Hacking Your Baby's Sleep Schedule: Tips for Restful Nights


Written by Renee   Published on 12/02/2023   Read Time 13 min

Sleeping Baby | My Organic Company

Imagine the world from the perspective of a newborn baby. Everything is new, exciting, and overwhelming. That's why establishing routines is crucial. A daily routine incorporating age-appropriate waking times, sleeping patterns, activities, and meals can give your little one a sense of security and well-being.


Consistent sleeping times and structured routines can also lead to better sleep quality for children. Creating a calming environment before bedtime is beneficial to prepare your baby for sleep. In this article, we will look closer at ways to establish a soothing sleep ritual that can help your baby unwind and prepare for a peaceful night's sleep.


What's a good baby schedule?

Creating a healthy bedtime routine begins with helping your infant understand day and night. Families can start simply by providing a bright environment with normal noise during the day and a dark and quiet environment during the night when sleeping is expected.


Evening activities should be carried out in low-irritant conditions, such as feeding in dim light, minimizing speech, and changing diapers only when necessary. These practices are conducive to developing a healthy day-and-night rhythm in the infant, leading to more extended periods of sleep at night.


Creating a Healthy Day-and-Night Rhythm | My Organic Company

When to Start a Baby Schedule

When planning a baby's schedule, we suggest waiting until you have established an early feeding routine. Trying to introduce a schedule before this may not be completely successful, as newborns are still adjusting to life outside the womb. Little ones may not have established a regular schedule, and day and night cycles still need to be regulated. 


Once your baby is roughly a month old, families can implement a structure that sets the cue for sleep. Here are some of our best tips to get you started. 


  • Use a Carrier. Wearing your baby during the day can provide numerous benefits, such as promoting bonding between the baby and caregiver, reducing crying and fussiness, and aiding in developing the baby's nervous system. Additionally, babywearing during the day can help infants differentiate between daytime and nighttime, essential for establishing their sleep-wake cycle. When babies are exposed to natural light during the day and darkness at night, it helps regulate their circadian rhythm, making it easier to fall asleep and stay asleep at night.

  • Corresponding Feeding Time. Feeding your baby every 1.5-2 hours during the day is recommended to ensure they get the necessary nutrients for their growth and development. After feeding, it is crucial to place them on their back to sleep for safety, as this reduces the risk of sudden infant death syndrome (SIDS). Following this routine can help ensure your baby's health and safety.

  • Feed in a quiet room. Maintaining a baby's focus during mealtime directly impacts their nutrition and overall health. When babies get distracted, they tend to refuse to eat, leading to them waking up later when they should be sleeping.

  • Sleep cues. To ensure that your baby gets the right amount of sleep, starting their nap before your baby becomes overtired or cranky is essential. This can be achieved by identifying wake windows - the period they can comfortably stay awake before needing rest. Keeping track of your little one's wake windows can help families get the restorative sleep they need for optimal growth and development.

  • Set the stage. As part of your baby's sleep routine, you can create a calming environment by dimming the lights and turning on white noise for naps and bedtime. This will help to soothe your baby's nervous system and prepare them for sleep. The soft glow of dimmed lights and the gentle hum of white noise can create a peaceful, relaxing atmosphere that encourages your baby to drift off to sleep.

  • Monitor naps. If you have a baby who takes long naps during the day, try balancing their sleep schedule by waking them up after two hours and encouraging them to play and eat. Prolonged periods of sleep during the day can cause babies to eat less and feel more hungry at night. So, ensuring they get enough food and activity during the day is essential to avoid nighttime hunger pangs.

  • Offer a dream feed. The last feeding of the day usually takes about 2-3 hours after laying your baby down for the night. This timing should coincide with when you want to go to bed. So, if you want to sleep at 10:15 p.m., you can wake your baby to feed them at about 10 o'clock. You'll gently rouse your baby to nurse or take a bottle, but only just enough so they stay sleepy. 

  • Wait before responding to every noise. As your newborn sleeps, you may notice that they make a variety of sounds, such as grunts, moans, and even cries. However, it's important to understand that these noises are a normal part of their sleep cycle. Rather than reacting to every sound, try to observe your little one's behavior and determine if they are truly in need of attention or simply moving through a natural sleep pattern.

