If you’re reading this at 3 AM with a fussy baby in your arms, first of all—you’re not alone. Sleep deprivation is real, and so is the desperate Google search for “how to help my baby sleep through the night.”
Here’s the thing: babies aren’t wired to sleep like adults. Their tiny tummies get hungry fast, as a result, their sleep cycles are short, and they’re adjusting to this whole being outside the womb thing. So before you start thinking something is wrong, take a deep breath. Night wakings are normal. But—and this is a big but—that doesn’t mean you can’t make sleep easier for both of you.
Let’s talk about why your baby might be waking up and how you can help them (and yourself) get more rest. And if you’re an audio person, check out our Spotify podcast episode, Night Wakings: Tips for Helping Baby Sleep Through the Night
Common Reasons Babies Wake Up at Night
- Hunger – Especially in the first few months, babies need to eat frequently. Their tiny stomachs just don’t hold much!
- Sleep Cycles – Babies have short sleep cycles (about 40-50 minutes). So every time they transition between cycles, there’s a chance they’ll wake up.
- Discomfort – Wet diaper? Too hot? Too cold? Teething? A little gas? Any of these can disrupt sleep.
- Sleep Associations – If your baby always falls asleep being rocked, nursed, or held, they might expect the same thing when they wake up in the middle of the night.
- Developmental Leaps – Learning new skills (like rolling, sitting, or babbling) can temporarily mess with sleep.
How to Help Your Baby Sleep Longer
If you’re wondering, “Okay, but what can I actually do to get more sleep?” Here are some tried-and-true tips to help stretch those hours a little longer.
1. Create a Simple, Predictable Bedtime Routine
Babies love routine because it tells their little bodies that sleep is coming. Try something simple, like:
🛁 Warm bath
🤲 Gentle massage
📖 A short bedtime story
🤱 Feeding
🎵 Soft lullaby or white noise
Keep it calm, consistent, and about 20-30 minutes long.
2. Make Sure They’re Getting Enough to Eat During the Day
If your baby is waking up every hour to eat, they might not be getting enough calories (that’s right babies also need calories) during the day. Try offering extra feeds, especially before bedtime.
👉 For babies under 6 months, a “dream feed” (feeding them while they’re still half-asleep around 10-11 PM) can help them stay asleep a little longer.
3. Set the Stage for Sleep
Babies sleep best in a dark, quiet, and cool environment, so:
- Blackout curtains to block out light
- White noise machine to drown out sudden sounds
- A breathable sleep sack to keep them cozy and safe
4. Teach Self-Soothing (Gently!)
If your baby always falls asleep in your arms, they might struggle to settle themselves when they wake at night. Try putting them down drowsy but awake so they learn to drift off on their own.
💡 Pro Tip: Start small! If they cry, comfort them with gentle pats or shushing instead of immediately picking them up.
5. Watch Their Wake Windows
An overtired baby fights sleep, and so does an under-tired baby. Finding the right amount of awake time before naps and bedtime is key.
Here’s a rough guide for wake windows by age:
- Newborns (0-8 weeks): 45-60 minutes
- 2-4 months: 1-2 hours
- 4-6 months: 1.5-2.5 hours
- 6-9 months: 2-3 hours
If your baby is waking frequently, experiment with their wake windows to see if they need more or less awake time.
6. Give It Time (and Grace)
Some nights will be rough. Sleep regressions happen. Teething happens. Growth spurts happen. But here’s what I promise—it won’t last forever. Your baby will sleep through the night one day, and finally, you will feel human again.
If you want more practical tips and expert advice, check out our Spotify podcast episode, “Night Wakings: Tips for Helping Baby Sleep Through the Night.” 🎧
Final Thoughts
Sleep deprivation is brutal, but you’re not alone in this. Your baby is learning. You’re learning. And it gets better. Try a few of these tips, be patient with yourself, and don’t be afraid to ask for help when you need it.
And remember—a well-rested parent is just as important as a well-rested baby. 💙
Have a night-waking tip that worked for you? Drop it in the comments! Let’s help each other get more rest! 😴
“Don’t go through mumming alone.”
FK Jesuyode
Founder, 5StarMums
