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If you’re searching for this at 2 a.m. after rocking a wide-eyed infant, please know you’re not alone. Baby sleep shifts incredibly fast as they develop, and what worked yesterday might not work tonight. 

In the world of new parents, "better" sleep usually means nights that feel more predictable and a baby who’s easier to settle, rather than a perfect, uninterrupted sleep stretch. The good news is that you don't need a total overhaul to see that kind of progress. 

In this post, we go over five practical sleep strategies you can start adjusting today around your sleep space setup, daytime rhythm, bedtime routine, sleep cues, and your night-wake plan to help you and your baby get more restful sleep windows. 

Whether you are navigating newborn sleep or managing the shifting sleep habits of an older infant, these strategies can support your family's well-being without turning bedtime into a stressful spreadsheet.

Strategy 1: Make the sleep space safe and simple

Creating a safe sleep environment is the foundation of a restful night. The goal is to keep the crib as bare as possible to ensure your baby stays safe and comfortable throughout their sleep cycles. 

Following safety guidelines from the American Academy of Pediatrics (AAP) not only helps reduce sleeping risks but also reduces environmental stressors that might disrupt normal sleep:

  • Back to sleep: Always place infants on their back for sleep on a firm, flat mattress with a fitted sheet. This is the gold standard for safety.

  • Own bed: For the first few months, most babies sleep safest and best in their own bed (like a crib or bassinet) in the same room as their parents.

  • Clear the clutter: Keep the crib free of blankets, pillows, stuffed animals, loungers, or weighted sleep suits. A bare crib is a safe crib.

  • Check the temp: Maintain a cool, comfortable room temperature to avoid overheating, which can lead to restless night sleep. If you’re comfortable in a light layer, your baby likely is too.

  • Maintain consistency: If you are using multiple sleeping spaces, try to provide a consistent environment (dark room, cool temperatures, empty crib, white noise, etc.). This helps your baby understand when it’s time to sleep.

Tools like Nanit’s Breathing Wear also offer a sensor-free way to monitor breathing motion, helping you keep the crib clear of electronics or loose items while helping you keep informed during your baby’s sleep time.

Strategy 2: Use a daytime rhythm that supports restful nights

Healthy sleep habits actually start the moment your baby wakes up for the day. While it’s tempting to follow a rigid nap clock, babies develop their own sleep patterns over time. Young babies, for example, respond much better to a consistent sleep schedule based on their age, unique sleep cues, and internal clock.

Think of your day in terms of "bright days and boring nights." 

  • During natural daylight hours, keep the house bright and active to help your baby’s circadian rhythms develop. 

  • During nighttime, keep stimulation to a minimum. As evening approaches, protect the last wake window by avoiding overstimulation. 

This approach helps prevent those difficult bedtime battles and "false starts" where a baby wakes up shortly after being tucked in.

Managing screen exposure is another effective strategy to keep in mind as your baby grows. 

For starters, the AAP recommends zero screen time for infants. As your little one enters the toddler years and screens become a bigger part of the daytime rhythm, they can become a significant factor in sleep quality. Nanit Lab research on screen exposure suggests that even "passive" background media can impact a child's sleep patterns.

If nights are rough, consider this a "testable lever"—reducing background TV or screen use during the day may help your little one fall asleep and stay asleep more consistently when the sun goes down.

Strategy 3: Keep bedtime routine short and repeatable

A consistent bedtime routine acts as a bridge between the busy energy of the day and the calm nighttime vibes. You don't need an hour-long production; in fact, a 10- to 20-minute routine is often the "sweet spot" for getting a baby to sleep.

Following the same routine for a daily setup might look as simple as:

  • Step 1: A quick, warm bath or a fresh diaper change.

  • Step 2: A short read, a familiar song, or a quiet cuddle.

  • Step 3: Placing your baby down in their bed while they’re calm but still awake.