Understand How a Baby Sleeps

Establishing a flexible schedule for infants that accommodates feeding and sleeping times can be advantageous for parents. Nevertheless, it is crucial to bear in mind that adaptability is key. For instance, if a planned nap is scheduled for 1 pm, but the infant is already exhausted by 12:30 pm, it is acceptable to amend the routine. In these situations, parents can provide nourishment and put their children down for an earlier nap. 


Similarly, parents should initially try to distract their child if the infant is hungry before the established feeding time. However, if the child persists in their cries and fussiness, it is recommended that parents respond with promptness and affection and return to the schedule later. Adhering to a structured and rigorous routine, even when the infant cries due to hunger, goes against our natural instincts. It forces us to monitor the clock constantly and can result in underfed infants. Therefore, it is vital to be flexible and responsive to the infant's needs while adhering to a general routine.


Establishing a Flexible Schedule | My Organic Company

Limit the Length of Naps During the Day

Babies need a lot of sleep, and their sleep patterns can be pretty erratic. Knowing how much sleep your baby needs and when they should be sleeping can be challenging as a parent. One common concern among parents is that if their baby sleeps a lot during the day, they may struggle to sleep at night. 


If a baby sleeps for an extended period during the day, a significant portion of their required sleep has already been fulfilled. As a result, the need for sleep at night may be less effective. Therefore, the baby may wake up very early in the morning or the middle of the night and find it difficult to fall back asleep. 


If your baby has trouble sleeping through the night, paying attention to the length of naps during the day is essential. If your baby sleeps for hours during the day, it's a good idea to gently wake them to ensure they don't sleep too long. This way, they will be more likely to sleep better at night. 


In addition, scheduling a midday nap can also be beneficial. At this time, the child is understandably less tired at bedtime and may be more likely to sleep through the night. From the fourth month onwards, at least two to three hours should be between the latest daytime nap and the evening bedtime. This way, the baby will have enough time to build up their need for sleep and be more likely to sleep through the night.


How Can I Get My Baby to Sleep Easier at Night?

Ensuring that small children get enough sleep in a comfortable and secure environment is crucial for their overall well-being and development. To achieve this, it is recommended that parents create a familiar sleeping environment for their newborns that feels safe and secure. One of the best solutions is to have the baby sleep in a bed in the primary bedroom for the first few months.


Swaddling is a unique technique that involves wrapping the baby tightly in a blanket. This technique provides newborns with a sense of safety and security that they experienced in the womb. Swaddling also helps to soothe newborns and promote better sleep by reducing anxiety and stress levels.


Moreover, swaddling helps to prevent the startle reflex or Moro reflex from waking up the baby. This reflex is common in newborns and can cause them to twitch violently during sleep, which could lead to frequent waking up or disrupted sleep. Swaddling helps to keep the baby's arms and legs snugly wrapped, preventing sudden movements that could trigger this reflex.


Swaddling is an excellent technique for promoting better sleep in newborns. It provides them comfort and security, reduces anxiety and stress levels, and prevents the startle reflex from waking them up. Parents are encouraged to learn this technique to help their little ones sleep better and longer.


Swaddling | My Organic Company

A Bedtime Routine To Complement Your Baby Schedule

As babies grow, they become more receptive to a structured bedtime routine, usually around 6 to 8 weeks. Establishing a consistent routine can help calm your little one and ease them into a peaceful night's sleep. 


A well-planned bedtime routine can involve various activities, such as a warm bath, a gentle massage, a soothing lullaby, or a bedtime story. Be sure to follow the same reassuring routine every night, as this consistency can help signal your baby that it's time for bed and help establish healthy sleep habits that will benefit you and your little one in the long run.


1. Dim the lights. Being exposed to bright light, especially in the hour before going to bed, can interfere with the natural process of falling asleep and make it more challenging to do so. This is because light affects the body's production of melatonin, a hormone that regulates our sleep-wake cycle. Therefore, it's recommended to avoid bright lights before bedtime to improve the quality of sleep.

