March 4, 2025

White Noise & Baby Sleep: Is It Safe?

White Noise & Baby Sleep: What the Science Says

If you’re a parent, chances are you’ve heard that white noise can help babies sleep better. Maybe you were gifted a white noise machine at your baby shower, or perhaps you’ve seen countless sleep experts (and exhausted parents) recommending it on social media.

White noise is often praised as a “no-fail” baby sleep tool, and many parents swear by it, finding they create a soothing sleep environment that blocks out household noises and helps their little one settle more easily.

But is white noise really necessary? And more importantly, is it always safe?

A new study published in Sleep Medicine has raised concerns about how loud some white noise machines are, warning that many exceed safe levels even for adults. The American Academy of Pediatrics (AAP) also provides guidance on how to use white noise safely to ensure it supports—rather than disrupts—healthy sleep.

Let’s break down the latest research and expert recommendations so you can make the best decision for your baby’s sleep.

What Is White Noise?

White noise is a consistent, unchanging sound that combines all audible frequencies together. Parents often use it to help babies sleep because it:

Masks sudden noises (e.g., traffic, siblings, pets) that could wake a baby
Mimics the sounds of the womb, where babies hear continuous background noise
May help babies fall asleep faster and stay asleep longer

It’s important to note that while white noise can be helpful, not all babies need it. Some infants naturally adjust to their environment and sleep well without it.

Does White Noise Actually Help Babies Sleep?

Yes—for some babies.

A study published in the Archives of Disease in Childhood found that 80% of babies fell asleep within 5 minutes when exposed to white noise, compared to just 25% without it.

Other research suggests that white noise can improve sleep efficiency, particularly in environments with frequent background disturbances.

However, it’s important to use white noise correctly, as recent studies have raised concerns about volume levels and long-term effects.

Are White Noise Machines Too Loud for Babies?

A 2024 study published in Sleep Medicine analysed 14 popular infant white noise machines and found that:

ALL exceeded the recommended 50 dB when placed near a crib
Some machines reached 85+ dB—equivalent to city traffic or a lawnmower
Most machines do not specify volume output, making it difficult for parents to gauge safe levels

Dr. Isaac Erbele, an ear and skull surgery specialist at Brooke Army Medical Center, explained:

“These devices exceeded what is appropriate for hearing health for any individual, just walking around and living their life.” (ABC News)

This means many baby sound machines are louder than recommended for even adult workplaces, making safe use crucial.

Is White Noise Safe for Babies?

White noise can be safe and beneficial, but only when used correctly.

The American Academy of Pediatrics (AAP) provides the following key safety recommendations:

Keep the machine at least 7 feet (2 meters) away from the crib
Keep the volume under 50 dB (equivalent to a quiet shower)
Limit use—white noise should not be played all night
Check noise levels using a free decibel meter app

A simple way to test? Stand next to your baby’s crib while the white noise is on. If you have to raise your voice to speak at a normal level, it’s too loud.

Can White Noise Affect Hearing or Development?

Concerns have been raised about whether prolonged exposure to white noise could impact hearing, speech development, or auditory processing. Here’s what research tells us:

Hearing loss risk: Long-term exposure to loud white noise (above safe limits) could contribute to hearing damage over time. (Pediatrics)

Speech delays: There is no evidence that white noise at safe levels causes speech delays, but babies need regular exposure to speech and language during awake time.

Auditory processing concerns: A commonly cited study on rats exposed to continuous 24-hour white noise suggested potential issues with auditory development, but this does not reflect normal use in babies. When used just for sleep, there’s no evidence of negative effects.

Bottom line? White noise should be used only during sleep and at a safe volume—not 24/7.

How to Use White Noise Safely for Baby Sleep

If you choose to use white noise, follow these safety guidelines:

Only use white noise if environmental sounds are disrupting sleep
Keep the volume under 50 dB (check with a decibel meter app)
Place the machine at least 7 feet (2 meters) from the crib
Use it for settling, but avoid playing it all night
Try alternatives: Soft lullabies, natural sounds, or a fan

🔍 Not sure if your white noise is too loud? If it sounds louder than a running shower, turn it down.

