When it comes to how to make baby sleep, I have one word (well…two words…): EARLY BEDTIMES.
You have often heard me talk about early bedtimes and how important they are. I’m passionate about this and not because I love to go to sleep early myself (I do). There is actually a reason and lots of scientific proof behind the madness!
It is SO important for us to work WITH your natural biological rhythms rather than AGAINT them. Here’s what I mean, our bodies naturally work around sleep wake cycles – our circadian rhythm. These circadian rhythms are governed by our biological clock and dark (night) light (day) cues. There are certain times of the day when our bodies are more rested and ready for sleep. Ever heard of siestas? Many countries still adhere to siesta times and this is for a very good reason. Early afternoon is one of these “magic waves” -ideal for those mid-day naps btw, as is 6-7:30pm (see chart below).
How to Make Baby Sleep - Ride the Magic Wave!
What is the “Magic Wave” - These are times that our bodies produce a surge of melatonin and our cortisol levels drop, causing us to become sleepy. The rest of the day is a dance between the dominance of cortisol and melatonin, hormones and body temperature. When melatonin is rising our bodies are relaxing and we can achieve sleep the easiest, plus we get the best quality and most restorative sleep because we are riding that sleep wave!
This can be adjusted for adults as the times that we are exposed to light varies (we stay up later watching tv and are exposed to light at later times) and we as adults need less hours of sleep (not a lot less though! 7-8 hours is ideal). For babies however, their biological clocks are still new (they don’t develop until at least 12 weeks of age) and these times are naturally going to occur (based on sunrise and sunset). They also need MUCH more sleep (12-13 hours depending on age). THIS is why bedtime between 6-7:30pm is so important. Usually if there is a problem with sleep an early bedtime can go a long way or even be a solution.
A great example of this is when you travel to a different time zone, you are then working against your bodies natural rhythms and jet lag sets in. Jet lag is an awful feeling because you are awake when your body is telling you to sleep and vice versa. Imagine your baby experiencing jet lag all the time!
“early bedtime is unrealistic for us, we get home from work late and want to spend time with our sweet baby”
I often hear this from parents and I totally get it. So fair! Quality time is soo important but here’s the thing, quality sleep is just as important for your baby’s health and development (also for your night’s rest). Think of it this way, sleep is just as important as food and you would never deny your baby a meal, it’s often hard to think of sleep in this way but it’s true. Sleep is just as much a need as food and diaper changes. Also, quality time can be hampered by a grumpy overtired baby and this can lead to restless nights for all.
So, parents don’t stress, if you can make bedtime early 80% of the time that will make a huge difference. Meaning that if bedtime lags 20% of the time or life happens, that’s not a problem! Well rested babies can easily bounce back.
Another myth out there that I see often, is the idea that an earlier bedtime will cause early waking’s. That’s not the solution when you want to know how to make baby sleep! However, this is just not the case. Sleep begets sleep. Unless you’re putting your baby to bed at before 5pm, a 7pm bedtime will not affect wake up time (which is ideally 7am- same biological principal applies). The percentage of babies that need less night sleep than most is very tiny. Early bedtime might actually fix early wakings as they are often caused by over-tiredness.
As I always say, when it comes to how to make baby sleep, do what’s best for you and your family, if later bedtime is working for you then don’t change a thing! But for those struggling, I always say fall back to an earlier bedtime and see what a difference it makes.
I’ve included below some visuals of cortisol and melatonin levels and how they fluctuate throughout the day and night. Cortisol wakes our body up, while melatonin makes us sleepy.
Baby Sleep Training www.babysleeptraining.com
Of course, if you’re looking for a plan on how to make baby sleep, I’m always here to help. Make sure you book a call
