💤 How to Help Your Baby Sleep Better at Night (NHS-Backed Tips)
mom lying on bed with her baby
Sleepless nights are one of the biggest challenges for new parents. If you’ve been surviving on coffee and midnight lullabies, you’re not alone. The good news? There are evidence-based ways to help your baby—and you—get more restful sleep.
In this guide, we’ll share trusted NHS advice on safe sleep, routines, and coping with tiredness.
🌓 Teach Your Baby the Difference Between Day and Night
Babies are born without a sense of day and night. Helping them learn this difference can make nights easier.
💡 When toddlers get enough rest, they’re happier, more focused, and better behaved — and parents feel the difference too!
| Daytime | Nighttime |
|---|---|
| Open curtains and let natural light in | Keep lights dim |
| Play, talk, and make normal household noises | Keep voices low and avoid playtime |
| Encourage short naps | Focus only on feeding and calming |
💡 Tip: Consistency is key—babies learn through repeated cues.
🛏️ Create a Safe Sleep Environment
Safe sleep isn’t just about comfort—it reduces the risk of SIDS (sudden infant death syndrome).
💡 Tip: Every child is unique. Try one method for at least a week before switching so your toddler has time to adjust.
| Do This ✅ | Avoid This ❌ |
|---|---|
| Keep your baby in your room for the first 6 months | Pillows, toys, or loose blankets in the cot |
| Use a firm, flat mattress in a cot, crib, or Moses basket | Overheating your baby (dress lightly) |
| Always place baby on their back to sleep | Sleeping on the tummy or side |
💡 Safe sleep = peaceful sleep. Small changes can make a big difference.
🛁 Build a Gentle Bedtime Routine
A calming routine signals to your baby that it’s time to sleep. Keep it simple and repeat it nightly.
Sample Bedtime Routine:
Warm bath 🛁
Fresh nappy & pyjamas 👕
Dim the lights 🌙
Lullaby or short bedtime story 🎶📖
Cuddle and gentle goodnight kiss 💛
⏰ How Much Sleep Does My Baby Need?
Every baby is different, but here are average sleep ranges:
| Age | Average Sleep per 24h | Notes |
|---|---|---|
| 0–3 months | 8–18 hours | Sleep is irregular, frequent night waking is normal |
| 3–6 months | 12–15 hours | Some babies start sleeping 6–8 hours at night |
| 6–12 months | 12–14 hours | Many stretch up to 10–12 hours overnight |
💡 Remember: every baby is different. These numbers are averages, not strict rules.
💛 Coping With Tiredness as a Parent
You matter, too. Here’s how to look after yourself:
Sleep when your baby sleeps—don’t just use that time for chores.
Share night duties with your partner if possible.
Accept help from family and friends when offered.
Be kind to yourself—no parent has a “perfect sleeper.”
✨ Final Thoughts
Helping your baby sleep better takes patience, consistency, and lots of love. Remember, sleepless nights won’t last forever—most babies start developing longer stretches of night sleep as they grow.
📌 Save this guide for later or share it with another parent who’s in the middle of night-feed marathons.
