10 Best Natural Sleep Aids For Babies

Ever wonder how to help your baby drift off to dreamland naturally? From swaddling to optimal sleep positions, we’ve got you covered. Below, we explore the best natural sleep aids for babies to ensure your baby (and you!) get a restful night’s slumber.

Let’s dive in!

The Best Natural Sleep Aids For Babies

Here are the top 10 natural sleep aids for babies and how to use them:

1. Swaddling

Swaddling involves wrapping your baby snugly in a blanket to mimic the womb’s security and warmth. This can help reduce the startle reflex that might wake your baby and promote longer sleep.

• Use a soft, breathable blanket.
• Ensure the swaddle is snug but not too tight to allow for hip movement.
• Always place your baby on their back to sleep. 

2. Gentle White Noise

White noise machines create a consistent background noise that can help drown out household sounds and mimic the whooshing sound babies hear in the womb. Please note that white noise should not exceed the recommended limit and should be used temporarily.

• Choose a white noise machine with adjustable volume.
• Place it across the room from the baby’s crib.
• Use a consistent, gentle sound like rainfall or static. 

3. Consistent Bedtime Routine

Establishing a consistent bedtime routine helps signal to your baby that it’s time to wind down and prepare for sleep.

Routine Steps:

• Give your baby a warm bath.
• Read a short, calming story.
• Sing a lullaby or play soft music.
• Keep the lights dim throughout the routine. 

4. Baby Massage

A gentle massage can help soothe your baby, relieve colic, and promote better sleep.

• Use baby-safe oil or lotion.
• Gently massage the baby’s legs, arms, back, and tummy.
• Incorporate this into the bedtime routine. 

5. Breastfeeding

Breast milk contains sleep-inducing hormones like melatonin. Feeding your baby close to bedtime can help them feel full and sleepy.

• Offer a feeding session right before putting your baby down to sleep.
• Ensure a comfortable feeding position for both you and the baby. 

6. Darkened Room

A dark room helps signal to your baby’s body that it’s time to sleep by promoting the production of melatonin, the sleep hormone.

• Use blackout curtains to block out external light.
• Keep the room dark during nap times as well. 

7. Pacifier

Sucking on a pacifier can be soothing and helpful in making a baby fall asleep. It’s also associated with a reduced risk of SIDS.

• Offer a clean pacifier at bedtime.
• Avoid attaching the pacifier to your baby’s clothes or crib. 

8. Temperature Regulation

Maintaining an optimal room temperature can help ensure your baby is comfortable and not too hot or cold.

• Keep the room temperature between 68-72°F.
• Dress your baby in lightweight, breathable fabrics. 

9. Rocking

Rocking mimics some of the rhythmic movements babies experienced in the womb, which can be very soothing.

Use a rocking chair or gently rock the baby in your arms.
Ensure a smooth and consistent motion.
Combine with gentle shushing sounds or lullabies for added comfort.

10. Bath Time

Like we briefly mentioned above, a warm bath can be calming and help prepare your baby for sleep by relaxing their muscles.

• Make bath time part of your baby’s bedtime routine.
• Ensure the water temperature is warm but not too hot (around 100°F).
• Follow the bath with a gentle massage and cozy pajamas. 

Next, let’s look at natural ways you can improve your own sleeping hygiene to ensure that both you and the baby are getting a goodnight’s rest.

Sleep Tips For Adults With Babies

Balancing your own sleep needs while caring for a baby can be challenging. Here are some tips to help you improve your sleep when taking care of a young baby:

1. Sleep When the Baby Sleeps: Taking advantage of your baby’s sleep schedule can help you get the rest you need. Take naps during your baby’s daytime naps. Go to bed early if your baby has an early bedtime.

2. Create a Comfortable Sleep Environment: A comfortable and soothing sleep environment can enhance your quality of sleep. Keep your bedroom cool, dark, and quiet. Use blackout curtains, an eye mask, and a white noise machine if necessary.

3. Use Natural Sleep Aids: Weighted blankets like our Cotton Napper can help promote relaxation and improve sleep quality by providing gentle pressure, similar to a hug. Unlike traditional weighted blankets, our Napper is all-natural and made from 100% cotton. On top of that, it is also OEKO-TEX certified, ensuring that no harmful substances were used in its production.

