3 Simple Ways to Get More Sleep Today
Does the very thought of sleep training feel too overwhelming to you? Are you wanting to try something, anything, but don’t know where to start? Let me help you! Here are three simple things you can do today to get better sleep.
Have a Consistent Bedtime Routine
Did you know that having a bedtime routine can make a huge difference in your baby’s sleep? Bedtime routines let your baby know that it’s time to relax and get ready for bed. You can choose whatever bedtime routine that you like, but keep it consistent.
My baby’s bedtime routine includes: bath, jammies, feed, change diaper if needed (anyone else’s babies get a wet diaper 2 seconds after getting a clean one on?!), and sing a song while changing/swaddling/putting baby in sleep sack. Then, I turn on the sound machine on, turn the lights off, and kiss my baby goodnight!
Teach the Difference Between Day and Night
“My newborn baby sleeps all day and is awake all night! It’s like her days and nights are switched. HELP!” Let me start by saying this is completely normal. They simply haven’t developed the internal clock yet that we have. Our brains know that light=awake and dark=sleep. Their little brains don’t understand that… yet. So how can we help our babies develop this internal clock and teach them the difference between day and night?
During the day, open the blinds to let the sunshine in and keep lights turned on during the day. Talk to them a lot! Narrate your every move during their wake windows. If you’re not sure what an appropriate wake window is for your baby, get my FREE Wake Windows Guide HERE to make sure your baby is not getting overtired or under tired! When your baby is awake, do tummy time, read stories, and sing! Teach them that daytime is play time (except for naps, of course).
At night, I recommend you keep all the lights off, don’t talk, and keep things calm and quiet to teach baby that at night, we stay relaxed and sleep. Remember, the goal is to teach that night = sleep, not play. The more you socialize at night, the more they’ll want to wake up and play. Save the play time for the daytime.
Prevent Falling Asleep During Feedings
It is extremely common for babies to fall asleep during a feeding in those early weeks. I recommend you feed your baby 15-20 minutes before bedtime to make sure they are not falling asleep during feedings. This way baby will learn that eating and sleeping are two different skills, and you do not NEED one in order to do the other. Meaning, you don’t need to be drinking in order to fall asleep. By moving the feeding up a little bit earlier, your baby will learn to separate the two.
Example:
6:30 feed
6:45 bath, bedtime routine
7:00 in bed, awake
This way your baby still gets a full feeding before bed but can learn to fall asleep without nursing/drinking a bottle. This will also make it much easier for baby to transition through sleep cycles in the night without assistance. If you’re pregnant or have a newborn, I highly recommend making this a habit from the very beginning.
Making these little changes really can bring big results! And if you’re ready to dive in deeper and start getting 12 hours of sleep every night, find the Mini Course that’s right for you HERE.