How To Navigate Night Wakes

Night wakings are a common reality for many parents - 61.4% of 6 to 12 month olds wake multiple times in the night. Usually, a feed or cuddle helps them get back to sleep. But what happens if this just isn’t working? Our resident Sleep Expert Imogen runs through her useful tips to soothe a fussy baby back to sleep.

“The goal is to provide you with a toolkit of gentle options to help your baby settle back to sleep.

1. Gentle Soothing Techniques

For minor wake-ups, where your baby may just need a little reassurance to drift off back to sleep, consider these gentle methods:

• Firm Pressure Touch: A soothing touch can work wonders. Place a firm but gentle hand on your baby's chest or back, applying steady pressure. This can be reassuring and helps your baby feel safe, potentially easing them back into sleep without needing to pick them up.
• Shushing Sounds: Babies often respond well to white noise or a gentle "shhh" sound. You can softly shush near their ear or use a white noise machine to mimic the sounds they heard in the womb. This can be very calming and help your baby relax.
• Patting and Rhythmic Movements: Light, rhythmic patting on your baby’s bottom or back can be very comforting. Pair this with gentle swaying or rocking movements if needed. Babies are often soothed by repetitive motions that mimic the feeling of being in the womb.

2. Moderate Interventions

If your baby is struggling to settle with minimal intervention, these slightly more involved methods may help:

• Feeding to Sleep: For younger babies, feeding can be a quick and effective way to soothe them back to sleep. Whether breastfeeding or bottle-feeding, the combination of warmth, closeness, and the sucking motion can be very calming and certainly not a bad habit!
• More movement: Holding your baby and rocking or swaying them in your arms can be very soothing. Or try walking around with them in the carrier in a dark room. Experiment with laying them in their sleep space every now and again, as it may be that they feel overstimulated and need less stimulation to calm. Remain close and offer some of the other tools too.
• Massage and pressure points: massaging a baby's pressure points (chin, ears, bottom of the feet, etc) can be really helpful in calming their central nervous system. Light a candle to help you feel more relaxed, too.

3. Higher-Level Interventions

For those really tricky nights when your baby is more distressed and doesn't seem to settle for the normal tools, these more involved methods might be necessary:

• Taking a Drive: If all else fails, many parents find that a short drive can help calm a fussy baby. The movement of the car and the white noise of the engine can often soothe a baby who is too upset to settle down at home.
• A Warm Bath Together: A warm bath can be relaxing for you and your baby. Water can be very cathartic and often is the sensory key to calming a baby! Run a quick bath for you both or just your baby. The skin-to-skin contact, combined with the warmth and soothing water, can be incredibly calming and may help them drift off to sleep more easily. Then, get them out, dry them off, and settle them as normal. This can act as the reboot they need.
• A Walk in the Pram or Carrier: Fresh air and a gentle walk in the pram or carrier can do wonders. The movement and outdoor sounds can be soothing, and it also gives you a chance to clear your head. Even a brief stroll around can help a restless baby settle.
• And if it all gets too much… Remember, we have all been there. If things get really intense and you’re really struggling or feel like you might shake your baby, place them down in a safe space and get some air by a window or grab a cup of tea. Your baby will be okay and sometimes you need to take a moment before you are ready to go back in to support them. If anyone else is on hand to support you this is a great time to ask them to step in. You are no less of an amazing parent for accepting you need to meet your own needs before you can continue meeting your baby’s. Whilst this is a taboo topic, it’s very important to discuss what you can and should do if you ever feel this way!

4. Getting Back on Track

After you’ve successfully soothed your baby back to sleep, it’s important to think about how to get back on track and encourage more consistent sleep patterns:

• The next day: the next day try to keep wake up at a normal time in the morning and keep sleeps within spaced out windows of time across the day. This predictability helps regulate their internal clock and can reduce night wakings over time. Adjust sleep times by 15 to 30 minutes if necessary.
• Create a Sleep-Friendly Environment: Ensure your baby’s sleep environment is conducive to rest. This means a dark, cool room with minimal noise. Consider using blackout curtains or a white noise machine to block out potential disruptions. You might like to lie with them for sleeps or contact nap so you can also get some rest.
• Watch for Sleep Cues: Learn to recognise your baby’s sleep cues, such as rubbing their eyes, yawning, or becoming more fussy. Responding to these cues quickly can help you avoid overtiredness, which often leads to more crankiness & wake-ups during the night.
• Stay Calm and Patient: Remember, it’s normal for babies to wake up during the night and it doesn’t mean you’re doing anything wrong. Stay patient with yourself and your baby, and know that with time and some small tweaks, these night wakings will likely become less difficult.

Navigating night wakes can certainly be challenging, but find what works best for your baby and your family. The key is to stay flexible and responsive to your baby’s needs and approach each situation with an inquisitive attitude. And always remember, it’s okay to ask for help and take care of yourself too—your well-being is just as important for creating a healthy sleep environment for your family.”