Rest Easy: 6 Tips for Sleeping Babies Backed by Science Plus a Bonus Tip

Every baby is different, but here are 6 tips backed by science that might help you and your baby get some better sleep

We’ve heard ‘em all before. Rice Cereal. Baby Flipping. Boiled Cabbage. 

Do they work? Some say they do. Some say they don’t.

While the verdict’s still out on those legends of the tales from older wives, Here are ten scientifically-backed tips to help your newborn get the sleep they need (and their parents, too).

#1 – Consistency is Key

Establish a bedtime routine. Predictability before bedtime signals to your baby that it’s time to turn it down and get some rest. This might mean activities like a warm bath, reading a book, rocking, or gentle face strokes. You should also implement a consistent sleep schedule. Establish regular bedtimes and wake times for your baby. Consistency helps regulate your baby’s internal clock and promotes better sleep patterns.

Science says: 

  • Earlier bedtimes
  • Decreased sleep onset latency
  • Reduced nighttime awakenings
  • Increased sleep duration
  • Enhanced caregiver-reported sleep quality

Source: Sleep Medicine Reviews

#2 – Set the Mood 

Create a conducive sleep environment. Make your baby’s sleep space safe, comfortable, and conducive to sleep. That could be a dimly lit room, quiet or soothing sounds, and a comfy temp.

The Science says:

  • Drops in body temperature naturally occur in the initial stages of a sleep cycle
  • Loud noises can cause severe sleep fragmentation and disruption
  • When darkness falls, your brain produces a hormone, called melatonin, that induces feelings of sleepiness 

Source: Sleep Foundation

#3 – Snug and Swaddled 

Swaddle your baby. Swaddling mimics the snug feeling of the womb. It soothes newborns and helps them sleep better. Just be sure to practice safe swaddling.

The Science says:

  • Swaddled infants arouse less and sleep longer
  • Preterm infants have shown:
    • improved neuromuscular development
    • less physiologic distress, 
    • better motor organization
    • more self-regulatory ability 

Source: Pediatrics

#4 – Safety First

Follow all sleep safety guidelines. Place your baby on their back. Use a firm mattress and no loose bedding, pillows, toys, or any other suffocation risks. Following safe sleep measures reduces the risk of Sudden Infant Death Syndrome (SIDS).

The Science says:

  • Unsafe sleeping surfaces:
    • Increase the risk of sleep-related infant death from suffocation and strangulation
    • Can cause body positions that prevent their way of breathing
    • Crib bumpers and bedding are linked to serious injuries and deaths from SIDS

Source: Safe to Sleep

#5 – Overtired? Under-napped.

Encourage daytime naps. It might seem contradictory, but ensuring your baby gets enough sleep during the daytime helps them sleep better at night. Overtired babies often have more difficulty winding down and staying asleep.

The Science says:

  • Short-term sleep deprivation is associated with the development of
    • obstructive sleep apnea 
    • significant increases in arousal thresholds

Source: Pediatrics

#6 – Renounce the Screen 

Limit stimulation before bedtime. Minimize exposure to anything that might be very stimulating, screens included. Instead, opt for a calm, quiet activity you can add to your bedtime routine.

The Science says:

  • Television negatively impacts sleep duration and quality
  • Bathing, massaging, and quiet activities show significant improvements in
    • sleep onset latency
    • the frequency and duration of night awakenings
    • sleep consolidation

Source: Sleep Medicine Reviews

Bonus Tip – Be One with the Universe 

Be patient and responsive. Remember, newborn sleep patterns can be hard to predict and can be different for every baby. Respond to your baby’s needs with comfort and reassurance. Over time, you’ll learn what works best for your baby and your family’s sleep routine will improve.

The Science Says:

  • This one isn’t exactly backed by real scientific studies, but hey, it’s still great advice. Be good to yourself and stay positive. It’s tough being a parent!

We’ve been birthing babies all across this planet and all across history. There are plenty of methods to try and soothe your baby to sleep. If they work for you, great. But if they don’t, science has your back, so you can help your newborn develop healthy sleep habits and ensure they get the rest they need for their growth and development.