4 Ways to Improve Your Baby’s Sleep Without Sleep Training

One of the first things expectant parents hear is how they will never sleep again. I am a mother of two children under three, and I can personally attest that comments like this can cause a lot of anxiety. As a certified baby-led sleep and well-being specialist, I believe we need to change that narrative. I help families empower their children to sleep by focusing on connection. 

Why connection? Nights can be difficult for children because they are separated from their caregivers at bedtime. Children are not wired for separation. Focusing on connection can ease separation anxiety.

Here are four simple strategies parents can use to improve their baby’s sleep.

1. Connection: Aim for 15-20 minutes minimum of intentional connection time with your child daily. For little ones, an example is getting on the floor with them to play and be engaged. For older ones, an example is playing a game they want to play with you and being engaged. Put your phone and other distractions away.  

2. Bridge Separation: Give your child a way to hold onto you when you are apart. If you are away from your child for extended periods in the daytime, give them a small item that smells like you (for example: a lovey) or record your voice for them to hear. Have a word or gesture you use as part of your goodbye ritual. Bridging separation and adding connecting routines can help ease separation anxiety. 

3. Routines and Rhythms: Notice which activities calm your child and which ones overstimulate them. Leave space for calming activities prior to naps and bedtime. You do not need to put your child on strict schedule for naps and bedtimes. Instead, focus on learning their sleepy cues (i.e. rubbing eyes, averting attention, getting fussy) instead of watching the clock to determine their sleeping, eating, and, play rhythms,  As they grow, continue to adjust daily routines to meet the needs of your little one. 

4. Sunshine and Movement: Within 15-30 minutes of waking up spend time in natural sunlight. Exposure to sunlight supports circadian rhythms (including newborns whose aren't development yet). Make sure to get outside for a minimum of 30 minutes every day and allow time for children (all ages) to move their bodies and explore their environment.  

I can promise you that just focusing on these four pillars of sleep will not only help your little one feel more rested, but it may also do the same thing for you! Most of the baby sleep industry wants us to believe that baby sleep is stressful and difficult, but I am here to tell you that it can most certainly be simplified and you can (and should) respond to your baby as needed throughout!

If you are looking to make changes to your little one’s sleep and need a roadmap, check out my comprehensive crib guide. I created this guide for families looking to start independent naps, move away from co-sleeping, start some independent sleep overnights, or looking to move to a floor bed and need a roadmap to get started! If you are currently struggling and feel like you need personalized support, consider booking a one hour call with me here.