When Should You Stop Using White Noise?

There’s no strict need to stop using white noise as long as it remains at a safe volume. However, some parents choose to phase it out over time.

You can:

Gradually reduce the volume every few nights
Shorten the duration, using it just for settling instead of all night

Some adults even continue using white noise for sleep into later life—so it’s really about what works for your child!

Final Thoughts: Does Your Baby Need White Noise?

White noise can be helpful, but it isn’t essential for all babies. If your baby sleeps well in a quiet environment, there’s no need to introduce it.

But if external noise regularly disrupts your baby’s sleep, a properly used white noise machine can be a useful tool. The key is to use it safely—keeping volume low, distance far, and limiting duration.

Need Expert Sleep Support?

If you’re struggling with your child’s sleep and need expert guidance, Millpond Sleep Clinic is here to help.

Our science-backed sleep solutions have helped thousands of families—let us help yours, too!

📞 Contact us today to book a consultation and start your journey to better sleep.

Written March 2025

November 17, 2024

Understanding Baby Sleep Cues for Better Sleep

As parents, few things are as precious as the sight of our little ones drifting off into a peaceful slumber. Yet, the journey to achieving those moments can often be filled with uncertainty and frustration, especially when it comes to understanding your baby’s sleep patterns. However, within their subtle cues lies the insight that can transform the way we approach both naps and bedtimes.

The Language of Sleep:

Babies have their own unique language when it comes to letting you know it’s time for sleep. These cues can range from subtle to unmistakable, and learning to interpret them will help to develop healthy sleep habits.

Common baby sleep cues:

Eye Rubbing: As fatigue sets in, babies often rub their eyes as a way to soothe themselves and prepare for sleep.
Yawning: A classic sign of drowsiness, frequent yawning signals that bedtime is approaching.
Irritability and fussiness: pulling at ears, and clenching fists can indicate that your baby is tired and in need of rest.
Becoming quiet and still: A decrease in movement or engagement with surroundings suggests that your baby is winding down and getting ready for sleep.
Ignoring interaction and losing interest in toys and people can suggest your baby is feeling tired.
A Glazed Expression: Staring into space or glazed-over look in your baby’s eyes can indicate fatigue and the onset of sleepiness.

Why do sleep cues matter?

Recognising and responding to your baby’s sleep cues is not just about ensuring a smoother bedtime routine; it’s also about meeting your baby’s need for rest and comfort.
Tuning into your baby’s cues will help you establish a sleeping pattern for your baby that aligns with their unique natural rhythms, promoting better sleep quality and duration.
Responding to your baby’s sleep cues also helps to prevent them from becoming overtired and fractious.
A well-rested baby can engage with the world around them, supporting healthy growth and development.
If you can respond to your baby’s early sleep cue signals, they will be more relaxed and find it easier to fall asleep.

To understand your baby’s sleep cues, here are some tips:

Observe your baby’s behaviour: Try looking for subtle changes in your baby’s behaviour and mood throughout the day. Over time you may start to see patterns and consistent cues that signal tiredness or drowsiness.
Learn your baby’s unique language: Every baby has their own specific cues for sleep, so try to find some time to understand and interpret your baby’s signals such as eye rubbing, yawning, becoming quiet and still, or a glazed expression.
Take note of timing: Try keeping track of the times when your baby typically shows signs of tiredness. This can help you anticipate their sleep needs and establish a routine around their natural rhythms.
Understanding your baby’s sleep cues can take time: Be kind to yourself as you observe and learn to recognise your baby’s signals for sleep. It’s a journey, and with time you and your baby will find a rhythm that works.

