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7 Evidence-Based Tips to Help Your Baby Sleep Better
Tiny Years Team··2 min read
Sleep deprivation is one of the hardest parts of early parenthood. While every baby is different, there are strategies backed by research that can make a real difference.
1. Establish a consistent bedtime routine
Babies thrive on predictability. A short, consistent routine — bath, feed, story, sleep — signals to your baby that night-time is coming. Aim for the same sequence every evening, even if the timing varies a little.
2. Watch for sleep cues
Rather than watching the clock, watch your baby. Common sleep cues include:
- Rubbing eyes or pulling at ears
- Yawning
- Looking away or becoming less interactive
- Fussiness that comes on quickly
Putting your baby down when they show these signs — before they're overtired — makes settling much easier.
3. Create a sleep-friendly environment
- Dark room — blackout curtains make a real difference, especially in summer
- White noise — mimics the sounds of the womb and masks household noise
- Cool temperature — around 16–20°C is the NHS-recommended range for sleep safety
4. Separate feeding from falling asleep
If your baby associates feeding with falling asleep, they'll need that same trigger to resettle when they wake between sleep cycles. Try to keep the last feed a little earlier in the routine so they're drowsy but awake when you put them down.
5. Log your baby's sleep patterns
This is where Tiny Years really shines. Use the sleep tracker to log naps and night sleep — over a few days, you'll spot patterns that help you understand your baby's natural rhythms and predict the next nap window.
6. Respond consistently
Whether you're following a more responsive approach or gradually lengthening response times, consistency is key. Babies learn quickly what to expect from how you respond.
7. Look after yourself
You can't pour from an empty cup. Share night duties where possible, accept help when it's offered, and rest when you can. Your wellbeing matters just as much as your baby's.
Sleep is tracked automatically in Tiny Years with NHS-informed sleep predictions. Download the app to start logging today.
Capture your baby's milestones
Use the TinyYears app to journal every precious moment — photos, voice notes, videos and more.
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