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5 Evidence-Based Tips to Help Your Baby Sleep Better
When it comes to baby sleep, small, consistent habits make a big difference. Research shows that the way we structure bedtime, respond to cries, and even how we put our babies down to sleep can all impact how well they settle and resettle overnight. Below, I’ve pulled together five evidence-based strategies that can help your baby (and you!) get more restful sleep.
1. Have a Consistent Bedtime Routine
Tip: Choose a predictable set of calming activities each evening—such as quiet play, bath, story, and dim lights—and do them in the same order.Why it helps: Children with regular bedtime routines go to sleep faster, wake less at night, and enjoy longer stretches of continuous sleep. A study published in Sleep found that even simple, consistent routines made a significant difference in both sleep quality and parental mood (Mindell et al., 2009).
2. Put Your Baby Down Awake (or “Drowsy but Awake”)
Tip: Instead of rocking or feeding your baby fully to sleep, place them in the crib when they are drowsy but still awake and allow them to fall asleep from there.Why it helps: This helps babies connect the sleep space with the act of falling asleep and learn how to self-soothe. In one study following infants 6–24 weeks, those put down awake were more likely to resettle independently after waking during the night (St James-Roberts et al., 2022).
Many clinical guidelines also recommend “drowsy but awake” for supporting self-settling in babies around 3–6 months.
3. Balance Sleep Pressure (Not Too Low, Not Overloaded)
Tip: Use age-appropriate awake windows to build up enough sleep pressure for naps and bedtime—but avoid letting your baby become overtired. Look for cues like yawning, rubbing eyes, or fussiness and adjust naps/awake time accordingly.Why it helps: Sleep pressure is the biological “need for sleep” that builds during wake time. If awake windows are too short, sleep pressure is low, making it harder to fall asleep. Too long, and overtiredness can cause fussiness and restless sleep. Striking the right balance supports smoother sleep onset and fewer night wakings (BASIS, 2024).
4. Wait a Few Minutes Before Responding Immediately to Cries (“Graduated Waiting”)
Tip: When your baby cries after being put down, pause for 2–5 minutes before responding. If needed, you can gradually extend the wait over a few nights. When you do go in, keep check-ins calm and brief—avoid picking up or feeding unless necessary.Why it helps: This approach, sometimes called “graduated extinction,” has been shown to reduce night wakings and help babies settle more independently, without negative effects on parent-child attachment (Gradisar et al., 2016).
5. Try Settling Methods Other Than Feeding
Tip: Use comfort techniques like patting, shushing, gentle rocking or holding, dim lights, soft voice, or white noise rather than always relying on feeding. Reserve feeding for true hunger needs.Why it helps: Babies who are consistently fed to sleep often form a strong sleep association, making self-soothing harder. Research shows that when feeding is not the primary settling method, infants are more likely to resettle on their own during the night (St James-Roberts et al., 2022).
Final Thoughts
Helping your baby sleep better doesn’t happen overnight, but by introducing small, consistent changes, you’ll build healthy sleep habits that last. A calming routine, the right timing, and gentle but consistent strategies all work together to support your baby’s ability to self-settle and sleep longer stretches. Better sleep for your baby means better rest for the whole family. 💛
Emma Purdue
Emma is the owner and founder of Baby Sleep Consultant, she is a certified infant and child sleep consultant, Happiest Baby on the Block educator, has a Bachelor of Science, and Diploma in Education.
Emma is a mother to 3 children, and loves writing when she isn't working with tired clients and cheering on her team helping thousands of mums just like you.
References
Mindell JA, Telofski LS, Wiegand B, Kurtz ES. (2009). A nightly bedtime routine: impact on sleep in young children and maternal mood. Sleep, 32(5), 599–606. Link
St James-Roberts I, Roberts M, Hovish K, Owen C. (2022). Sleep parenting practices are associated with infant self-soothing behaviors when measured using actigraphy. J Sleep Res. Link
BASIS. (2024). Infant Sleep Biology. Link
Gradisar M, et al. (2016). Infant sleep training: rest easy? Sleep Med Clin, 11(3), 343–349. Link
St James-Roberts I, Roberts M, Hovish K, Owen C. (2022). Sleep parenting practices are associated with infant self-soothing behaviors when measured using actigraphy — duplicate listing as requested. Link
