How to Handle Night Wakings: Tips for Better Sleep

You're not alone if you’ve ever found yourself awake at 3 AM, desperately trying to soothe a wide-awake baby. As a postpartum doula, gentle sleep coach, and mom, I’ve been there myself more times than I can count. Let’s talk about managing these nighttime interruptions and getting everyone back to dreamland.

Understanding Night Wakings

First, let’s normalize this: babies wake up at night. It’s completely natural, especially in the first few months. Newborns have tiny tummies and need to eat frequently. Plus, their sleep cycles are shorter, which means more frequent wake-ups. Understanding this can help you manage your expectations and plan accordingly.

Create a Soothing Sleep Environment

A calming sleep environment can work wonders. Here’s how to set the stage for better sleep:

• Keep it Dark: Having blackout curtains in babies' room can help you and them. Using soft, dimmable lighting to calm the atmosphere - having a red light is even better! 
• White Noise: A white noise machine can drown out household noises and mimic the womb’s comforting sounds. I like the Hatch machine for the most convenience, but any will do - even a sound loop on Spotify! Does baby not seem to settle with white noise? Try brown or pink noise too. 
• Just the Right Temperature: Ensure the room is comfortable, not too hot or cold, and the baby is wearing the right amount of clothing - usually one more layer than you’re wearing to stay comfortable, swaddle included. 
  
  

Develop a Bedtime Routine

Consistency is key. A soothing bedtime routine signals to your baby that it’s time to sleep. Whether it’s a specific song, book, or phrase, pick something you try to use each night and stay consistent with it. Your little one may not realize it now, but one day they’ll connect the dots and know whatever you choose means it’s time to wind down.
Here’s a simple routine to try:

1. Bath Time: A warm bath can be relaxing.
2. Feeding: A final feed can help ensure your baby’s tummy is full.
3. Story Time or Lullaby: A quiet story or gentle lullaby can soothe your baby.
4. Swaddle: If your baby enjoys being swaddled, this can help them feel secure and help prevent that moro reflex from waking them up. 
   
   

Night Feeding Strategies

If your baby wakes up hungry, here’s how to make nighttime feedings more manageable:

• Keep it Calm: Keep the lights dim and noise to a minimum to avoid overstimulation.
• Prepare Ahead: Have everything you need for feeding within arm’s reach, whether breastfeeding or bottle-feeding. Having a feeding station nearby can help you from having to move more than needed. 
• Burp Gently: A gentle burp can prevent discomfort and help your baby settle back to sleep.
  
  

Responding to Night Wakings

When your baby wakes up, try these steps:

• Make Sure Needs Are Met: When did they last eat? Could they be hungry? Is it time for a diaper change? 
• Wait a Moment: Sometimes babies make noises in their sleep. Give them a moment to see if they settle back down on their own. (New parents are always surprised by the amount of noise a sleeping baby can make, I know I was!) 
• Soothe Without Picking Up: As long as needs are met, don’t go straight to picking baby up. Gently patting, shushing, or offering a pacifier can often soothe your baby without fully waking them.
• Keep Interactions Minimal: If you DO need to pick up your baby, keep interactions quiet and calm to avoid stimulating them.
  
  

Managing Your Own Sleep

You need rest too! Here’s how to catch more Z’s:

• Nap When Baby Naps: It’s the oldest advice in the book, but it works. Seriously. I promise that 7 pm bedtime won’t last forever, and you’ll be grateful for that sleep (the first stretch of babies nighttime sleep is usually the longest, rest up!) 
• Share the Load: If possible, take turns with your partner for night wakings. Some people like to take shifts, one parent takes the first half of the night, and then they switch - allowing you both to get a solid chunk of sleep. 
• Consider a Night Doula: A night doula can provide overnight support, allowing you to get a solid block of sleep.
  
  

When to Seek Help

If night wakings are becoming overwhelming or you’re concerned about your baby’s sleep, don’t hesitate to seek help. A gentle sleep coach or postpartum doula can offer personalized support and strategies tailored to your family’s needs.

Handling night wakings is a challenge, but you can make it through those sleepless nights with the right strategies. Remember, this phase is temporary. With a soothing environment, a consistent routine, and practical tips, you and your baby will be on your way to better sleep. Need more personalized advice? Contact us today to learn how we can support you during your postpartum journey.

Your Postpartum Doula,
McKayla Broadhurst, CPD, CPPNP

FAQ:

Q: How long will my baby wake up frequently at night?
A: Night wakings are common in the first few months as babies have shorter sleep cycles and need to feed frequently. Most babies start to sleep for longer stretches between 3-6 months, but every baby is different.

Q: When should I seek help for my baby’s sleep issues?
A: If night wakings are becoming overwhelming or you have concerns about your baby’s sleep patterns, seek help from a gentle sleep coach or postpartum doula. They can provide personalized support and strategies tailored to your family’s needs.

Q: Is it okay to let my baby cry it out?
A: This is a personal decision and can depend on your parenting style and your baby's temperament. There are various sleep training methods, and a gentle sleep coach can help you find an approach that works for your family.