4. Share Nighttime Responsibilities: If possible, share nighttime duties with your partner to ensure you both get adequate rest. Alternate nights or shifts for feeding and diaper changes. For nursing mothers, consider expressing breast milk so your partner can help with nighttime feedings.

5. Practice Relaxation Techniques: Relaxation techniques can help reduce stress and make it easier to fall asleep. If possible, practice deep breathing exercises, meditation, or gentle yoga before bed. Listen to calming music or guided sleep meditations.

6. Stay Active During the Day: Regular physical activity can help improve sleep quality and overall well-being. Take daily walks with your baby in a stroller. Incorporate light exercises, such as stretching or yoga, into your routine.

7. Stay Hydrated and Eat Well: Proper nutrition and hydration can impact your sleep quality. Drink plenty of water throughout the day. Eat balanced meals with a mix of protein, healthy fats, and complex carbohydrates

In the next section, we look at typical sleep needs for babies, so that you’re aware of what to expect at different developmental stages.

How Does A Typical Baby Sleep?

Understanding typical baby sleep patterns can help you distinguish between normal and abnormal sleep behaviors. Here’s an overview of what to expect and how to recognize potential sleep issues.

Newborns (0-3 months) sleep 14-17 hours a day, often in short periods of 2-4 hours. They have shorter sleep cycles (about 50 minutes) and spend more time in REM (active sleep), which is lighter and can lead to frequent awakenings.

Infants (3-6 months) sleep 12-15 hours a day, including longer nighttime stretches and 2-3 naps. Sleep cycles lengthen to about 60 minutes, with more extended periods of deep sleep. By 6 months, many babies can sleep for longer stretches at night (5-8 hours).

Older Infants (6-12 months) sleep for around 12-14 hours, with 2-3 daytime naps. They can sleep for 8-12 hours at night with fewer awakenings. Teething and developmental milestones may cause temporary sleep disruptions.

Toddlers (1-2 years) sleep for about 11-14 hours per day, with one or two naps. Most toddlers sleep through the night, though separation anxiety and other developmental changes can impact sleep.

Normal vs. Abnormal Sleep

Especially in newborns and younger infants, waking up every few hours is typical. Some variability in sleep patterns and schedules is normal as babies grow and develop. By 6-12 months, many babies begin to learn self-soothing techniques to fall back asleep on their own. But, if you’re noticing atypical sleep patterns in your baby’s naps, what could be the underlying causes? Let’s talk about this next!

What Causes Sleep Issues In Babies?

Here are some common causes of sleep issues in babies:

1. Hunger: Babies, especially newborns, have small stomachs and need to feed frequently. Hunger can wake them up multiple times during the night.

2. Growth Spurts: During growth spurts, babies may need more nourishment, leading to more frequent waking for feedings. These spurts can occur at various times, typically around 2-3 weeks, 6 weeks, 3 months, and 6 months.

3. Teething: Teething can cause discomfort and pain, which may disrupt your baby’s sleep. Symptoms include increased drooling, chewing on objects, and irritability.

4. Illness: Common illnesses like colds, ear infections, or respiratory issues can make it difficult for babies to sleep. Signs of illness include fever, cough, runny nose, and general fussiness.

5. Reflux or GERD: Gastroesophageal reflux (GER) or gastroesophageal reflux disease (GERD) can cause discomfort when lying down, leading to sleep disturbances. Symptoms include frequent spit-up, discomfort after feeding, and irritability.

6. Separation Anxiety: As babies develop, they may start experiencing separation anxiety, making it harder for them to fall asleep or stay asleep without the presence of a parent. This often peaks around 8-10 months.

7. Overtiredness: Ironically, being overtired can make it harder for babies to fall asleep and stay asleep. Skipping naps or having a too-late bedtime can lead to overtiredness.

8. Environmental Factors: Factors like noise, light, temperature, and an uncomfortable sleeping environment can affect a baby’s sleep. Babies tend to sleep better in a dark, quiet, and comfortably cool room.

