Families For Life | Cultivating Good Sleep Habits for Your Baby
Cultivating Good Sleep Habits in Your Infant
Cultivating good sleep habits in your infant begins with following a consistent time to sleep every night and having a bedtime routine. While this can be challenging in the early months, the effort you put in now will pay off as your baby grows.
How Much Sleep Does My Infant Need?
Newborns typically need 16 to 20 hours of sleep across 5 to 6 naps, and usually wake around every three hours at night for necessary feeds. As your baby grows into an infant (under 1 year old), total sleep needs reduce to around 12 to 15 hours across 2 to 4 naps. From 5 to 6 months of age, most healthy babies do not need overnight feeding and are able to sleep about 9 to 10 hours through the night, or only wake once.
Tackling Common Sleep Problems in Infants
Frequent night wakings are one of the most common problems that parents of infants face. Before trying to address the problem, it helps to first identify the possible underlying factors affecting your baby's sleep. These may include sleep associations (learned conditions that your baby relies on to fall asleep, and the most common cause of frequent night wakings in infants), inappropriate sleep scheduling, hunger, or underlying medical conditions or sleep disorders.
The good news is that you can help your infant sleep better by equipping him or her with consistent routines and the skills to sleep independently.
Strategies for Managing Frequent Night Wakings
1) Establish a consistent and age-appropriate sleep schedule
Ensure sufficient daytime naps for your infant but try to avoid naps too late in the day, preferably before 3.30 to 4pm, as these may affect night-time sleep. Set a relatively consistent bedtime and wake-up time to help regulate your baby's internal clock.
2) Establish a consistent and soothing bedtime routine
A good bedtime routine for infants includes 3 to 5 relaxing activities, such as a bath, a milk feed, and a bedtime story that start furthest away from the bedroom and gradually move towards it. The routine should comprise the same activities in the same order every night and should be kept to around 20 to 30 minutes. Activities should be calming and not over-stimulating, and screen time should be avoided. This is also a lovely opportunity to build connection with your infant — through a familiar lullaby, a gentle massage, or a special bedtime hug.
3) Provide a comfortable and conducive sleep environment
Provide a quiet and dark room for sleep. White noise can be helpful for some infants. Keep the room at a comfortable temperature — in our climate, air-conditioning at night is common, so ensure your baby is dressed appropriately for the cooler environment. A transitional object such as a soft toy or special blanket may bring comfort, though do note the safety guidelines below regarding items in the cot for infants under one year old.
4) Equip your infant with the skills for independent sleep
Put your baby to bed drowsy but still awake, rather than fully asleep. This helps him learn to fall asleep on his own. Some approaches you may find helpful are:
Stay-and-Support: Stay close to your baby as he gets used to falling asleep on his own, slowly stepping back your involvement as he grows more comfortable. Being nearby gives him the reassurance he needs while he builds his self-soothing skills.
Drowsy but Awake: Try putting your baby down for sleep when he is winding down but has not yet fully dozed off. Over time, this helps him become familiar with his own sleep cues and learn to drift off without needing your help.
Responsive Reassurance: When your baby stirs or fusses, you can offer gentle comfort such as a soothing word or a light touch before reaching in to pick him up. This gives him the chance to settle on his own while still knowing that you are there.
There is no single best method. Choose the approach that best suits your and your baby's temperament, and remember that consistency is crucial for success.
What is Sudden Infant Death Syndrome (SIDS)?
Infants less than a year old are at greatest risk of Sudden Infant Death Syndrome (SIDS) during sleep. The cause is not known, but certain risk factors have been identified, such as smoking or sleeping prone (lying on the stomach). Other risk factors include prematurity or low birth weight, as well as excessive bedding, clothing, or stuffed toys in the cot. Co-sleeping or bed-sharing with your baby also increases the risk of SIDS.
To reduce the risk of SIDS, babies should sleep in a separate cot, without pillows, loose blankets, soft toys, or cot bumpers, until one year old. Your baby should be put to sleep on his back, not front, on a firm, flat mattress.
When Should I Seek Help?
Consult a doctor if your infant shows any of the following:
Frequent snoring, especially with gasping or choking
Difficulty falling asleep or frequent night wakings despite trying the strategies above
Excessive sleepiness in the daytime
Sleep issues that are causing you significant distress or difficulty coping
Contributed by:
HealthXchange (adapted)