How to Improve Frequent Night Wakes

Below are some tips to help your little one have better sleep at night, and reduce night wakings.

1. Follow the age-appropriate wake window
   The wake window is the maximum amount of time a baby can tolerate being awake between naps and before bedtime. Wake windows shorter or longer than the age range can cause night wakings, early morning rise, and short non-restorative naps. See wake windows by age.
2. Create a consistent bedtime routine
   Implementing a calming bedtime routine can signal to the baby that it's time to sleep. This might include a bath, story, or lullaby.
3. Active awake time
   Keeping active during the day can promote better sleep at night. Daytime activities stimulate the body and mind, making it easier to wind down and enjoy restful sleep when nighttime comes. Fresh air works wonders for both babies and parents alike!
4. Ensure a comfortable sleep environment:
   Make sure the room temperature is between 20°C (68°F) and 22°C (72°F).
5. Use a white noise machine to block out disruptive sounds. Research has shown that white noise can help babies achieve deeper sleep, reducing the frequency of night awakenings.
6. Dress for bed. Opt for lightweight, breathable materials like cotton. Over-bundling is a common mistake. Dress your baby similarly to what you are dressing. Assess if their chest and back feel warm, not hot. Adjust their layers if needed and reassess. If you are unsure, aiming it a bit cooler than warmer is always safer. Use a sleep sack for safety.
7. Make the room dark. It's best to switch off any night lights and shield the windows effectively. Ambient light can stimulate a baby's brain, signaling it's wake-up time instead of sleep time!
8. Replace sleep associations that no longer work for you. When babies wake up, they will need what put them to sleep initially in order to fall back asleep. Feeding or rocking on your arms, for example. Teaching your baby to fall asleep independently can help reduce night wakes due to associations - remember, you only need to change what no longer works for you.
   Gradually reduce rocking or feeding to sleep, allowing your baby to get drowsy but not fully asleep before placing them in the crib or bassinet. You can put your hand on the chest for a few minutes and rock side-by-side. Gradually reduce the time you keep your hand on the chest until your baby no longer needs it. Here is a quick guide to teaching your baby to fall asleep independently.
9. Pause Before Responding:
   If your baby cries or fusses, wait a few minutes before responding while remaining close and watching for any signs of distress. You might find that your baby is quickly able to soothe themselves back to sleep. 
10. Wean night feedings after green light from baby's doctor
    When your baby wakes up frequently at night, night feedings can help soothe them back to sleep. While effective initially, this can cause "reverse cycling" where babies snack during the day and expect substantial meals at night. This habit disrupts their sleep and daytime hunger patterns. To combat this, focus on ensuring your baby gets enough calories during the day, reducing their nighttime feeding dependency little by little.