What Do I Do If My Baby Is Having Trouble Falling Asleep?

What Do I Do If My Baby Has Trouble Falling Asleep?

Babies having trouble falling asleep can be incredibly stressful for parents. Unfortunately, this is also incredibly common. Establishing good sleep habits early on is crucial for a baby's development, so it’s important to understand how parents can help their babies fall asleep with ease.

Establish a Consistent Bedtime Routine

Research shows that a consistent bedtime routine is essential for promoting good sleep habits in infants. A 2015 study published in the journal Sleep Medicine found that implementing a nightly bedtime routine improved sleep onset and sleep continuity in infants. For an effective bedtime routine, read this post: “What Is a Good Bedtime Routine?”

Create a Sleep-Inducing Environment

A conducive sleep environment is key. Ensure the room is dark, quiet, and cool. According to the American Academy of Pediatrics (AAP), the ideal room temperature for a baby is between 65-70 degrees Fahrenheit. Using blackout curtains can help block light, and a white noise machine can drown out household noises. This environment helps babies fall asleep faster and stay asleep longer.

Sleep Cues & Nap Schedules

Babies often give signals when they are tired, such as yawning, rubbing their eyes, or becoming fussy. According to a study published in the journal Early Human Development, recognizing and responding to these sleep cues can prevent overtiredness, which makes it harder for babies to fall asleep. Attention to sleep cues is essential at nap time and bedtime to avoid overtiredness and the release of cortisol and adrenaline, which causes trouble falling asleep at night and staying asleep throughout the night.

Similarly, maintaining a consistent daytime nap schedule is also important. Consistent naps at the right times help babies avoid becoming overtired. Again, overtired babies have trouble falling asleep and staying asleep throughout the night. In fact, a 2016 study in the Journal of Clinical Sleep Medicine found that irregular sleep patterns and late naps can disrupt a baby's nighttime sleep.

Encourage Self-Soothing

Teaching your baby to self-soothe is one of the most beneficial skills they can learn. A study published in Pediatrics found that babies who were put to bed drowsy but awake were more likely to learn to fall asleep on their own. This skill is essential for helping them sleep through the night and return to sleep if they wake up. Although self-soothing is one of the most valuable parts of a healthy sleep foundation for babies, it can also be one of the most challenging parts to develop. Baby sleep programs can help to guide parents through this process.

Monitor Feeding

Ensuring your baby is well-fed before bedtime can promote better sleep. Proper nutrition helps regulate their body's internal clock, known as the circadian rhythm, which in turn influences their sleep patterns. Poor nutrition can lead to sleep disturbances. A study in the Journal of Clinical Sleep Medicine found that infants with irregular feeding schedules and inadequate nutrition were more likely to experience frequent night wakings and shorter sleep durations.

Be Patient and Consistent

Consistency is key. It might take some time for your baby to adjust to new routines. Stay patient and follow the bedtime routine and sleep strategies consistently. Over time, your baby will develop healthier sleep habits.

When to Seek Professional Help

If your baby continues to have trouble falling asleep despite your best efforts, it may be helpful to consult a pediatrician or a pediatric sleep specialist. They can help identify any underlying issues and provide tailored advice and support.