How to Help Your Baby Sleep Better
Sleep windows, tired cues, and the routine that works.
There's no such thing as a "baby who sleeps through the night" in the first months — that's biology, not bad habits. But there are strategies that make a real difference. The key: respect your baby's sleep windows.
Sleep windows by age
0-2 months
45-60 minutes awake between naps. Gets tired very fast.
3-4 months
60-90 minutes awake. This is when sleep regression hits.
5-6 months
2-2.5 hours awake. Starts consolidating naps (3 naps/day).
7-9 months
2.5-3 hours awake. Transitioning from 3 to 2 naps.
10-12 months
3-4 hours awake. 2 stable naps, bedtime ~7:30pm.
Tired cues (act before crying)
Rubbing eyes or ears
Yawning (note: if yawning a lot, may already be overtired)
Glazed look, less eye contact
Less interest in playing or surroundings
Sudden irritability without apparent cause
Bedtime routine (20-30 min)
Same time, same order, every night — the brain learns the pattern
Bath → massage → pajamas → calm feeding → song → crib
Dark and cool room (18-20°C / 64-68°F is ideal for sleep)
Constant white noise — helps ignore household noises
Always on their back to sleep, on a firm flat surface, without pillows or loose blankets. No bed-sharing. (AAP Safe Sleep 2022)
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The sleep window: put your baby down BEFORE they're overtired. If they're already crying, you've missed the ideal moment.
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mi·ma is a support logbook for parents. This guide is informational and does not replace consultation with your pediatrician. For any concerns about your baby's health, consult a healthcare professional.
Sources
- · AAP Safe Sleep Guidelines 2022
- · Healthy Sleep Habits Happy Child (Weissbluth, 2015)
- · The Sleep Lady's Good Night Sleep Tight