Understanding and responding to your baby’s sleep cues can transform sleep times into a serene, bonding experience. By recognising their signals you can create a routine that matches their natural rhythms. This journey requires patience and observation, but it will help you establish regular sleep patterns. Be kind to yourself, and with time, you and your baby will find a rhythm that ensures more peaceful nights and well-rested days. Written by Mandy Gurney RGN.RM.DipHV Founder of Millpond Children’s Sleep ClinicHere are some helpful suggestions for understanding your baby’s sleep cues:

August 1, 2024

Discover Why Your Baby’s Wide Awake At Night

Why Your Baby Stays Awake for Long Periods at Night: Causes and Solutions

As a parent, you may be wondering why your baby is awake for long periods during the night. While every baby is unique, several common factors might contribute to their extended wakefulness. Understanding these factors can help you better manage your baby’s sleep patterns and ensure that both you and your little one get the rest you need.

Developmental Milestones:

As babies grow, they often reach developmental milestones that can temporarily disrupt their sleep. Learning new skills like sitting, crawling, or standing can cause them to wake up and want to practice these new abilities.

Sleep Onset Associations:

When a baby is used to specific conditions or methods to fall asleep, such as being rocked or held, they may need the same conditions to fall back asleep when they wake at the end of a sleep cycle. Without these familiar sleep associations, they might wake up fully and need assistance to return to sleep. As morning approaches, the reduced levels of sleep hormones like melatonin and adenosine make it harder for babies to fall back asleep, potentially keeping them awake for extended periods, sometimes even hours.

Hunger or Thirst:

Babies, especially younger ones, might wake up because they are hungry or thirsty. Nighttime feedings are common in infants under a year, but hunger can still occasionally wake older babies and toddlers too.

Overtired and Awake:

An overtired baby often struggles to settle down for sleep. They might become dysregulated, fussy, irritable, and harder to soothe. This restlessness can prolong the time it takes for them to fall asleep initially and may lead to more frequent awakenings throughout the night.

Discomfort or Illness:

Discomfort from teething, nappy rash, illness, or other physical discomforts can keep a baby awake for extended periods. Conditions like ear infections, colds, or reflux can disrupt their sleep.

Daytime Sleep Patterns:

Having too much daytime sleep can affect nighttime sleep. All babies have different sleep needs; the key is to get the right balance for your baby between daytime naps and nighttime sleep. If your baby is awake for long periods in the night and is happily awake, wanting to play, they may be having too much sleep in the day.

Nighttime -how much sleep should my baby have at night:

Everyone has different sleep needs, and some of us are genetically determined to need less sleep than others. Understanding your baby’s unique sleep needs can help address and reduce those long periods of wakefulness during the night.

Hoping that your baby or young child will sleep for 12 hours overnight is usually unrealistic; the average overnight sleep needs for this age group are 10 to 11 hours, with or without a feed.

My baby is content happily awake in the night and doesn’t seem tired:

If your baby is awake and content and happily “chatting” or playing, they may be spending too long in bed and as a consequence have developed a “split night,”. This is called low sleep efficiency.

Sleep efficiency measures how much time is spent asleep compared to the total time in bed.

High sleep efficiency means most of the time in bed is spent sleeping, which indicates good sleep quality.
Low sleep efficiency suggests frequent awakenings or difficulty staying asleep.

To calculate sleep efficiency, compare the total time your baby is in bed to the time they are asleep. For example, if your baby is in bed for 12 hours but only sleeps for 10, they have low sleep efficiency.

To improve sleep efficiency and reduce nighttime wakefulness, adjust your baby’s schedule so that the time they spend in bed matches their actual sleep needs, such as 10 hours.

To help manage and reduce extended wakefulness at night:

Establish a consistent bedtime routine: A predictable sequence of calming activities can signal to your baby that it’s time to sleep.
Have a regular wake time in the morning for your baby.
Consider how much sleep is appropriate for your baby overnight.
Monitor and adjust daytime sleep: Ensure your baby has an appropriate balance of naps during the day to avoid too much daytime sleep impacting their night.
Create a conducive sleep environment: Ensure your baby’s room is dark, quiet, and at a comfortable temperature.
Encourage self-soothing: Gradually ease your baby towards settling to sleep without help from you at bedtime.
Check for discomfort or illness: Address any physical issues that might be causing discomfort and disrupting sleep. You may need to discuss this with your health professional.

