It’s suggested that infants (aged 4–12 months) should have 12–16 hours of sleep (including naps) every 24 hours. To help your baby get the recommended amount of sleep, The London School of Osteopathy (LSO), a renowned institution with over 70 years of experience in training osteopaths, has put together some advice on how to help your baby have a good night’s sleep.

Why is sleep important for a baby?

Sleep is crucial for a baby’s growth and development, impacting their physical, mental, and emotional well-being. However, many parents struggle with establishing healthy sleep patterns for their newborns. If your baby is struggling to sleep, osteopathy may offer relief by addressing the underlying issues. 

Top tips for a better bedtime routine

Create a calm, quiet environment with appropriate light levels and room temperature. A calm and quiet environment is essential for helping your baby wind down. Dimming the lights and reducing noise levels before bedtime can signal to your baby that it’s time to sleep. A comfortable room temperature and appropriate clothing will also contribute to a better night’s rest.

Establish a consistent routine

Babies thrive on routine, and a consistent bedtime routine can make a significant difference in how easily they fall asleep. Consider incorporating soothing activities like a warm bath, some baby massage, gentle rocking, or a lullaby. Doing these activities in the same order every night will help your baby associate them with sleep.

Try these massage techniques with your baby

• Start with the legs. Support your baby’s foot in one hand. With the other hand, make gentle, circular motions on each leg. move from the thigh down to the ankle. Repeat with the other leg.
• Tummy massage. Place your hand flat on the baby’s tummy, and use gentle, clockwise strokes. This can help with digestion and relieve gas.
• Chest massage. Place both hands flat on the chest and gently stroke outward from the centre.
• Arm massage. Similar to the leg massage, use circular motions from the shoulder down to the hand.
• Back massage. If your baby doesn’t have a full stomach, you can place them on their stomach and use gentle strokes down the back

Consider osteopathic support

Sometimes, babies may have difficulty sleeping due to discomfort or underlying issues that are hard to detect. Osteopaths will evaluate your baby to find any factors which are contributing to their symptoms. Their assessment can help identify and address any imbalances affecting the health and function of the baby’s musculoskeletal system.

Mindful feeding habits

Babies need to be fed 8–12 times in each 24-hour period. It is recommended that your baby should feed when they want to rather than trying to follow a schedule. Evidence seems to suggest that feeding your baby at their bedtime can increase the length of time they sleep. There is also evidence to suggest that breast feeding your baby close to bedtime may soothe them to sleep but that they will wake more times in the night. It’s essential to find the right balance – ensuring your baby is comfortable and relaxed before bedtime. If possible, try to establish a calming schedule that allows for transition to sleep.

Understand your baby’s sleep cues

Babies usually cry because they are hungry, tired, uncomfortable or want to be held. Most babies aged between 3 and 12 weeks have a fussy period beginning just before dinner and lasting hours, possibly as a result of overstimulating their developing nervous system. Babies who do this usually tire themselves out and fall into a deep sleep. Recognising when your baby is tired is key to preventing overtiredness. Look for signs like rubbing eyes, yawning, or a rhythmic but non urgent cry. Putting your baby to bed at the first sign of tiredness may help them settle more easily.