A gentle, expert-backed guide for tired parents everywhere
"Why Won’t My Baby Sleep Through the Night?!"
If you’ve found yourself pacing the nursery at 2 a.m., whisper-singing lullabies while googling “how to get baby to sleep through the night,” you're far from alone. Baby sleep—or the lack of it—can feel like one of the greatest challenges of early parenthood. Exhaustion, frustration, and even guilt can creep in when your baby isn’t sleeping the way you hoped.
In this article, we’ll walk you through a comprehensive, evidence-based approach to getting your baby to sleep through the night. We’ll cover why sleep matters, how to set up a successful bedtime routine, common mistakes to avoid, and bonus tools and expert advice to support you along the way.
Why This Topic Matters
Sleep Affects Baby Development and Parental Health
Getting enough quality sleep isn’t just about avoiding cranky mornings—it’s foundational for healthy development in babies and essential for the mental and physical health of caregivers. Consider the following:
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The CDC states that infants aged 4–12 months need 12–16 hours of sleep per 24 hours (including naps).
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According to the American Academy of Pediatrics (AAP), consistent sleep supports brain development, emotional regulation, and immune system health.
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A 2022 study published in Sleep Health found that parents of poor sleepers were 3x more likely to experience symptoms of depression and anxiety.
When your baby sleeps well, you sleep well. And that helps the whole family function better.
Step-by-Step Guide: Helping Your Baby Sleep Through the Night
1. Understand Age-Appropriate Sleep Expectations
Not all babies are developmentally ready to sleep through the night in the early months. Here’s a quick guide:
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0–3 months (newborns): Night waking is normal; babies need to eat every 2–4 hours.
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4–6 months: Many babies can sleep 6–8 hours without feeding; sleep training can begin (with pediatric approval).
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6–12 months: Most babies can sleep through the night with minimal wake-ups.
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12–24 months: Consistent sleep routines lead to more consolidated, longer nighttime sleep.
2. Create a Predictable Bedtime Routine
Babies thrive on consistency. A calming bedtime routine signals that sleep is coming, helping your baby wind down and transition more easily to sleep.
Example 30–45 minute bedtime routine:
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Warm bath
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Gentle baby massage
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Pajamas + fresh diaper
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Quiet bottle or breastfeeding session
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Storytime or lullaby
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Dim lights, cuddles, and bed
Stick to the same sequence every night. This repetition cues your baby’s brain that it’s time to rest.
3. Set the Right Sleep Environment
A baby’s sleep environment has a huge impact on their ability to settle and stay asleep.
Ideal sleep space checklist:
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Room temperature: 68–72°F (20–22°C)
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Use a white noise machine to block background noise
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Dark curtains or blackout shades
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A firm, flat mattress with a fitted sheet (no toys or blankets)
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Place baby on their back to sleep, per AAP safe sleep guidelines
4. Teach Self-Soothing Skills (Gently)
Around 4–6 months, babies begin to develop the ability to fall asleep without help. Teaching this skill gently can improve nighttime sleep without harsh "cry it out" methods.
Gentle techniques to try:
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Pause before responding: Give your baby a moment to see if they can settle back to sleep.
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Pick-up-put-down: Comfort them briefly and place them back down when calm.
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Fading: Slowly reduce how much you intervene at bedtime over a few nights.
If you choose to sleep train, methods like Ferber (gradual check-ins) or Chair Method are evidence-based and can work within a week if done consistently.
5. Keep Daytime Naps on Track
Overtired babies sleep worse, not better. Ensuring regular naps can actually improve nighttime sleep.
General nap schedule by age:
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0–3 months: 4–6 naps/day, wake windows of 45–90 mins
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4–6 months: 3–4 naps/day, wake windows of 1.5–2.5 hours
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7–12 months: 2–3 naps/day
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12–18 months: Transition to 1 nap/day
Watch your baby's cues (rubbing eyes, zoning out) and follow a flexible rhythm.
6. Address Night Wakings Strategically
If your baby wakes frequently:
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Rule out hunger (especially under 6 months)
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Keep the response low-stimulation: no bright lights, no talking, minimal eye contact
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Avoid picking up immediately unless needed
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Offer comfort without creating new sleep associations (like needing to be rocked back to sleep every time)
Common Mistakes and Misconceptions
Mistake 1: Believing Night Wakings Will Just “Go Away”
While some babies naturally sleep better over time, many need guidance to build healthy sleep habits. Waiting too long can create stronger associations like needing to be fed or rocked back to sleep every time.
Mistake 2: Inconsistency with Bedtime
Babies thrive on predictability. Shifting bedtime around each night can lead to trouble falling and staying asleep.
Correction: Aim for a consistent bedtime (within 15–30 minutes) every night.
Myth: “If I keep baby awake all day, they’ll sleep better at night”
Actually, an overtired baby has higher cortisol levels, making it harder to settle and stay asleep.
Fact: Well-rested babies sleep better, not worse.
Expert Tips and Bonus Tools
Recommended Products
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Hatch Rest or Yogasleep Dohm: White noise machines with adjustable sound
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Love to Dream Swaddle or Nested Bean Zen Sack: Safe, sleep-promoting swaddles and sleep sacks
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Crib blackout covers for naps on the go
Helpful Apps
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Huckleberry: Tracks sleep patterns and offers expert-backed tips
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The Wonder Weeks: Explains sleep regressions and developmental leaps
Expert Advice
Dr. Craig Canapari, pediatric sleep specialist at Yale, notes:
"The best sleep training method is the one you can stick with. Consistency—not perfection—is key."
Conclusion: You Can Help Your Baby Sleep Through the Night
Here’s what we covered:
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Baby sleep needs change by age
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Bedtime routines, environment, and consistency are key
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You can gently teach self-soothing without harsh methods
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Avoiding common pitfalls leads to smoother nights
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Expert-backed tools and routines can make a big difference
Most importantly, remind yourself: you’re doing great. Parenting is a marathon, not a sprint—and sleep will get better with time, effort, and support.
Give yourself grace, try one or two changes at a time, and track your baby's progress. A full night’s sleep might be closer than you think.
Bonus: Sample Bedtime Checklist for 6–12 Month Olds
Frequently Asked Questions
1. When can I expect my baby to start sleeping through the night?
Most babies can start sleeping 6–8 hour stretches between 4 and 6 months, though every baby is different. Sleep readiness depends on weight, feeding, and developmental milestones.
2. Should I let my baby cry it out?
There are many gentle and structured sleep training options. Cry It Out is one method, but it’s not the only one. Choose a method that aligns with your comfort and parenting style.
3. How do I know if my baby is overtired?
Common signs include rubbing eyes, arching back, frequent fussiness, short naps, and trouble settling. Watch for wake windows and use calming routines to avoid overtiredness.