If the persistent sleep issues continue, we’d love to be able to offer you some guidance. Please get in touch and we’ll discuss how we can help.

Written by Mandy Gurney RGN.RM.DipHV.

April 16, 2024

How Developmental Stages Affect Baby and Child Sleep

Human sleep undergoes continuous change from the pre-born baby through to adulthood, with the most rapid changes occurring in the first 6 months of life.

As your baby and child grow, their sleep patterns evolve rapidly, especially during their first year. Just when you think you’ve got their sleep figured out, new developmental milestones can come into play, sometimes causing what’s commonly referred to as s ‘sleep regression’.

In this blog, we’ll explore how these developmental stages—from early motor skills to language development and more—can have an impact on your baby and child’s sleep. Understanding these changes can help you better navigate and adapt to your child’s evolving sleep needs, ensuring both you and your little one get the rest you need.

Your Babies Sleep: Age 6 to 12 months

Nighttime Sleep:

By now, your baby will have the majority of their sleep at night, although it is still common for them to wake occasionally. Non-REM sleep dominates early in the night, promoting deep restorative sleep. By the middle of the night, REM sleep becomes more prominent, which is important for cognitive development and memory consolidation. REM sleep accounts for about 30% of the total sleep time at this age.

The average amount of nighttime sleep for most babies at this age is 10 to 11 hours with or without waking for feeds. This extended nighttime sleep is supported by the gradual reduction of daytime sleep and the development of longer periods of wakefulness during the day.

Sleep Cycles:

Your baby’s sleep cycle at this stage is roughly 90 minutes long at night. This cycle includes both deep non-REM sleep, which helps with physical restoration, and lighter REM sleep, which supports brain development and dreaming. As they transition through these cycles, your baby may stir or wake briefly.

Naps:

Around 6 months of age, your baby will typically take three distinct naps throughout the day. These naps help them manage their increasing wakefulness during the day. By 9 months, your baby’s capacity to stay awake between naps improves significantly. As a result, they often drop their late afternoon nap, consolidating their daytime sleep into two main naps.

Separation Anxiety:

Around the age of 7 months, many babies begin to experience separation anxiety, which can lead to noticeable sleep disruptions. This developmental phase is marked by your baby’s growing awareness of their attachment to you and an increased sensitivity to your absence.

During this time, your baby may become distressed when you leave the room or when it’s time for bed. They might cry, reach out, or resist being put down in their crib, reflecting their newfound understanding that you might not be immediately available. This separation anxiety is a sign of a secure attachment, indicating that your baby has formed a strong bond with you and is developing emotional depth.

Physical Development:

As your baby develops new motor skills such as sitting, crawling, and cruising, you may notice disruptions in their sleep patterns. This phase of physical growth is marked by increased exploration and practice of these newly acquired skills, which can extend into their sleep environment.

When your baby is learning to sit up or crawl, they might practice these movements even while in their cot, leading to frequent awakenings or restlessness during the night.

Language Development:

As your baby begins to speak their first words, you might notice an increase in sleep disturbances. This period of language development is marked by a busy, active mind that’s processing and trying out new skills.

Your baby’s growing ability to recognise and use words can lead to heightened mental activity, even during sleep. They might wake up more frequently as their brain processes new vocabulary, phrases, and concepts learned throughout the day. Additionally, they may experiment with sounds or practice speaking just as you’re trying to calm them ready for sleep.

Teething:

Teething can be a challenging period for both you and your baby, often leading to discomfort that can disrupt their sleep. As new teeth push through the gums, your baby may experience soreness and overall discomfort, which can result in more frequent night awakenings.

During this potentially long and difficult time, it’s best to respond to your baby’s needs. You can help soothe their discomfort by offering teething toys that are chilled or gently massaging their gums with a clean finger. Additionally, using a mild pain reliever, as recommended by your paediatrician, can provide relief. Maintaining a consistent bedtime routine and offering extra comfort during night wakings can also help your baby feel more secure and ease their teething troubles.

