Natural Sleep Remedies for Babies
Getting adequate, quality sleep is vital for your baby’s growth and development. While some babies naturally sleep well, many struggle with falling and staying asleep. Before giving medications, you can try many natural remedies to help your little one sleep better.
If your baby is having trouble sleeping, you can try several natural remedies before taking medication. In this blog article, we’ll explore 15 natural ways to help your baby sleep better.
15 Natural ways to help your baby sleep better
1. Establish a Bedtime Routine
Creating a consistent bedtime routine signals to your baby’s body that it’s time to wind down and go to sleep. Try to follow the same sequence of activities leading up to bedtime each night. For example:
- Give your baby a bath
- Put on pajamas
- Read a story
- Sing a lullaby
- Cuddle and say goodnight
Sticking to this routine helps your little one relax before bed. Over time, they’ll associate these soothing activities with falling asleep.
2. Create a Restful Environment
Make sure your baby’s bedroom has a calming ambience that promotes healthy sleep. Here are some tips:
- Keep the room at a comfortable temperature between 65-70°F
- Use blackout curtains to block excess light
- Play soft music or nature sounds
- Ensure the crib mattress is comfortable
- Remove loud toys that could stimulate your baby
Having a peaceful bedroom setting removes distractions so your little one can drift off to sleep.
3. Give Baby a Massage
Gently massaging your baby is an extremely soothing activity that can lull them into a deep, restful sleep. Focus on massaging areas like your baby’s arms, legs, back, feet and tummy using a natural oil.
The soothing skin contact and strokes are very calming and can help relieve restless energy.
4. Try Infant Reflexology
Reflexology uses pressure points on the feet, hands and ears that correspond to specific organs and body systems. By stimulating these points, reflexology aims rebalance the body and promote better functioning.
Some parents have found that a simple infant foot massage focusing on key reflexology pressure points helps soothe babies before bedtime. Be very gentle, only using light touches with your fingertips.
5. Play White Noise
White noise filters out background sounds that may startle your baby awake. It can be especially helpful if you have older kids, pets or live in a noisy environment.
Some examples of white noise are:
- Sound machines or apps with fan or ambient noise
- A running shower
- Vacuum cleaner
- Hair dryer
The repeated static sound has a calming effect that can help lull your little one into a deep sleep.
6. Swaddle Your Baby
Swaddling restricts your baby’s movements by snugly wrapping them in a lightweight muslin cloth or blanket. This makes them feel safe and secure, while preventing startling reflexes that could wake them.
Make sure to swaddle properly, leaving room for hips and legs to move naturally. Stop swaddling once your baby starts showing signs of trying to roll over.
7. Use Blackout Curtains
Exposure to light can disrupt your baby’s circadian rhythm and melatonin production, making it harder for them to fall and stay asleep.
Install thick, room-darkening curtains or blinds to block outside light from streetlamps, house lights, etc. Consider using an eye mask on your baby if the room is still too bright. The darker setting will help reinforce their sense of night vs. day.
8. Play Calming Music
While infants are too young to sing traditional lullabies, they can still benefit hugely from a musical bedtime routine.
Try playing soft tunes and nature sounds to relax your baby’s nervous system. Good options include gentle classical music, heartbeat sounds, ocean waves or rain showers. The repetitive, low tones have a soothing effect that promotes healthy sleep.
9. Give a Warm Bath
Warm baths before bedtime raise your baby’s body temperature slightly. When they come out, the evaporation has a cooling effect that makes babies sleepy and relaxed.
Keep the water between 92-98 F and limit baths to 10 minutes. Gently wash your infant using mild cleansers then bundle them snugly afterwards when drying off.
Important safety note: Never leave your baby alone during bath time.
10. Try Infant Sleep Machines
Infant sleep machines mimic sounds from inside the womb, like your heartbeat and blood flow. These soft, repetitive noises are extremely soothing and can quickly lull your baby into dreamland.
Some sleep machines have a removable “doohickey” with Velcro straps you can attach to your baby’s crib. This minimizes electronics near your little one but keeps the calming sounds playing all night long. Look for models with adjustable volumes, timers and heart rate settings.
11. Ask Your Pediatrician About Probiotics
Probiotics support healthy gut bacteria and digestion, which plays a key role in sleep. Some babies who have reflux, gas or colic pain don’t sleep well due to gastrointestinal issues.
Talk to your pediatrician first, but probiotic drops or powders specially formulated for infants may help. Always follow dosage instructions carefully.
12. Avoid Screens before Bedtime
Bright light from TVs, tablets, phones and other electronics can hinder melatonin production and stimulate your baby’s mind before bed.
Ideally, avoid using any screens around your baby for 1-2 hours before bedtime. If you do watch TV or use devices, try to project them away from your infant. The less blue light exposure, the better for healthy, restful sleep all night.
13. Adjust Your Baby’s Naps
Getting the right amount of daytime sleep is crucial for healthy nighttime slumber. If your baby is having trouble sleeping at night, take a look at their napping schedule.
Signs your little one is getting too much daytime sleep include:
- Short cat naps (under 45 mins)
- Napping late in the day (after 4 pm)
- Total daytime sleep exceeding 3-4 hours
To reinforce the difference between night and day, make sure your baby gets 1-2 longer naps earlier in the daytime.
If they are still wide awake at bedtime or wake frequently at night, they may be getting too much shuteye during daylight hours.
On the other hand, if your baby is overtired, they may struggle to fall asleep or not sleep soundly. Signs of undertiredness include:
- Taking short naps (under 45 mins)
- Total daytime sleep less than 2-3 hours
- Rubbing eyes, fussing or yawning through wake windows
Adjust nap times and durations to ensure your baby gets enough daytime sleep. Getting this balance right can prevent bedtime struggles.
14. Give a Pre-Bed Feed
Having a larger-than-usual breastfeed, bottle feed, or solid food 30-60 minutes before bedtime can help your baby sleep for longer stretches at night.
The goal is to make sure they aren’t hungry without overfeeding. Aim to give your baby enough to take the edge off their appetite so they feel satisfied.
The tryptophan found in dairy products and the natural sugars in fruits or vegetables triggers the release of sleep hormones like melatonin and oxytocin. A pre-bedtime feeding routine helps your little one feel cozy, nurtured and ready for sleep.
15. Do Daily Activities with Older Babies
Starting around six months old, you can help your baby sleep better by ensuring they have plenty of play and activity time.
Try:
- Tummy time
- Reaching games
- Gentle exercise like leg and arm bicycles
- Play mat or jumper toys
- Easy grasp toys for hand coordination
- Splashing during bath time
Getting regular physical exercise and working on developmental milestones helps your baby burn off energy so they are primed for sleep.
As your baby grows into a toddler, maintain an active routine during daylight hours. This might include:
- Playing in a park
- Dancing to music
- Kicking or throwing balls
- Taking outdoor walks
- Playing chase
Keeping your little one occupied physically earlier in the day sets them up for sounder sleep at night.
With some patience and consistency using these tips, your baby’s sleep should show improvement over time. The goal is to set your little one up for healthy sleep habits right from the start, so don’t be afraid to experiment to find what works best!
