3 Ways to Improve Your Baby's Sleep Without Sleep Training 

There are so many things that affect how well a baby sleeps, which is why sleep training alone often doesn't work. Quality sleep is about so much more than sleep training! 

If you're hoping to see improvement in your baby's sleep, but you don't want to sleep train, try these things first. They're also really important to have in place before you start sleep training to set your baby up for success. You may even find that these 3 steps are all you need to do to help your baby make big sleep gains.

1. Make sure your baby's sleep "schedule" is appropriate. This means making sure that you are following wake windows (younger babies) or a clock-based schedule (older babies and toddlers) that allows your baby to build up enough sleep pressure to sleep well without becoming overtired. Both overtired and under tired have huge negative impacts on sleep. 

You also want to be sure that your baby is getting an appropriate amount of daytime and nighttime sleep in a 24-hour period. Most babies (4 months and up) need between 11 and 12 hours of nighttime sleep and 2-3 hours of daytime sleep, depending on their age. Too much or too little daytime or nighttime sleep can also lead to sleep struggles and long periods of being awake in the middle of the night. 

2. Check the room environment. When it comes to your baby's sleep space, there are a few things that really matter.

   1. The amount of light in the room

   2. The presence of blue light (get it out!)

   3. The level of stimulation 

Ideally, you want your baby's room to be as dark as possible. If you're going to use a nightlight, red is the best choice, as it's the least invasive to sleep. Most importantly, you want to prevent sunlight from coming into your baby's room, especially in the early mornings. Sunlight provides a natural cue that it's time to wake up, so you want to keep it out of the room during sleep times as much as possible..Blackout shades and curtains really help with this. 

You also want to make sure that there isn't any blue light coming into your baby's room, as blue light often impacts the release of melatonin. The  best thing you can do is to take any electronics out of your child's room, and try not to have your baby napping in a room with the TV on. 

The 3rd environmental factor is the level of stimulation. Mobiles and music often make quality sleep more difficult, as they provide too much stimulation and changing sounds. White noise is a great alternative, as it blocks out extraneous sounds and mimics the sound of the womb. The American Academy of Pediatrics recommends that the sound machine volume be at 50 decibels or less. The CDC recommends that the volume be at 60 decibels or less. It is also advised to have the sound machine at least 7 feet from your child's bassinet or crib. 

3. Be sure your baby is taking full feeds. This is a biggie! If your baby (4 months or older) is nursing or taking a bottle very frequently, she likely isn't getting full feeds and will require more periods of eating to get the appropriate caloric intake for the day. By spacing your baby's feeds to every 3-4 hours (with your pediatrician's okay), your baby will  be able to take full feeds, which will help her stay satiated for longer and take in more calories throughout the day. This can often help babies make it through the night without a feed. When it comes to dropping night feeds, always talk with your baby's pediatrician first, and watch  your baby closely for cues that he actually is hungry in the night. Some babies will continue to need a middle of the night and/or early morning (4-5am) feed until between 10 and 12 months of age. Others are ready to drop the middle of the night feed much sooner. Tuning into your baby's cues and offering well-spaced, full feeds throughout the day will help you know what your baby needs. 

Getting these 3 things in place often leads to big changes with sleep! For more information, download my free guide, 3 Things You Can Start Tonight to Improve Your Child's Sleep (without sleep training). 

If you're looking to make big changes to your child's sleep in a way that feels right in your heart, book a free 20-minute discovery call with me. I will show you how to totally transform your child's sleep in just 2-3 weeks. Most of my clients see big results in just 2-3 nights!

Your child CAN be a good sleeper. I'll show you how to get there.