Simple steps to put your baby to a good night's sleep

Sleep is important for your baby’s overall growth and development, both physically and emotionally. According to experts, babies who sleep more have better gains in weight, length and head circumference. However, most parents struggle with putting their baby to sleep at night, and it can take a toll on the parents as well. While patience and practice are truly some essential keys for new parents, following some routine steps can help you and your baby find the groove to a bedtime routine.

Here are some expert recommended simple steps that any parent can practice to help their baby get that good night’s sleep.

Everybody has an internal clock – called circadian rhythm – that manages different bodily functions at different times of the day. According to the body’s circadian rhythm, we should set our sleep schedule corresponding to sunset and sunrise.

According to experts, babies tend to develop their circadian rhythm around 12 weeks. However, it may not develop naturally for all kids, which is why imposing a sleep schedule can help. Aim to put your baby to bed around the same time each night, so that the baby soon develops the habit of sleeping at the right time.

Melatonin is a hormone made in the brain that helps regulate sleep and wake cycles. Melatonin levels start to increase after sunset in the evening and stay high throughout the night. After sunrise, the sleep hormone levels fall, which means it is time to wake up.

However, excessive exposure to artificial light at night can disrupt your melatonin production. So, it is advised to dim the lights in the nursery or use a nightlight before bedtime. This will help to trigger your baby's melatonin production and help them to wind down.

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After a warm bath, a baby's body temperature starts to cool, which can make them fall asleep more easily. Before giving your baby a bath, make sure you speak to your pediatrician if a sponge bath might be more appropriate. Make sure the water you use is not too hot but warm.

If your infant can’t sit up yet, support their head and back with one hand, while you use a washcloth and mild baby wash to cleanse their body.

Gentle massages using a baby-friendly lotion or oil can calm your baby for a good night’s sleep. Some oils also help in the baby’s growth and development. The skin contact between parent and child can also help you bond and strengthen your connection.

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Babies usually wake up briefly every hour at the end of each sleep cycle. If they are not used to lying in a crib to go back to sleep themselves, you’ll find their sleep disrupted, not to mention your own. So, instead of nursing or rocking your baby to sleep, you can finish with these activities to put your child to drowsy mode and put them in the crib while they are all set to fall asleep. This can help your baby put themselves back to sleep, if they wake up during the night.