Unlocking the secrets of baby sleep: A complete guide to nurturing healthy sleep habits in the first 12 months

 

 

Baby sleep is often at the forefront of parent’s minds once their little bundle has arrived earthside. The first year of a baby's life is filled with joy, wonder, and the hope for restful nights. In this blog post, we will explore the myths surrounding baby sleep and provide practical tips to support healthy sleep habits throughout the first 12 months.

We will discuss the importance of a sleep-friendly environment, sleep aids, such as dummies and white noise, as well as the transition from swaddling to sleep bags or sleep suits. Additionally, we will outline age-appropriate sleep expectations for your growing little one.

 

Myth vs. Fact: Debunking Misconceptions about Baby Sleep

 

Myth #1: Babies should be able to sleep through the night by 6 months old

Fact: Firstly, even by 6 months 50% of babies still wake once a night, and babies who bed share do it even more often. This is because they are reliant on a caregiver to get them back to sleep or they have a need that needs to be met. Second, no baby ever sleeps through the night (neither do older kids or adults.) We all wake, slightly, a the end of sleep cycles. This is instinctual.

The way a baby falls asleep is how they want to stay asleep, so if the thing that got them to sleep changes (such as being assisted to sleep or a sleep aid changes such as white noise stopping) then they are more likely to wake. If the room is the same as when we fell asleep, then your little one should be able to dive back into the next sleep cycle and not remember waking. Likewise, once your baby learns to self-soothe they'll be able to fall back to sleep, without assistance…unless, of course, they are hungry or uncomfortable. In addition to this, reasonable expectations for night waking’s include:

• • up to 3 wakes per night up until 5 months old.

• • up to 2 wakes per night up until 8 months old.

• • 1 wake per night until 12 months old (sometimes beyond depending on individual babies, as they are all different).

These wake ups can vary on the baby’s weight, solid food intake and personality.

 

Myth #2: Keeping a baby awake during the day will promote better sleep at night

Fact: While it may seem logical, overtired babies often struggle to fall and stay asleep. Sleep breeds sleep, especially in the first 6 months so it is really important to provide sufficient daytime naps help prevent overtiredness and promote better sleep at night. The more overtired a baby is, the harder they find it to achieve good quality, deep sleep. They tend to spend more of their sleep time in light sleep and this can contribute to waking at the end of every sleep cycle. Strive for a balanced schedule, ensuring adequate sleep during both day and night.

 

Myth #3: Letting babies “cry it out” will teach them to sleep independently

Fact: Letting babies "cry it out" does not teach them to sleep independently. It teaches them that you will not respond to them. Responding to your baby's needs helps build their confidence at sleep time and fosters a more secure independent sleep environment. Learning to sleep is a learned skill, but it is best nurtured through responsive caregiving and gradually instilling self-soothing techniques.

By consistently providing comfort and support, babies develop trust, emotional security, and the ability to regulate their emotions. Responding to your little one, even intermittently as needed, promotes healthier sleep habits and a stronger bond between parent and child.

 

Creating an Ideal Sleep Environment:

Dark Room:

Darkness cues the production of melatonin, the sleep hormone. It also reduces distractions that can prevent your little one falling asleep in the first place, as well as creating an environment that can cause them to wake completely at the end of a sleep cycle. When a baby comes to the end of a sleep cycle, they tend to flutter their eyes. If there is no difference between eyes open and eyes closed, they are more likely to go back into the next sleep cycle.

Use blackout curtains or blinds to create a cave-like environment in your baby's room. If you are on a budget, taping some black garbage bags up to the windows is an easy, effective and cheap alternative. This promotes restful sleep by reducing the impact of external stimuli.

 

Empty Firm Bed:

To ensure a safe sleep environment, provide your baby with a firm cot or bassinet mattress that meets Australian safety standards. Do not introduce any extra bedding, pillows, and stuffed animals, as they can pose suffocation hazards. The sleep surface should be bare and tightly fitted. At 8 months of age, a comfort item can be introduced (as per Red Nose guidelines).

