Baby sleep can feel like a high-stakes game, especially in the middle of the night. You may worry that one small mistake could lead to long-term sleep issues or even affect your child’s mental health. With so much conflicting advice from sleep experts, it’s easy to feel overwhelmed. This article aims to cut through the noise by presenting six science-backed strategies proven to promote healthy sleep habits in babies and young children.

Strategy #1 – Learn to Spot Your Child’s Sleep Cues

Just like adults, babies have a sleep window—a period when they are tired but not overtired. If this window closes before you put them to bed, their body will start releasing chemicals to fight fatigue, making it much harder for them to fall asleep. Here are some cues to help you spot when your baby is ready to wind down:

  • Calm and Less Active: Your baby is noticeably calmer and less active.
  • Less Tuned-In: Their eyes may be less focused, and their eyelids may droop.
  • Quieter: The usual babbling may decrease.
  • Slower Nursing: Instead of sucking vigorously, they may nurse more slowly and might even fall asleep mid-meal.
  • Yawning: A clear sign of sleepiness.

For very young babies, start the wind-down routine within one to two hours of their last nap. If you miss initial sleep cues and notice overtiredness (fussiness, irritability, eye-rubbing), plan to start the routine about 20 minutes earlier next time.

Strategy #2 – Teach Your Baby to Distinguish Between Night and Day

Our circadian rhythm needs to be reset daily to stay in sync with the 24-hour day. Daylight regulates our biological clock, affecting melatonin production, the hormone that signals sleep. Expose your baby to daylight shortly after they wake up and keep their environment brightly lit during the day. Studies show that daylight exposure between noon and 4:00 P.M. improves nighttime sleep.

Strategy #3 – Let Your Baby Practice Falling Asleep on Their Own

Some experts recommend putting your baby to bed in a sleepy-but-awake state from the newborn stage to practice self-soothing behaviors. Others suggest at least one opportunity a day for your baby to try falling asleep on their own. Sleep associations start forming around six weeks, so if your baby gets used to falling asleep in your arms, they will expect the same at night. Encourage your baby to fall asleep without always needing to be fed, rocked, or held.

Strategy #4 – Make Daytime Sleep a Priority: Children Who Nap Sleep Better

Scientific research shows that babies who nap during the day sleep better at night. Skipping naps can make it harder for them to settle down at bedtime, resulting in poor nighttime sleep. Prioritize daytime sleep just as you ensure regular nutritious meals. Babies, toddlers, and preschoolers who nap are generally in better moods and have improved attention spans.

Strategy #5 – Know When Your Baby No Longer Needs to Be Fed at Night

Babies may wake up out of habit even after outgrowing the need for nighttime feedings. If they sometimes go without a nighttime feeding or don’t seem interested in nursing, it might be time to eliminate it and use non-food methods to soothe them. Breaking the food-sleep association can reduce nighttime wakings and help your baby develop self-soothing skills.

Strategy #6 – Remain Calm and Relaxed About Sleep Issues

If you are frustrated and angry during nighttime wakings, your child will pick up on these vibes. Accept that some babies take longer to learn sleep habits and feel confident that you can solve their sleep problems. Studies show that parents with realistic expectations and confidence in their parenting abilities handle sleep challenges more effectively.

By following these science-backed strategies, you can help your baby develop healthy sleep habits, leading to better rest for both your child and you.