How to Help Your Baby Sleep Better at Night: 7 Simple Tips Every Parent Can Try at Home

Getting your baby to sleep peacefully through the night is one of the most common challenges new parents face. Between frequent night wakings, overstimulation, and shifting routines, it’s no wonder so many families feel exhausted. Fortunately, small daily changes can make a big difference — both for your baby’s rest and your own.

Here are 7 simple but powerful strategies to help your little one sleep better, backed by research and trusted by generations of parents.

1. Set a Consistent Sleep Schedule

Babies thrive on routine. Putting your child to bed at the same time every night helps regulate their circadian rhythm — the internal “body clock” that controls sleep cycles.

🧠 According to Dr. Marc Weissbluth, author of Healthy Sleep Habits, Happy Child, consistent bedtime is one of the strongest predictors of healthy sleep in infants and toddlers.

Even on weekends or after a busy day, try to keep bedtime within the same 30-minute window.

2.  Give Your Baby a Warm Bath Before Bed

A bath 20–30 minutes before sleep can help your baby wind down, both physically and emotionally. Warm water lowers core body temperature, which naturally signals the body to rest.

We recommend using a gentle, baby-safe wash with natural calming scents like lavender or chamomile.

Try: DabiDabi Gentle 2-in-1 Baby & Kid Wash & Shampoo

• Vegan and mild

• Free from SLS/SLES, parabens, silikon and alcohol

• Safe from birth

• Infused with soothing botanical extracts

“This wash smells amazing and after bathtime, my daughters actually reach for the towel and yawns!” — Anh K., mom of 2.

3. Dim the Lights and Minimize Noise

Lighting plays a huge role in baby sleep. At least 1 hour before bedtime, dim household lights and avoid screen exposure. Use a warm-toned night light if needed — blue light suppresses melatonin more than amber or red hues.

Consider a white noise machine or soft lullaby music to drown out household sounds or city noise.

Did you know? Babies in louder environments (like cities) fall asleep 20% faster with consistent ambient noise.
(Source: SleepFoundation.org)

4. Create a Bedtime Ritual

Even simple routines — like a short book, soft music or humming a lullaby — give your baby a signal that sleep is coming. Over time, this becomes a powerful habit cue.

Try this 5-minute bedtime ritual:

• Bath → Lotion or massage → Pajamas → Song or story → Lights off

5. Use Gentle Scents to Calm the Senses

Studies show that mild natural scents like lavender, chamomile or orange blossom can support relaxation and deeper sleep in infants.

A few drops of a baby-safe fragrance on the pillow or swaddle may help. Just be sure the product is:

• Alcohol-free

• Hypoallergenic

• Specifically formulated for infants

6. Try Gentle Baby Massage

Touch is powerful. A 1–2 minute massage before bedtime can:

• Reduce cortisol (stress hormone)

• Increase melatonin (sleep hormone)

• Strengthen the parent–child bond

Use a light baby lotion or oil. Massage arms, legs, belly and feet using slow, rhythmic motions. This works especially well after bathtime.

7. Avoid Overstimulation Before Sleep

Bright lights, noisy toys and screen time within 2 hours of bedtime can delay sleep onset. Try switching to:

• Soft toys

• Quiet play

• Dimmed room and calming voice

“We didn’t realize how active evening play was ruining bedtime — until we tried a quiet hour. It changed everything.”
– Testimonial from a DabiDabi customer

Frequently Asked Questions

When should I start a sleep routine with my baby?

Most experts recommend starting around 6–8 weeks, though it’s never too late to build healthy habits.

Should babies sleep in total darkness?

Yes — the darker, the better. Darkness boosts melatonin and helps the brain associate night with rest.

Can I use lavender oil for my baby?

Yes, but only if it's formulated for babies. Avoid concentrated essential oils and stick with gentle, dermatologically tested blends like those from DabiDabi.

Is white noise safe for newborns?

Yes — when used at safe volume levels (under 50 dB) and placed at least 2 meters away from the crib.

💙 Final Tip

Helping your baby sleep well isn’t about perfection — it’s about gentle routines, calming environments and a bit of love every night. With time, your baby will settle into a rhythm that works for both of you.

References & Sources

• Healthy Sleep Habits, Happy Child – Dr. Marc Weissbluth

• SleepFoundation.org – Infant Sleep

• Mayo Clinic – Baby Sleep Basics

• NHS – How to Get Your Baby to Sleep