 

Sleep Aids:

A pacifier or dummy can offer comfort and assist with self-soothing. Babies have a natural urge to suck, and a pacifier can satisfy this need. Introduce a pacifier once breastfeeding is established to avoid nipple confusion. An excellent option is the b.box pacifier, it comes in two sizes to suit all ages from birth, offers comfort through sucking and features an ergonomic teat designed to support proper dental development.

 

 

With a symmetrical design, it fits correctly, eve if rotated 180 degrees. That way if your little one learns to replace it, it will always be the correct fit, whichever way it goes back into their mouth. On top of all of this, it has generous airflow vents to promote air circulation around baby’s mouth, preventing moisture build up which can potentially cause irritation.

 

White Noise:

White noise/pink noise/brown noise from a consistent noise machine/app, mimics the sounds heard in the womb. This soothing background noise can help drown out sudden environmental sounds, allowing your baby to sleep more peacefully. Ensure the volume is kept at a safe level. If using this sleep aid, it is important to provide consistent noise through the duration of your little one’s sleep.

A machine, app or toy that turns off after a set amount of time can actually cause more wakefulness. The way a baby falls asleep is how they should stay asleep, and if a big contributing factor to your little one falling asleep is comforting noise, if it turns off, particularly at the end of a sleep cycle (30/40 minutes), then your little one is likely to wake.

 

Swaddling and Transitioning to Sleep Bags/Sleep Suits:

Swaddling recreates the snugness and security of the womb, helping babies feel calm and secure. It also reduces the impact of the startle reflex in the early months of your little one’s life. Use a lightweight, breathable swaddle blanket and ensure it is wrapped properly, allowing for healthy hip development. Swaddling can continue until your baby begins showing signs of rolling over.

Once your baby starts rolling, it's time to transition out of swaddling. Sleep bags or sleep suits with arm holes provide a safe alternative. Choose a sleep bag appropriate for the room temperature to prevent overheating. This allows your baby to have freedom of movement while feeling snug and secure. Sleep bags are designed to be a safer alternative to a loose blanket as well as providing consistent warmth through the nap or night time sleep.

 

Routine:

Establishing a consistent daytime and bedtime routine is crucial for a baby's sleep health and overall well-being. Not only does it help regulate their internal clock, but it also builds sleep pressure and signals the body to relax and prepare for sleep.

A well-structured daytime routine plays a vital role in a baby's sleep patterns. By ensuring regular milk and solid mealtimes, engaging playtime, and scheduled naps, you create a predictable pattern that helps your little one understand when it's time for activity and when it's time for rest. This helps to regulate their internal clock called the circadian rhythm, making it easier for them to fall asleep and wake up at consistent times.

Equally important is a proper bedtime routine that sets the stage for relaxation and peaceful sleep. Creating a calming environment is key, such as dimming the lights or using blackout curtains to encourage de-stimulation. This helps the body produce melatonin, the hormone that signals sleep. Avoiding screens and electronic devices before bedtime is also crucial, as the blue light emitted can interfere with melatonin production.

Incorporating wind-down activities can further enhance the bedtime routine. One option is baby massage, which not only promotes bonding but also relaxes the body and releases tension. Using gentle, soothing strokes on their limbs, back, and tummy can help your baby unwind and prepare for sleep.

A perfect addition to your calming bedtime massage is using an aromatic body oil such as b.box body nourish. Not only does it help to gently hydrate and nourish dry or sensitive skin without leaving a greasy residue, but it is enriched with botanical elements ideal for babies right from birth. nourish is formulated with jojoba oil, mandarin and Roman chamomile to replenish moisture and relax the body and features a delicate, calming aroma.

Other fantastic additions from the b.box body range include the b.box body hydrate lotion infused with nutrient rich Kakadu plum and aloe vera, beautiful for everyday use and ideal for an after bath baby massage, to help relax bubs before sleep. soothe, a mineral soak offers a soap free alternative, providing cleansing and calming properties and cleanse, a hair and body wash which aims to clean and hydrate your little one’s skin. All of these amazing products are proudly Australian made and approved by the eczema association, and due to the amazing essential oil qualities, they work in really well to the bedtime routine.