Your Toddler’s Sleep: Age 1 to 2 Years

Between 12 and 15 months, most toddlers transition to a single daytime nap, typically taken after lunch. To help prevent overtiredness and make bedtime smoother, consider moving bedtime earlier.

At this stage, your toddler might develop minor fears, such as of animals or loud noises, which can disrupt bedtime. They may also form a strong attachment to one parent, experience tantrums when frustrated, and show increased separation anxiety, especially around 18 months.

As your toddler’s understanding of simple commands and language grows, they may begin walking and climbing, fostering newfound independence that can lead to bedtime challenges.

They will enjoy listening to stories and might start testing boundaries for more.

Your Child’s Sleep: Ages 2 to 5 Years

During this stage, your child may start experiencing nightmares and developing fears, such as a fear of the dark. They might ask for a nightlight or request that the door be left open at bedtime. Their anxiety about being alone in a room can make settling down more challenging.

The transition from a cot to a bed can introduce a sense of freedom for your child, which may lead to resistance at bedtime or an increase in night wakings.

By age 3, your child’s sleep will typically consolidate into a single nighttime sleep as daytime naps reduce and often stop by this age.

Many children also begin to stay dry at night and may move out of nappies. This new awareness of their need to use the toilet can occasionally disrupt their sleep.

Increased independence at this age might result in resistance to bedtime routines, such as getting dressed, brushing teeth, or going to bed.

Additionally, starting nursery or school introduces significant changes that can unsettle your child and affect their sleep.

From age 3, children can usually wait for short periods at bedtime and start to understand the concept of rewards, which can be used to encourage positive behaviour changes.

By age 5, children are typically able to articulate their fears, worries, and frustrations more effectively.

April 9, 2024

Creating a Bedtime Routine for Your Baby

One of the most effective ways to help your baby develop good sleep habits and sleep well is to establish a consistent nightly bedtime routine.

A bedtime routine eases your baby’s body and brain through the transition from the fun and excitement of daytime activities into the preparation for a restful night’s sleep. Research shows a bedtime routine is the foundation of healthy sleep patterns, including earlier bedtimes, reduced time to fall asleep, longer sleep duration, and fewer night wakings.

Having a regular bedtime routine can also help with the dreaded sleep regressions. These can happen at any point throughout your baby’s first year, and beyond, and are common occurrences. By providing a sense of comfort and predictability, a bedtime routine can help guide babies smoothly through these phases.

The benefits of a bedtime routine are long-lasting and wide-ranging:

Evidence has shown the benefits are wide-ranging not only in the early months and years but are long-lasting right through into childhood and beyond! Specifically, where families of young infants established bedtime routines as early as 3 months of age, these routines are associated with important sleep outcomes.
Another point to note is researchers have found a dose-dependent relationship between the frequency of bedtime routines in infancy and sleep outcomes for preschool-age children. They found the more consistent and regular the routine, the better the outcomes.
Beyond its impact on sleep, a bedtime routine contributes to broader developmental and well-being outcomes in early childhood such as language and literacy development.
A bedtime routine embodies the characteristics of nurturing care and is a wonderful way for you to bond with your baby at the end of a long day. It can help improve mood, stress levels, a child’s emotional and behavioural regulation, parent-child attachment, and family functioning, among other outcomes.

There’s no rush to get your newborn into a bedtime routine

You should not feel under pressure to start a bedtime routine as soon as you get home from the hospital with your newborn baby. You, your partner and your baby need time to recover from the delivery, time to get to know each other and take your own time to establish your baby’s feeding patterns.
The first few weeks with your newborn will go by in a blur of feeding, changing nappies and sleeping. And if your baby always falls asleep in your arms while feeding, that’s fine, that’s what babies do and you are not going to create “bad habits”. You should do what works best for you and your baby so you all get the rest, sleep and nutrition you need.
As you gain confidence and get to know your baby’s habits and understand their tired cues more, you may decide now is the time to consider introducing a simple bedtime routine.

