Baby Sleep Tips: helping your child settle in their first year 

If you're feeling exhausted, you're not alone. Sleepless nights can be tough, both emotionally and physically. It’s completely normal to feel overwhelmed, especially if you're sleep deprived. Remember, it is usual for babies to wake during the night, particularly in the first few months but for many it may last longer. 

Rest when you can, accept help when it's offered, and be kind to yourself, sometimes despite your best efforts they just won’t sleep! This phase won’t last forever, and things will gradually get easier.  

Our experts have shared some advice below which has been co-produced in partnership with The Lullaby Trust.   

If you’re concerned about your baby’s sleep or your own wellbeing, don’t hesitate to speak to your health visitor or doctor. Support is available, and you don’t have to manage everything on your own.

How much sleep does my baby need? 

Babies can sleep anywhere from eight to 18 hours a day. It’s completely usual for healthy newborns to wake multiple times during the night, especially in their first few months. Because babies have small stomachs, they usually need to feed every two hours or so. As they grow, they may be able to sleep for longer stretches. The NHS has information on sleep patterns you might find helpful.

How can I help get my baby to sleep? 

Learning the signs that your baby is tired will help you spot when it might be the right time to try and get them off to sleep.  

Your baby may become fussy or cry when they get tired. They might rub their eyes, pull on their ears, or even stare off into space. Try and put your baby down for bedtime or a nap when your baby shows these signs.

 Creating a bedtime routine  

Following the same steps every night at the same time will help your baby to realise that it's nearly time to go to sleep. 

A bedtime routine may help them settle. Your routine could include:  

• Giving your baby a warm bath.  

• Cleaning their teeth.  

• Changing them into their night clothes.  

• Reading them a bedtime story.  

• Singing them a lullaby or playing relaxing music.  

• Giving your baby a cuddle or a gentle massage.    

• Saying goodnight to family members.  

• Dimming the lights.  

It’s a good idea to limit screen time before bedtime. The light will stimulate your child and make winding down more difficult.  

Remember, babies should be in the same room as their parent or carer for sleep for at least the first six months, for both daytime and nighttime sleep.

What to do when babies wake in the night 

We want our babies to learn that nighttime is for sleeping, so when they wake in the night try to keep things quiet, dark, and chilled. This will hopefully make it easier to get them back to sleep. Try to: 

• Keep the lights down low or use a night light. 
• Not change your baby’s nappy unless they need it. 
• Use a quiet voice and try to limit how much you talk to them. 
• Put your baby down as soon as you have fed and/or changed them. 
• Avoid playing with them. 

Help with nap time 

Don’t worry about keeping the house completely quiet during daytime naps as babies benefit from learning to sleep with some background noise. Some babies even prefer it!

Especially in the early days, if you can, try to sleep, or at least rest, if your baby naps. It’s not always easy when you feel like you’ve got jobs to do or other children to care for but even a few minutes of rest may benefit you.

Helping your baby sleep safely 

As a new parent, you’ll want to do everything you can to help keep your baby safe and well. One important way to help protect your baby is by following safer sleep guidance. This can significantly reduce the risk of Sudden Infant Death Syndrome (SIDS), sometimes known as "cot death".

Tips for creating a safer sleep environment  

The following dos and don’ts are based on expert advice from organisations like The Lullaby Trust and the NHS and can help lower the risk of SIDS.  

Do:  

• Always place your baby on their back to sleep, in a separate, clear sleep space such as a cot or Moses basket.
• Keep your baby’s head uncovered and avoid using hats indoors for sleep.
• If using blankets these should be firmly tucked in and be no higher than their shoulders. Use the ‘feet to foot’ position. Place your baby with their feet at the bottom of the cot, Moses basket, or carrycot to help prevent wriggling under the bedding.
• If using a baby sleeping bag, make sure it is well fitted and follow any manufacturer’s guidance.   
• Keep your sleeping baby in the same room as you (day and night) for the first six months.  
• Use a firm, flat, waterproof mattress that’s in good condition.  
• Wherever you’re planning for your baby to sleep, it is recommended to make your bed as safe as possible for your baby. The Lullaby Trust have more information on how to make your bed safer for co-sleeping.
• If you can, breastfeed your baby. This is known to lower the risk of SIDS.  
• Ensure a vape and smoke-free environment for your baby, both day and night.  
• Follow safer babywearing advice if using slings or carriers –The Lullaby Trust offers helpful guidance on babywearing.

Don’t:  

• Never sleep with your baby on a sofa or armchair, this increases the risk of SIDS.
• Avoid bed-sharing if you or anyone in the bed smokes, the baby was exposed to smoking in pregnancy, anyone in the bed has consumed alcohol, or have taken any drugs or medication that makes them drowsy.
• Don’t bed-share if your baby was born prematurely (before 37 weeks of pregnancy) or weighed under 2.5kg (5.5lbs) at birth.  
• Don’t let your baby overheat or get too cold. Aim for a room temperature between 16°C and 20°C with light bedding or a baby sleeping bag.

What your baby needs, and doesn’t need, for safer sleep 

When it comes to sleep, babies need very little. In fact, the simpler the setup, the safer it usually is. 

Avoid using: 

• Pillows or duvets. 
• Cot bumpers. 
• Soft toys in the cot. 
• Loose bedding. 
• Sleep pods or nests. 
• Positioning aids (like wedges or straps). 

Your baby’s sleep space should be flat, firm, and clear.

You’re doing your best, and that’s enough 

When you’re not getting enough rest, or you’re struggling to get your baby to sleep it’s easy to feel like you’re alone but there’s lots of people in the same boat. If you need more support:  

• Your health visitor or doctor can talk things through with you. 
• There’s lots of information on safer sleep on The Lullaby Trust website.
• The NHS website has newborn and baby sleeping advice.
• The charity ICON has information on how to cope with crying babies.
• Cry-sis has support for parents with crying and sleepless babies. 

Together, we can help your baby sleep more safely and help you rest a little easier too. 

The content of this page has been co-produced in partnership with The Lullaby Trust.

All of the information on this page was created with practising health professionals. This page was reviewed in December 2025. We will next review the page in 2028.