Additionally, introducing a favourite bedtime story or lullaby can work wonders in creating a sleepy atmosphere. The familiar tone of your voice and the rhythmic flow of a lullaby can have a soothing effect on your baby, helping them to wind down in preparation for sleep. Maintaining consistency is key throughout these routines. Babies thrive on predictability and structure, so be sure to follow the same sequence of activities every night. This repetition helps their minds and bodies anticipate sleep, enhancing the release of sleep-inducing hormones.

 

Lifestyle Flexibility:

As parents, we understand the importance of lifestyle flexibility for babies and the benefits of encouraging on-the-go napping while maintaining their usual sleep routine. As well as for our own mental health. The most crucial nap of the day is the lunchtime nap, which is highly recommend to be done at home for consistency. However, for other naps, it is perfectly acceptable to have them on the go, unless your child is only having one nap a day, at which time they can still be out for the nap, you just wouldn’t want to do it multiple days in a row.

To support successful on-the-go napping, the at-home sleep environment as much as possible is going to help you achieve this. If you utilise white noise for soothing your baby to sleep at home, consider bringing a portable white noise machine to offer a familiar sleep association. If your little one uses a pacifier, such as the b.box Pacifier, offer this during the nap, again as a sleep association.

Additionally, if your little one is used to sleeping in a dark room or easily gets distracted while in the pram, I recommend using a pram cover like the Baby Sleep Pod to create a dark and cosy space for napping.) By allowing your baby to nap on the go while maintaining their lunchtime nap at home, you can instil flexibility in their sleep routine, adapt to your daily activities, and ensure their overall well-being.

 

Sleep Expectations: Age-Appropriate Amounts of Sleep:

Newborn (0-3 months):

During this stage, newborns need around 14-17 hours of sleep per day. Sleep is often fragmented, consisting of multiple short bouts lasting 2-3 hours. Frequent feeding and nappy changes in between lots of sleep.

Infant (4-6 months):

As babies grow, sleep begins to consolidate at night with longer periods of sleep. They typically require 12-16 hours of sleep in a 24-hour period. Daytime naps are still important and may vary in length and number, however should be between 1.5-2.5 hours at a time.>/p>

Older Baby (7-12 months):

By this stage, babies can sleep for longer stretches at night without feeding. They still require 12-16 hours of sleep in a 24-hour period. Daytime naps may consolidate into 2-3 predictable naps throughout the day (2 long and 1 short, gradually moving towards 1 short nap and 1 long nap as they get closer to 12 months old).

 

Conclusion

Supporting healthy sleep habits for your baby is crucial for their overall well-being and development. By dispelling myths, creating a suitable sleep environment, utilising safe sleep aids, and knowing when to transition from swaddling to sleep bags or suits, you can help your baby establish a solid sleep routine. Remember that every baby is unique, and it's essential to be flexible and patient as you learn and adapt to their individual needs. If you find yourself in need of additional guidance, reach out to a sleep consultant who can provide personalised strategies for your family.

Wishing you and your little Sweet Dreams!

 

about the author

Written By: Carlene Rotblat from Sweet Dreamers Sleep Consulting

Carlene is a Certified Gentle Baby and Toddler Sleep Consultant, AHPRA registered Nurse and mum with over 12 years experience in the field. As a gentle sleep consultant, Carlene focuses on responsive and holistic approaches to sleep without the use of controlled crying or cry it out. She provides consultations and personalised sleep plans to families all across Australia and can assist children from 0-6 years of age. Carlene also developed Baby Sleep Pods, a universal pram cover designed to support sleep on the go and lifestyle flexibility.

Carlene works alongside Sophie, another gentle sleep consultant at Sweet Dreamers Sleep Consulting, and together they hope to help as many families as they can, get the sleep they need, in a gentle way that fosters children’s’ needs for support and reassurance, whilst helping them to feel happy and confident to have better quality, independent sleep.

You can find Sweet Dreamers Sleep Consulting at https://www.sweetdreamers.com.au or on Instagram @sweetdreamerssleepconsulting.

 

 

If you wish to purchase your own Baby Sleep Pod you can find them at www.babysleeppods.com.au and use the code BBOX15 for 15% off your order, FREE Standard Shipping Australia wide and FREE Gift.