What can help my baby sleep through the night? Top 10 tips
Here’s your newborn baby, and you’re exhausted and full of concern. You may not know what to do when they cry. Hormonal changes leave you unfocused and caring for the baby demands a lot of physical energy. Fatigue is a constant companion. But there is always the chance to be happy parents. It’s wonderful if you have someone to help, but even if you don’t, you can still manage on your own.To keep yourself from becoming overly tired, and to ensure your toddler is comfortable and sleeping soundly, pay attention to these factors: nutrition, hygiene, and health. If your child is healthy, well-fed, and clean, they are more likely to sleep peacefully through the night.
Let’s discuss recommendations for children from birth to 6 years old, split into two periods: 0 to 1.5 years, and 1.5 to 6 years. This division is important; up to 1.5 years, your child’s sleep duration heavily depends on their feeding schedule. As they grow more independent, their sleep patterns change.
Top 10 tips to help your baby sleep faster:
- Satiety. For your baby to sleep soundly at night, they must be well-fed. No child—whether small or older—can sleep well when hungry.
From birth to 1.5 years. Feed your baby when they are hungry. Babies typically need to eat every 3-4 hours. Ideally, your baby should wake up at night to feed no more than once.
Important! Your room should be dimly lit at night, just enough to move without turning on the main light. Sometimes, streetlights through the window are enough; other times, a dim night-light is needed. If your baby is breastfed, quietly pick them up and nurse without switching on lights or speaking loudly. For formula-fed babies, prepare bottles, formula, and warm water in advance for quick feeding as soon as your baby stirs. After feeding, most babies settle back to sleep. Avoid bright lights or talking to your baby at night, as this can fully awaken them. It's hard for anyone to rest if the baby is fully awake.
From 1.5 to 6 years. Children over 1.5 years should have their last meal 1-2 hours before bedtime. This ensures they're full enough to sleep through the night. Light meals like milk porridge work best; they’re satisfying but not too heavy. Avoid overloading your child’s digestive system at night. - Thirst
From birth to 1.5 years. Whether your baby is breast- or formula-fed, remember: milk is food, not water. Every child needs regular water to function properly and avoid thirst at night. Children lose fluids through diapers, sweating, and breathing. Let your baby drink as much water as they want. For children over one, try offering water instead of a feeding at night to fill fluid loss; water is easily absorbed and relieves thirst without waking them fully.
From 1.5 to 6 years. If your child no longer wears diapers and sleeps in pajamas, offer them a little water if they’re thirsty before bed, but not too much. Avoid sweet drinks and juices at night, as they stimulate appetite. - Nighttime toilet trips. This advice follows from the last.
From birth to 1.5 years. Diapers are useful because children under 1.5 years can’t control urination. Diapers help keep your baby comfortable and the bed dry. Let your baby have as much fluid as they need—they’re protected from wetting the bed at this age.
From 1.5 to 6 years. If potty training is established, children may wake up needing the toilet or after a nighttime accident. To avoid this, don’t give drinks right before bed; quench thirst at least an hour before sleep so the body has time to filter out excess fluid. Always ask your child to use the toilet before bedtime. - Comfortable bed. For restful sleep, your child must be comfortable. The bed should be roomy enough to allow them to turn freely. Guardrails prevent falls during sleep, and soft sides help avoid bumps. Choose a mattress made from safe materials, such as coconut fiber or wool felt. Medium firmness is best for optimal spinal development. Children under 1.5 years usually don’t need a pillow, unless recommended by a pediatrician to correct cervical curvature.
- Clean bedding and natural-material pajamas. Cotton is ideal for sheets and pajamas. Use special detergents with minimal perfume for washing children’s clothing and bedding, as their skin is in contact for up to 8-10 hours a night. Hypoallergenic care applies to all kids’ clothes.
Advice:
Many small factors affect your baby’s sleep, and you can help them sleep better all night. Try our unique Parenting Mentor Test to identify possible reasons for poor sleep. The tailored recommendations will help your baby get the rest they need. - Room temperature. Keep the nursery between 18 and 22°C (64–72°F). If it’s too hot, children may sweat and become thirsty, waking up in the night. If too cold, your child may be unable to settle. If your nursery is cool, dress your child in warm pajamas, especially if they kick off their blankets at night.
- Humidity in the nursery. The humidity should stay between 50% and 70%. Dry air can irritate airways; your child’s mucous membranes need moisture, or nighttime coughing may occur. This is true for adults as well—if you wake with a sore throat, your home may be too dry. Consider using a humidifier.
- Fresh air and walks. For deep, peaceful sleep, children need plenty of fresh air. Ideally, when the parent gets home from work, take your child out for a one-hour walk. One parent prepares the child beforehand while the other can relax or catch up on chores.
- Evening bathing. Bath time is important for restful sleep.
From birth to 1.5 years. Once the umbilical wound has healed, you can bathe your baby in a regular tub or a shower with a tray. Baby bathtubs work, but babies outgrow them quickly.
Clean the tub with gentle, baby-safe cleaners. Fill with water and use a swim ring for safety. Gradually introduce your baby to the water. Many children love water play.
Specialists can teach you water gymnastics and how to gently teach your baby to go underwater—a process that supports brain development. Learn through medical centers or certified instructors. Always be cautious.
Safe water temperature ranges from 26 to 37°C, but 32–33°C is ideal. Bath time should last 15–40 minutes. As water cools, the baby not only bathes but also experiences mild cold training. A warm bath helps your baby relax and sleep soundly all night.
Important! Feed your child at least one hour before bathing.
From 1.5 to 6 years. Older children also need regular baths. Active play with toys in the bath helps release energy and relax their bodies before bed. - Peaceful family atmosphere. Young children are sensitive to their parents’ moods, especially their mother’s.
From birth to 1.5 years. If breastfeeding, keep in mind that your hormones pass through milk. Calm, happy mothers transmit endorphins through breast milk, while stress passes along adrenaline and can cause baby’s anxiety.
From 1.5 to 6 years. Older children also sense their parents’ tension or bad moods. This can make them feel unloved and disturb their sleep. They may wake up frightened and seek comfort from their parents.
Important! Children should sleep in their own bed. While it may seem more convenient to have them beside you, it’s important for your family’s well-being that parents have their own space, too. Sharing a bed long-term can affect relationships within the family.