A simple bedtime routine for your young baby

Start with something very short and simple. Some quiet cuddle time in dim light; followed by a pre-bath feed. This has the advantage that your baby won’t be both tired and hungry while you’re getting them ready for bed. It also has the added advantage of giving valuable extra time for any gas to disperse, so your baby is more comfortable when you settle them down.; particularly beneficial for babies who experience excessive gas or digestive issues like reflux.
Offering an earlier feed also reduces the likelihood of your baby falling asleep while feeding right before bedtime, allowing you to put them down slightly awake.

Then take them for a relaxing warm bath or a top and tail followed by a calming massage. Research has shown newborns who had a nightly massage as the last step of their bedtime routine, after one month reduced bedtime resistance, shortened the time it took for babies to fall asleep and mothers reported fewer night wakings and longer periods of night-time sleep.
Next, dress your baby into their night clothes and sleeping bag and have a cuddly top-up feed. You may wish to finish the routine by reading a little book or singing your baby’s favourite trigger lullaby, finally soothing them to sleep with gentle rocking, patting and comforting words.

Putting your baby down sleepy but awake

You might have heard that it’s ideal to place your baby in their crib when they’re drowsy but still awake, allowing them to learn to settle themselves to sleep. However, achieving this can be quite challenging in practice. If you find an opportunity to try it, go ahead, but remember, there’s no pressure to make it happen perfectly every time.
Once your baby is relaxed and drowsy on their mattress you could try soothing them to sleep with gentle patting and shushing. If this doesn’t work, don’t worry, simply try again during the next opportunity. Over time your baby will gradually get used to falling asleep in their crib or cot.

Written by Mandy Gurney RGN.RM.DipHV.

Founder of Millpond Children’s Sleep Clinic

April 8, 2024

Helping My Baby Sleep Before My Return to Work

Welcome back to the third instalment of our blog series dedicated to helping parents navigate the challenging terrain of returning to work while grappling with a baby who struggles to sleep. As we look deeper into this topic, we explore effective strategies aimed at assisting you in establishing healthy sleep patterns for your baby aged 6 months or older before your return to work.

As the end of parental leave approaches, the thoughts of returning to work can bring about mixed emotions for new parents. Among the many concerns is how to ensure your baby is sleeping well before you transition back to work. Establishing healthy sleep habits is not only crucial for your baby’s well-being but also for your sanity as you juggle work responsibilities.

Top Ten Tips to Help Your Older Baby Sleep Well:

1. Start Early:

If possible, start implementing good sleep habits a month or so before you return to work. This will give you and your baby time to adjust and establish a routine. It’s important to remember that every baby is different and may take some time for your baby to adjust to new routines. Be patient and flexible, and don’t be afraid to make adjustments if something isn’t working. It may take some trial and error to find what works best for your baby.

2. Understanding why your baby is waking in the night:

It’s common for babies to wake up during the night for various reasons, including hunger, discomfort, developmental milestones, or simply seeking reassurance. Identifying why your baby is waking can help you implement targeted strategies to help them sleep more soundly.

3. Aim for a regular bedtime:

Establish a regular bedtime for your baby and aim to keep to it as much as possible. Consistency helps regulate your baby’s internal body clock, making it easier for them to fall asleep and wake up at the same time each day.

4. Create a Calm Environment:

To signal to your baby that it’s time to wind down and sleep an hour before sleep create a soothing sleep environment by dimming the lights, putting toys away, turning off screens and reducing noise levels. Then together have about 10 or 15 minutes of quiet fine motor playtime; this will help calm and quieten your little one’s busy brain and is a wonderful bonding time for you both.

5. Develop a Bedtime Ritual:

Establish a calming bedtime routine to help your baby relax before sleep. This could include activities like a quick 5-minute “Spa-like” bath, then heading straight to the bedroom to get dressed for bed, and then reading a quiet bedtime story; it’s best to avoid books with flaps and sounds at this time.

