Baby sleep | 12 simple steps to help your baby fall asleep and stay asleep

Posted on February 6th, 2019

Do you hold your breath every time you have to transfer your sleeping baby to her cot? Help her stay asleep for longer with these top tips. By Tammy Jacks

Help baby sleep with these top tips

Ask any mom and she’ll agree that there’s nothing quite as satisfying as getting her child to fall asleep, and stay asleep successfully. The truth is, this isn’t always easy to achieve – especially when it comes to transferring your sleeping baby from the car or pram to her bed. The good news is you don’t have to feel anxious every time you have to put your baby down.

ALSO SEE: How to put your baby to sleep in less than 1 minute

Here’s a few tips from the experts and moms who’ve tackled the task with confidence:

Understand the natural sleep cycle

Most babies sleep lightly for the first 45 minutes of a nap or at night. This is called REM (rapid eye movement) sleep. “In this light sleep state, your baby might jerk or twitch and can be easily woken by sounds and other sensory input in the environment,” explains Meg Faure, occupational therapist, speaker and author of Sleep Sense. Your baby then transitions into non-REM sleep where she won’t move much and will be hard to wake.

However, after 30 to 45 minutes (or around 60 minutes for toddlers), your baby will begin to move back into a lighter sleep again where he’s likely to wake, explains Faure. The process of becoming drowsy and falling asleep again into a light and then deep sleep is known as one sleep cycle. Your little one will go through many sleep cycles during the night, as well as during a nap.

It’s important to keep these sleep cycles in mind when your baby naps during the day. If you need to transition her to her cot, it might help to let her fall into a deeper sleep before attempting to move her. If she wakes fully after a sleep cycle, she might appear to be awake and refreshed, but as Faure explains, babies need to move into a deeper sleep at least once a day. So if you know your little one needs more sleep, try to re-settle her by patting her on the back or resting your hand on her so that she feels secure.

ALSO SEE: 4 ways you could be sabotaging your baby’s sleep

Avoid overtiredness

An overtired baby will have more trouble settling down, going to sleep and staying asleep, explains mom, sleep consultant and founder of the Baby Sleep Site, Nicole Johnson. “My boys always fell asleep easiest when I caught them before they started to fuss and cry. Some babies are much more sensitive to being overtired than others, so it’s important to watch their wake time,” she says. Wake time is the duration of wakefulness between sleep times, counting the time it takes to soothe your baby to sleep, explains Nicole. These zones vary greatly depending on your baby’s age and temperament, but knowing the best wake time for your child will help you avoid your little one becoming overtired and missing the optimum sleep window where she’s likely to stay asleep for longer. For example, a newborn will generally only be able to stay happily awake for around 40 minutes, a six-month old around 90 minutes and a toddler, from 12 months onwards, can stay awake for anything between three and six hours between naps. (The duration will increase as the child gets older.)

ALSO SEE: 10 ways to calm an overstimulated baby

Set the stage for sleep

If you’re out and about with your baby, but still want her to have a decent nap, or you need to transfer her to a bed or camp cot at a friend’s place, it will help to mimic the calm sleep space you have at home.

Here’s a few tips to keep in mind:

  • Keep the light out. Whether she’s sleeping in the pram or in a room, use darker curtains or a breathable blanket over the pram to block out the light.
  • Ensure the temperature is right. Your baby will sleep best in a room or space that’s between 16 and 20°C. Use blankets or a sleeping bag to cover her in winter and a fan and/or lighter cotton clothes in summer.
  • Use white noise. Studies have shown that a constant sound such as a fan or sound of the ocean or water (from a CD or iPad) helps babies to sleep deeper for longer. You can also use this noise to re-settle her if she wakes up during a transition.
  • Avoid talking or eye contact. If your child happens to wake up while you’re moving her, simply pat and shush her back to sleep without talking or looking at her.

ALSO SEE: A guide to help your baby sleep through the night

How to re-settle your baby if she wakes up

Five moms share their top tips for transitioning their sleeping babies into their cots:

1. Don’t let your baby nap on the go

“I know this strategy isn’t for everyone, but I try not to let my six-month-old nap on the go. I talk and sing to her in the car or stroller and make sure I get home for her nap times. This way, she hardly ever catnaps and she’s used to her sleep space, which really helps her to sleep longer and deeper in the day.” – Tarryn Piennaar, Johannesburg

2. Have a comfort blankie

“Before my baby falls asleep on my shoulder, I let her rest her head on her soft blanket, which is draped over my shoulder, so that when I transfer her, I put her down with her blanket too. She takes so much comfort in her blanket she rarely notices that I’m not holding her anymore.” – Simone Venter, Johannesburg

3. Dummies work really well

“I’ve always encouraged my baby to use a dummy as I find it a great pacifying tool when transferring him from his car seat or pram to his cot. If he falls asleep with the dummy, he generally won’t wake up when I transfer him, but if he does wake up, either when I’m picking him up, or midway through his nap, I just pop the dummy back in his mouth and make a constant “Sssh” sound so that he goes back to sleep easily.” – Sam Wilson, Cape Town

4. Invest in a carrier

“My kids were famous for falling asleep in the carrier on my chest, so I made sure I used a carrier that was easy to unclip and lift them out of when they fell asleep. I loved the Baby Bjorn Carrier but a light, cotton sling will work just as well as you could use it as a swaddle once they’re down.”  – Julia Perry, Cape Town

5. Implement a pre-sleep routine

“From the time my now 12-month old was a newborn, I always had a pre-sleep routine that involved singing, rocking for a minute and then patting her on her back once she was drowsy in her cot. If she happens to fall asleep in the car or pram, and wakes up while I’m transferring her, I simply repeat the pre-sleep routine and she settles again pretty quickly.” – Lisa Bain, Johannesburg