If your baby shows signs of separation anxiety, a consistent routine can help by providing stability regardless of who handles that night’s duties. Consistency is key, especially for working parents, families with multiple babies, older children, or those receiving assistance from additional caregivers. Having one routine that everyone can replicate makes transitions smoother.

Just try to avoid building a routine so complex that only one parent can manage it with ease.

Strategy 4: Choose 1–2 sleep cues and stick with them

Infants are essentially "pattern seekers." They often look for the same conditions they had when they first fell asleep to help them stay asleep or transition between sleep cycles. By providing one or two specific cues around bedtime, you’re helping your baby learn a familiar "map" back to dreamland.

Consider picking from this "cue menu":

  • Going into a completely darkened room (blackout curtains are your friend).

  • A consistent sleep sack that signals "sleep mode" and that comfortably helps babies spend longer periods asleep.

  • A specific phrase or short lullaby you only use at bedtime.

Tools like the Sound and Light Machine can also help you set consistent light and sound signals for sleep time, helping communicate to your baby's brain that it's time to start sleeping, regardless of who’s taking charge that particular night.

Strategy 5: Use a night-wake plan (Pause → Assess → Respond)

It’s perfectly normal for babies to wake multiple times a night as they move through different stages of active sleep, REM sleep, and non rem sleep (which includes both light sleep and deep sleep). 

When the baby cries or you hear a stir over the monitor, having a "Pause, Assess, Respond" plan can help even an exhausted parent feel more in control.

  • First, Pause. Give it a short beat—sometimes 30 to 60 seconds—to see if your baby’s just in an active sleep cycle and can self-settle. 

  • If they don't, assess the situation. Are they showing cues for night feeds? Is their diaper wet? Are they too hot or too cold?

  • If you need to respond, keep it quiet and simple. Keep the lights dim, use minimal stimulation, and repeat the same soothing approach every time. 

Nanit Lab research on perceived sleep problems shows that our own experiences and behaviors as parents often shape how we view "sleep problems." By picking one response pattern and holding it for at least three nights, you give your baby a chance to learn what to expect, which can reduce night wakings for everyone.

What to do tonight and when to consult a professional

Improving your baby's sleep habits is all about trying incremental, repeatable, and effective strategies. Whether you feel your baby needs more sleep or less sleep, focusing on a safe sleep space, a supportive daytime rhythm, a short routine, and a consistent night-wake plan will help your baby grow toward the goal of a full night of uninterrupted sleep.

And while many babies experience temporary sleep bumps along the way as a normal part of development, you should always trust your gut. If you think there’s a problem, talk to your pediatrician if you have concerns about your baby's breathing, feeding, or growth, or if they show signs of sleep disorders or extreme irritability. 

For everything else, remember that progress is rarely a straight line—you’re doing a great job already by getting informed, and helping your baby sleep through the night is a journey you're not taking alone.

CONTRIBUTORS

Natalie Barnett, PhD serves as VP of Clinical Research at Nanit. Natalie initiated sleep research collaborations at Nanit and in her current role, Natalie oversees collaborations with researchers at hospitals and universities around the world who use the Nanit camera to better understand pediatric sleep and leads the internal sleep and development research programs at Nanit. Natalie holds a Ph.D. in Genetics from the University of New England in Australia and a Postgraduate Certificate in Pediatric Sleep Science from the University of Western Australia. Natalie was an Assistant Professor in the Neurogenetics Unit at NYU School of Medicine prior to joining Nanit. Natalie is also the voice of Nanit's science-backed, personalized sleep tips delivered to users throughout their baby's first few years.

Dr. Maristella Lucchini serves as Senior Clinical Researcher at Nanit. In her role, Maristella works to secure grant funding in collaboration with Nanit's university research partners and supports the development of the company's research collaborations around the world. Previously, Maristella served as an Assistant Research Scientist in the Division of Developmental Neuroscience, Department of Psychiatry at Columbia University Irving Medical Center where she led projects across several cohorts focusing on prenatal and perinatal health. Maristella holds a Ph.D. in Biomedical Engineering from Politecnico di Milano.

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