It takes commitment and consistency so it is best for both parents to decide on a simple bedtime routine that you are happy to stick to every night.
Try to make sure the routine is both relaxing and enjoyable so both you and your baby look forward to bedtime. There’s no need to take too long; your baby could lose focus and get distracted. Aim for your bedtime routine to last no longer than 45 minutes – 30 minutes is often ample.

6. Consider if your older baby has sleep on-set associations:

As babies get older, they can understand cues for sleep and start to recognise the start of their bedtime routine means it’s bedtime.
Babies often develop associations between falling asleep and certain factors, such as being rocked to sleep and while sleep associations may initially help your baby fall asleep, they can also contribute to night wakings. As your baby completes their sleep cycles during the night, they may naturally awaken and stir. At times, they may fully wake up and need your help once again to help them to get back to sleep.

Gently weaning your baby from sleep onset associations can be a gradual process that involves introducing new sleep routines to gently transition your baby away from sleep associations. For example, if your baby is used to being rocked to sleep, gradually decrease the amount of rocking each night until they can fall asleep with minimal or no rocking. Start initially with just bedtime, when your baby’s sleep drive and melatonin levels are high and will help your baby fall asleep more easily.

7. Overtiredness:

Ironically, overtiredness can also lead to more frequent night wakings. When babies become overly tired, their bodies produce stress hormones that can make it harder for them to fall asleep and stay asleep. Establishing a consistent bedtime routine and ensuring your baby gets enough daytime sleep can help prevent overtiredness and promote better sleep at night.

8. Environmental Factors:

External factors such as noise, light and temperature can also affect your baby’s sleep. Create a calm and soothing sleep environment by preparing the bedroom; with a small night light with a warm orange/amber or red colour that will not interfere with sleep. Check the room temp to ensure it’s between 18 and 20 degrees C.

9. Falling asleep

Around 15 minutes before you want your little one to drift off, end the bedtime routine by saying “goodnight.” Many parents have a special phrase they use every night, like “Time for sleep, love you, see you in the morning.” Then, give your baby a kiss and cuddle before tucking them into bed for the night.

10. Napping well helps with night sleep:

Getting regular naps during the day can help improve your baby’s nighttime sleep. Consistent nap times help regulate the internal body clock, making it easier for little ones to fall asleep and stay asleep at night. Being over-tired can increase cortisol levels which may impact the quality of your baby’s sleep, making it less restorative and more fragmented and be the cause of early rising.
However, too much sleep in the day, especially close to bedtime, may mean your baby hasn’t had time to build good levels of “sleep-drive” (adenosine) and may struggle to fall asleep at their usual bedtime.

If you would like more information on naps head over to our nap guide.

Don’t hesitate to reach out for support from family, friends, or online communities for parents. Sharing experiences and seeking advice from others who have been through similar challenges can provide valuable reassurance and practical tips for managing night wakings.

If you would like to speak to one of our sleep consultants about how you can guide your baby towards better sleep, please reach out today. We can chat with you about how we can help offer practical and gentle sleep strategies.

You find my blog on Balancing work and your baby’s nighttime waking a helpful guide.

Feel free to give us a call if you’d like to chat about your little one’s sleep! We’re here to help.

Written by Mandy Gurney RGN.RM.Dip HV.

Founder Millpond Children’s Sleep Clinic

April 5, 2024

Tips for Balancing Work and Your Baby’s Nighttime Waking

Welcome to the second blog in our series. Join us this time as we offer insights and top tips to support you and your partner when your little one is waking up in the night and you’ve got work the following day!

Becoming a new parent is an exciting and life-changing experience. However, it also comes with its own set of challenges, especially when it comes to balancing work and your baby’s nighttime needs.

As a new parent, you may find yourself struggling with sleep deprivation, trying to maintain a work-life balance, and navigating the challenges of returning to work when your baby is waking frequently in the night.

Top Ten Tips for Juggling Work when Your Baby Wakes in the Night:

Prioritise your and your Partner’s sleep:

As much as possible, try to prioritise yourself and your partner’s sleep. This may mean adjusting your usual routines to ensure that each of you has an opportunity to rest, even if it’s just in short bursts.

