while a longer nap might extend their wake window to around 120 minutes. Always aim to get them back down to sleep before they become overtired, as an overtired baby is often fussier and more difficult to soothe.

Bonus Tip: The Use of Pacifiers

Pacifiers can be an effective way to soothe your newborn, especially if they find sucking to be calming. While some parents worry about pacifier dependency, it’s safe to use a pacifier for a newborn, as long as you follow guidelines such as waiting until breastfeeding is well-established (around six weeks). If you choose to use a pacifier, plan to phase it out around six months to prevent it from becoming a sleep crutch.

Final Thoughts

Creating a comfortable sleep environment for your newborn can help them sleep more soundly and give you a little extra rest. By following these tips—understanding your baby’s sleep cycles, maintaining the right room temperature, reducing distractions, and using swaddling or white noise—you’ll be well on your way to helping your baby develop better sleep habits. Be patient, as consistency is key, and every baby is different.

Legal Disclaimer

The information provided in this article is for informational purposes only and should not be considered as professional advice. Always consult with your pediatrician, healthcare provider, or a qualified expert before making decisions related to your baby's sleep or health. EarlyDaysMom.com is not responsible for the accuracy of the information provided and encourages readers to seek professional guidance for their specific needs.