2. Play soft white noise in the background. Unlike other sounds, such as bird sounds, waves, or lullabies, white noise is continuous, monotonous, and low pitch. It is composed of a blend of different frequencies, producing a consistent and uniform sound to help soothe and calm the mind.

Regarding white noise for babies, it is essential to note that the ideal sound mimics the loud, rumbly noises babies hear in the womb. This is because these sounds are familiar and comforting to babies and can help them sleep better and cry less. Studies have shown that white noise can reduce the time babies fall asleep and decrease the number of times they wake up during the night.

3. Offer a toasty bath. After a warm bath, a baby's body temperature decreases by a few degrees. This drop in temperature signals the body to release melatonin, a hormone that helps regulate sleep. As a result, bath time can be a helpful part of a baby's bedtime routine, helping them relax and prepare for a restful night's sleep.

4. Give a loving massage. Research has shown that baby massage can positively impact the quality of sleep for infants, especially those with difficulty sleeping. A gentle massage can help soothe the baby, reduce stress, and promote relaxation, making it easier for them to fall asleep and stay asleep longer.
Warm oil is recommended for maximum effectiveness when choosing the right massage oil. Oils like coconut, grapeseed, or safflower oil are great options as they are gentle on the baby's delicate skin. You can warm the oil by leaving it at room temperature and rubbing your hands together to generate heat, which helps distribute the oil evenly.

5. Swaddle your baby. Swaddling is a simple and effective technique that can help newborns sleep better. It provides them with comfort and security, reducing their anxiety and stress levels. It also prevents the startle reflex from waking them up. Parents are encouraged to learn this technique to help their little ones sleep more soundly and for longer periods.

6. Feed your baby. It's essential to feed your baby on a regular schedule. When your baby drinks milk, they receive the nutrients they need to grow and develop properly. Furthermore, babies have a natural tendency to sleep after feeding. This is because drinking milk triggers the release of hormones that make them feel tired and content. 

7. Play a soft lullaby. The findings of a study conducted by Harvard University in 2021 revealed that exposing infants to lullabies can significantly impact their emotional state, as they tend to become more relaxed when listening to them compared to other types of music. It is important to note that lullabies should not be considered a substitute for white noise but a practical addition to a calming bedtime routine. Incorporating lullabies in the bedtime routine can help establish a sense of security and comfort for infants, which could lead to better quality sleep and overall well-being.

Tips To Help Your Baby Sleep Through The Night

Ensuring that children get enough quality sleep is essential to their overall health and well-being. To achieve this, it is important to establish consistent sleep schedules and follow structured routines. This can significantly enhance children's sleep quality, helping them to feel rested and alert during the day.


Another critical aspect of promoting quality sleep for children is creating a sleep-friendly environment that promotes relaxation. This can be achieved by ensuring that the sleeping area is quiet and dark, which can help children to fall asleep faster and stay asleep longer. Additionally, it's essential to provide proper nutrition to ensure settled tummies and a peaceful evening without digestive worries, which can disrupt sleep.


When it comes to nutrition, choosing the right ingredients is critical. My Organic Company is an excellent choice as it provides only the highest quality ingredients without added sugars or soy. This helps ensure children receive the nutrients they need for a restful night's sleep. 

Disclaimer:


Please be aware that this information is based on general trends in babies, and it is not medical advice. Your doctor should be your first source of information and advice when considering any changes to your child’s formula and when choosing your child’s formula. Always consult your pediatrician before making any decisions about your child’s diet or if you notice any changes in your child.


Breastfeeding is the best nutrition for your baby because breast milk provides your child with all the essential nutrients they need for growth and development. Please consult your pediatrician if your child requires supplemental feeding.


Author Bio:

Renee is an infant nutrition consultant and a full-time writer. Due to her experience in seeking better nutrition for her premature daughter, she advocates for European baby formula. Renee is fully committed to contributing value to this critical area of child development as a mother of a large family, foster parent, and adoption supporter.


Renee enjoys camping outdoors, swimming, and hiking with her family when she is not working.

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