If you can share nighttime responsibilities with your partner. This might involve taking turns getting up with the baby during the night.

Sleep when your baby sleeps:

While it may be tempting to use your baby’s nap time to catch up on chores or work, it’s crucial to prioritise your rest. Even short power naps have been shown to help you recharge and feel more alert.

Taking care of your physical and mental well-being:

Sleep deprivation can have a significant impact on your physical and mental health. It can lead to irritability, difficulty concentrating, and even depression. As a new parent, it’s essential to prioritise getting enough rest to mitigate these effects as best as you can.

Try to engage in activities that help you relax and unwind, even if it’s just for a few minutes each day. Set aside some time to do something you enjoy, whether it’s reading a book, taking a walk, having a relaxing bath or catching up with friends.

Eat nutritious foods and stay well hydrated:

Instead of reaching for another cup of coffee or an energy drink, why not try incorporating some energy-boosting foods and drinks into your diet?

Some examples include:

Nuts and seeds: These are a great source of healthy fats, protein, and fibre, which can help keep you feeling full and energised.
Whole grains: Foods like oatmeal, quinoa, and brown rice are complex carbohydrates that provide sustained energy throughout the day.
Fatty fish: Salmon, tuna, and sardines are rich in omega-3 fatty acids, which can help improve brain function and boost energy levels.
Make sure to drink plenty of water throughout the day to stay hydrated and energised. You can also switch things up by drinking coconut water, which is rich in electrolytes and can help replenish your body’s energy stores.

Consider your sleep hygiene:

Make sure your bedroom is dark, quiet, and cool to promote better sleep. Consider using blackout curtains or a white noise machine to block out any distractions.

Even though it may feel as if you need it, it’s best to avoid caffeine and heavy meals close to bedtime and try to establish a consistent sleep schedule to help regulate your body’s internal clock.

Ask for help:

Don’t be afraid to ask for help from your partner, family, or friends. Having someone else to take your baby for a walk or prepare a meal for you can give you a chance to catch up on some much-needed rest or sleep.

Don’t be afraid to say no:

Saying no can be difficult, especially when it comes to the people we care about. We often feel guilty or obligated to say yes, even when we know we’re struggling and it’s not in our best interest. However, setting boundaries and learning to say no is crucial for our mental and emotional well-being. Taking care of yourself is super important; it’s okay to say no when you’re busy or feeling tired.

Be realistic about what you can achieve:

As a new parent, you may not have as much time to devote to work as you did before. Prioritise your tasks and focus on the most critical ones first.

Take advantage of flexible work arrangements. If your job allows it, consider working from home or adjusting your work schedule to better accommodate your baby’s needs.

What can you realistically expect from your baby’s sleep:

It’s normal for babies to wake during the night, especially if they’re going through growth spurts, teething, or developmental milestones. Adjusting your expectations will help you to feel more in control and calmer about the situation.

If your baby’s sleep issues are particularly challenging and you’re struggling, you may want to consider seeking help from your health visitor or a sleep consultant.

Speak to your boss or your HR dept:

Try discussing your situation with your employer or HR. They may be able to offer you some flexibility in your work, such as adjusted starting or end times, or the option to work from home.

Be kind to yourself:

Remember that parenting can be hard work, and it’s okay to struggle sometimes. Be kind to yourself and acknowledge that you’re doing the best you can. Make sure you celebrate the small wins, like a bit more sleep or handling work and parenting well. Cheering for these steps can lift your spirit and boost your confidence.

By prioritising self-care, staying organised, and seeking support when needed, you can successfully navigate the demands of work while caring for a baby who wakes frequently during the night. With patience, perseverance, and a healthy dose of self-compassion, you’ll find your rhythm and thrive in both your professional and parenting roles.

Above all, cherish the moments with your little one, even during those bleary-eyed nights. Remember that this phase is temporary, and as your baby grows, their sleep patterns will evolve, bringing newfound freedom and opportunities for rest.