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4 - 6 months

Best baby sleep suggestions

17 June 2022 | By Glynis Horning

When your baby sleeps well, so do you. Try these tips.

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Newborns sleep on average 16 to 18 hours a day, and more than half that time is in eye movement (REM) sleep – which is essential for their rapid neurological and brain development, says Michelle Baker, a Durban clinical psychologist with a special interest in sleep.

In fact, research has linked broken sleep and overall shortened sleep before age 3 (by which time they need 10-13 hours) with lower cognitive performance, hyperactivity and ADHD. So be sure your baby gets their ZZZs. Besides, you’ll feel better rested and equipped to parent!

For better baby sleep, try these expert tips:

1. Limiting nap time

Limit your baby’s last day nap to less than two hours. Wake them, offer them a feed and keep them awake – play and interact with them, says Baker.

2. Create a bedtime routine

Find a beadtime routine that works for you - and stick to it. This could be a bath, a gentle massage (with baby-safe oil), a last feed so they feel full and content, a story or soothing song, and a cuddle.

3. Nighttime nappies

For their last nappy change, apply an extra layer of bum cream and fit especially absorbent nighttime nappies so you need to change – and risk waking – them only if they've made a poo.

4. Consider moving baby into your room

This is controversial, says Baker, but the American Academy of Paediatrics recommends it for the first six month or year because it encourages breastfeeding, and helps your baby sleep for longer spells. It seems closeness may help regulate baby’s breathing and nervous system reactions.

5. Clear the clutter

Keep the area around their crib or cot free of stimulating distractions such as squeaky toys and musical mobiles. The cot should be for sleeping only, not a play zone.

6. Control the light

If possible, fit a dimmer and darken the room at night to trigger their brain to release the sleep hormone melatonin. When it’s time to wake, turn the light up bright or open the curtains to let in the sun.

7. Create a calm (not entirely quiet) space

Rather than insisting on silence while they sleep, and having them startle awake at any unusual noise, get them used to sounds by playing soothing music or white noise. Try a fan on medium (just don’t let it blow directly on them), or a radio tuned to transmit static. If you go to your baby at night, speak softly or not at all, and avoid eye contact, so as not to stimulate and wake them.

8. Keep them comfortable

Babies (and adults) sleep better when slightly cool, so don’t overdress your baby or use thick blankets, says Baker. Opt for layers you can regulate. Choose natural fabrics.

9. Swaddling

Before four months, try swaddling baby firmly in a soft cloth. This can comfort them by recreating the gentle pressure of the womb, and prevent them from waking with the startle reflex all newborns have.

10. Give it time

Don’t hurry to your baby at the first sign that they're awake - rustling, babbling or crying. Give them a little time to resettle, so they can learn to soothe themself, Baker says. But if crying persists, never ignore it. Rather than pick your baby up, rest your hand on them soothingly or gently stroke them.

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