Easy Ways To Initiate A Bedtime Routine

Maybe it’s time to initiate a bedtime routine. Whether you have a strict schedule or a more relaxed approach to scheduling, there are some simple things that you can do daily to help your baby learn over time that it’s time for sleep.

Do you feel as though your evenings are full of chaos?

Maybe it’s time to initiate a bedtime routine. Whether you have a strict schedule or a more relaxed approach to scheduling, there are some simple things that you can do daily to help your baby learn over time that it’s time for sleep.

You can easily implement some or all of the following things to make your evenings and bedtime a little more predictable and relaxing for all involved.

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1. Bath:

Bath time doesn’t have to be a huge production. As simple as a quick warm bath when needed or a quick sponge bath. Work quickly and keep them as warm as you can, especially if they do not particularly like baths.

Calm is the feeling we are searching for here…. If they enjoy a bath, go slow and let them enjoy the warm water.

 

2. Dim Lights & Quiet Voices:

This is a time to turn off bright lights and go for a more dim and cozy feeling. Your voice can soften and become quieter as you are trying to promote quiet and soothing sounds. The more hustle going on around them the more stimulated they will become and you want to promote a zen-like atmosphere.

3. Massage: 

You may want to consider adding a quick massage to your nightly routine. You can do this every night as you get them in their pajamas with or without a bath. Nothing fancy has to happen here…just you and your baby, a little lotion, cream or oil for slip and connection. Use slow and moderate pressure to gently massage your baby’s arms, tummy, legs and feet/hands. Keep an eye out for a separate blog and video for baby massage in the future.

Massage is something that babies usually love, or grow to love and look forward to.

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4. Swaddle:

I am a huge fan of swaddling and keeping baby feeling that comfort and security he felt in the womb. Swaddles are a great tool in soothing your baby if fussy, and keeping them sleeping longer than without. Your baby may fuss while being swaddled, that doesn’t mean that they don’t like it. I’ve never met an infant that did not love to be swaddled. If they are fussing, they quickly quiet down once picked back up and realize that they are safe and cozy.

5. Soft Music & Sounds:

Along with all of these, adding some soft music (think of spa-like music), nature sounds or white/brown noise is very helpful in promoting a sleepy atmosphere for your baby. This is a great time to quietly read to your baby as you rock or feed your baby before putting them to bed. There are so many apps for your phone, or sound machines out there on the market. We love the Hatch Baby Rest Sound Machine & Night Light because it grows with your child and works with your phone!

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Here’s to happy, smooth and sleepy nights! We are always here to help if you need us day, or night, for a day or two or more!

-Heather

 

 

Sleep Tips From a Baby Whisperer

Sleepy and frazzled new parents all over the world are all wondering the exact same thing: When will my baby sleep longer at night?


Don’t fret! As a certified Postpartum & Infant Care Doula, I am here to talk to you about ways I help shape healthy sleep habits for my clients’ newborns.

The circadian rhythm of a newborn baby doesn’t mature until about 16 weeks, which is why sleep experts advise against any type of sleep “training” until after 3-4 months of age. But, the good news is that you absolutely CAN form healthy sleep habits for your baby before resorting to “sleep training” or hiring expensive “sleep coaches” by following a few simple, healthy practices and daily routines as your newborn gets older. Here are ways that I personally set my clients up for success while working in their home:

  1. Avoid over-tiredness. Babies do not have much melatonin until about 3-4 months of age. Melatonin is the calming hormone that helps to facilitate sleep. It’s important for babies to nap often and take advantage of the melatonin that they do have in order to keep cortisol at bay. Cortisol, the stress hormone, rises when a baby is tired and can’t sleep, thus increasing crankiness and restless sleep. Sleep begets sleep. So, keep naps consistent and put the baby down to sleep before the over-tiredness creeps in. Have a fussy baby? Click here for tips on soothing them.
  2. Sleep environment. Being consistent in keeping the sleep environment will help in creating sleep routines and also help with deeper, longer stretches of sleep.
    1. A nice, dark and cozy room to sleep in will help to increase melatonin and promote a deep and restful sleep. Black-out shades help with this, even for napping.
    2. Keep the temperature comfortable. You don’t want it too cool so baby has to work hard to warm up, but not too warm either because being too warm is not promoting deep sleep and is also a SIDS risk factor. Keeping temps in the room between 68-72 degrees works well.
    3. White noise. The noise-muffling sound of rushing water, waves or loud static (yes, LOUD) will help keep baby sleeping soundly even with noise in the background.
    4. Arms-in, nice and snug swaddle. I’ve never in my experience as a doula and caring for hundreds of babies came across a baby who didn’t love to be snuggled safely and securely in their swaddle blankets. You may think that your baby hates the swaddle, but just give them a minute after you pick them up and bounce a little. They will calm down and realize that they are safe and secure and feeling that nice warm snugness of what they had while in the womb. They love it!
  3. Lay baby down sleepy. At about 6-8 weeks of age, you can start to put the baby down while sleepy but somewhat awake. If your baby gets upset, go ahead and pick him up and put to sleep like normal. Just getting in the practice of putting them down while not fully asleep is helping to shape sleep. You are giving them the chance to show you that they can do it on their own. If they fall asleep before you can put them down, you can put them down in a way that wakes them up a little then after a few seconds they’ll start to fall asleep again.
  4. Dream Feeds. When your baby gets to that 3-month mark you can try doing some dream feedings. So, right before YOU go to bed for the night you would feed your baby a little amount. If you’re nursing, just nurse for 5 minutes or so and if you are bottle feeding, just feed them a couple ounces. It’s important to note that this feeding is not in response to crying, you are feeding them before they are awake and crying. You are only giving them some extra calories to eliminate a night feeding or delay it and get a longer stretch of sleep. If your baby still consistently wakes again, try setting an alarm clock prior to that usual wake time and dream feed again.

So there you have it! My top tips and advice for helping to shape those healthy sleep habits. This is a huge bonus of having a Postpartum & Infant Care Doula. We help the families we work with pave the way to happy, healthy sleep routines.

Sweet Dreams,

Heather

Photo credits: @jessiedphoto