Shhh: How To Get Your Baby To Fall Into Deep Slumber

Many parents dream of their baby falling into a deep slumber. But making it a reality is harder than you might think. Unfortunately, babies don’t have a regular circadian rhythm that older children and adults do. Most cycle through light sleep and deeper sleep stages in just 20 to 40 minutes, meaning that they’re much more likely to wake up at night.

The good news, though, is that there are some practical steps that you can take to ensure that your baby falls into a regular circadian rhythm sooner rather than later. If you can regulate their sleep cycle, then it often means you can get better sleep yourself, and you don’t have to wake up constantly in the night. 

Feed them well before bed

One of the best ways to ensure that your child sleeps for longer is to feed them before bed. A full stomach will signal to their body to enter rest and digest mode, which could keep them asleep for longer. 

The opposite of this, of course, is when your child goes to bed hungry. When this happens, their hormones are more likely to wake them up, and they’re much more likely to cry. Just like people, when babies have a lack of food, it spikes cortisol levels, making restful sleep harder. If you can provide them with a gentle feed between 10 and 11pm, then this can see them through to the early hours of the morning. 

Hold or pat your baby until they sleep deeper

Another strategy that many parents find helpful is holding or patting their babies until they are in a deeper sleep.

Babies will sometimes only enter light sleep if they’re by themselves. However, if they feel secure and close to the mother, they are much more likely to enter a deeper sleep because they are more relaxed.

If you can pat or shush your child for 15 to 20 minutes before they fall asleep, you’ll sometimes feel their breathing slow and their body relaxes. A reduced muscle tension and slower breathing cadence often means that they are in a deeper sleep, and you can place them in the crib without them waking up immediately. They’re also likely to sleep longer because they have entered a deeper sleep state. 

Try a white noise machine

Another option is to try a white noise machine. These constantly output generic sounds that can be almost hypnotic to babies. 

It’s not entirely clear why white noise machines work so well, but the evidence from many parents is that they do. Children who are exposed to white noise are much less likely to wake up, toss and turn during the night, or cry. That’s not to say that white noise machines are a panacea, but they’re definitely a step up compared to a regular quiet room. Some babies and young toddlers find them very relaxing. 

Optimize your child’s sleep environment

Aside from using white noise, there are other ways that you can optimize your child’s sleeping environment.

1. Use blackout curtains. These prevent light from coming in through the window from the street, especially if you have street lights directly outside your home.
2. Reduce the temperature to between 20 and 22 degrees. Research shows that this is the best temperature for most babies and keeps them asleep.

Ideally, you want to emphasize deep sleep phases and prevent any light noises or light itself from pulling them out of these into lighter stages of sleep. 

Use the 5 S’s for soothing

Another thing you might want to try to get your babies to sleep for longer is to use something called the 5 S’s. This was a system developed by Dr. Harvey Karp and it mimics the sensation of being in the womb, especially for young babies. 

How does it work? You start by swaddling. Wrapping the baby in a cloth makes them feel safe and then until they roll over. Once they’re rolled over or in the side or stomach position, you can use shushing sounds like white noise. During that time, you could also gently rock your baby or give them a pacifier to suck. 

You should notice if you combine all of these methods that your baby visibly relaxes. Over time, they may fall into deep sleep faster, reducing frustration on your end. 

Put them down when they’re drowsy but awake

Another pro tip from experienced parents is to put your little one down when they are drowsy but still awake. This period is critical because it means that they’re just about to fall asleep. Keep a close eye out for things like eye rubbing, yawning, and fussiness. When babies exhibit this behavior, they are more likely to be tired.

Once you lay them down when they’re drowsy, it helps them to self-soothe and link being in the crib to falling asleep. Much of this happens unconsciously and independently, but if you can train them in it, then it means less fuss overall around bedtime in the future. 

The other nice thing about this method is that it enables your baby to enter a deep sleep more naturally. You’re not having to soothe or pat them when you lay them down because they’re managing the situation themselves. 

Create a bedtime routine that works for you

Finally and perhaps most importantly you’ll want to create a bedtime routine that works for you. Mastering a consistent bedtime is essential if you need it, if your child is to get into the habit of going to sleep at a certain time. Most parents begin the wind-down sequence 30 to 60 minutes before bedtime. This means that they give their children a warm bath, feed them. read them a story, give them a cuddle, and dim the lights. All of these are signals to the child that it’s time to sleep. If they complain about sleeping, just remind them that they’ll be able to wake up in the morning and do it all over again. 

So, which of these strategies are you going to use to encourage your child to sleep? 

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Becky

Meet the award-nominated UK lifestyle blogger behind Spirited Puddle Jumper – a mum of three living in South East London! Becky shares the real ups and downs of family life, parenting tips, and lifestyle inspiration, proving that being a mum doesn’t mean you stop being fun or having other interests! Follow along for honest insights into UK family life and opinions on a whole range of topics, from travel and food, to beauty reviews, home and DIY, business and health and wellness.