Top 10 Tips to Help Your Baby Sleep Through the Night (Backed by Experts)

Getting a full night’s sleep can feel impossible with a newborn. The good news? Pediatric sleep specialists agree there are gentle, effective ways to help your baby settle into longer stretches of rest. Here are 10 expert-backed tips every parent can try.

1. Create a Consistent Bedtime Routine

A warm bath, soft pajamas, and a short lullaby signal it’s time to wind down. Babies thrive on predictable patterns.

2. Set the Ideal Sleep Environment

Keep the room dark, quiet, and between 68–72°F (20–22°C). A dim night-light or white-noise machine can block outside sounds.

3. Use a Safe, Snug Swaddle

Swaddling helps calm the startle reflex. Switch to a sleep sack once your baby can roll over.

4. Watch for Sleep Cues

Yawning, rubbing eyes, and fussiness mean it’s time for bed. Put baby down drowsy but awake to encourage self-soothing.

5. Feed Well During the Day

Plenty of daytime feeds help babies feel full at night, reducing late-night hunger.

6. Avoid Overstimulation Before Bed

Turn off bright lights and loud toys an hour before bedtime. Gentle play or a quiet cuddle is perfect.

7. Establish a Consistent Schedule

Aim for the same bedtime and wake time each day—even on weekends. Consistency teaches the body’s internal clock.

8. Encourage Daytime Naps

Ironically, skipping naps can lead to overtiredness and restless nights. Balanced naps = better overnight sleep.

9. Practice Safe Sleep

Always place your baby on their back on a firm mattress with no loose bedding, bumpers, or toys.

10. Be Patient and Flexible

Every baby is unique. Minor regressions during growth spurts are normal; consistency pays off over time.