9. Sleep Associations: Babies can develop sleep associations where they rely on certain conditions to fall asleep, such as being rocked, nursed, or held. When these conditions aren’t present during night awakenings, they may struggle to fall back asleep.

10. Changes in Routine: Any changes in a baby’s routine, such as travel, a new caregiver, or a move, can disrupt sleep patterns. Babies thrive on consistency, and changes can lead to sleep disturbances.

11. Dietary Issues: Food allergies or sensitivities in babies can cause discomfort and sleep issues. If a breastfeeding mother consumes something the baby is sensitive to, or if the baby is starting solids and reacts to certain foods, sleep may be affected.

12. Colic: Characterized by prolonged periods of crying and fussiness, colic often occurs in the late afternoon or evening and can disrupt sleep. The exact cause of colic is unknown, but it typically resolves by 3-4 months of age.

12. Sensory Processing Issues: Some babies may have sensory processing issues that make it difficult for them to settle down and sleep. They may be overly sensitive to textures, sounds, or lights.

When noticing these issues, some parents wonder whether resorting to melatonin supplementation is a potential solution. The short answer is that it is not. Let’s find out why in the next section!

Should I Use Melatonin For Babies?

The use of melatonin in babies is not recommended without medical supervision. Here’s why:

Lack of Research: There is limited research on the safety and efficacy of melatonin in infants and very young children. Most studies have focused on older children and adults.

Potential Side Effects: These can include drowsiness, irritability, headaches, and hormonal effects that could impact growth and development.

Underlying Causes: Like we briefly detailed above, sleep issues in babies are often related to factors such as hunger, teething, illness, or developmental milestones, which melatonin will not address.

Regulation and Dosage: Melatonin supplements are not strictly regulated, which means the dosage can vary between products. This inconsistency can make it difficult to determine an appropriate and safe dose for babies.

In the next section, we share infant sleep challenges to look out for so that you can reach out to your doctor in a timely manner.

When To See A Doctor

While many sleep issues in babies can be resolved with a few tweaks, there are situations where consulting a doctor is vital. Here are some signs and circumstances that suggest it’s time to see a doctor about your baby’s sleep issues:

1. Persistent Sleep Problems: If your baby constantly has trouble falling asleep, staying asleep, or waking up too early despite trying various soothing techniques and maintaining a consistent bedtime routine, consult a doctor.

2. Sleep Apnea Symptoms: Sleep apnea in babies can be serious. Symptoms include loud snoring, pauses in breathing during sleep, and gasping or choking sounds.

3. Unusual Sleep Patterns: If your baby’s sleep patterns are significantly different from what is typical for their age, it might be worth discussing with a doctor. This includes sleeping too much or too little, extreme difficulty waking up, and excessive sleepiness during the day.

4. Signs of Reflux or GERD: If your baby has frequent spit-ups, seems uncomfortable when lying flat, or wakes up frequently crying, they might have reflux or gastroesophageal reflux disease (GERD).

5. Developmental Concerns: If sleep problems are accompanied by other developmental concerns such as delays in milestones, poor growth, or feeding issues, seek medical advice.

6. Breathing Problems: Any signs of respiratory distress during sleep warrant immediate medical attention. These include rapid or labored breathing and persistent coughing or wheezing.

7. Night Terrors or Severe Nightmares: Occasional night terrors or nightmares are common, but if they occur frequently and severely disturb your baby’s sleep, consult a doctor.

8. Behavioral Changes: If your baby’s sleep problems are accompanied by significant changes in behavior, such as increased irritability, lethargy, or hyperactivity, it might indicate an underlying issue that needs medical attention.

9. Failure to Thrive: If poor sleep is contributing to a failure to thrive (poor weight gain or growth), seek medical advice to address potential underlying health issues.

10. Parental Concern: If you have a persistent gut feeling that something is not right with your baby’s sleep, speak with a healthcare provider for reassurance and guidance.

Conclusion

Always consult with a pediatrician before introducing any new sleep aid, especially if it involves oils, herbs, or supplements. Follow safe sleep guidelines: place babies on their backs to sleep, use a firm mattress, and keep the crib free of loose bedding and toys.