How to reduce night wakes
Night waking is one of the most common challenges in the early years of parenting. It’s normal for all babies to wake overnight; this is part of healthy sleep biology. The difference lies in what happens next. The goal isn’t to prevent waking altogether, but to help your little one learn how to resettle without always needing you to do it for them. With the right strategies in place, you can reduce the frequency and duration of nighttime wakings, supporting more restful sleep for the whole family.
1. Check for physical needs first
Before looking at routines or settling techniques, rule out the basics:
Is your child hungry, thirsty, or unwell?
Could teething, illness, or discomfort be contributing?
Is the room too hot or cold?
Meeting these needs is always the first step.
2. Focus on daytime sleep and feeding
Well-rested babies generally sleep better at night. If naps are too long, too late in the day, or too short, they can impact nighttime sleep. Equally, ensuring your child gets plenty of calories and fluids during the day can reduce the need for night feeds (when age-appropriate).
3. Build a predictable bedtime routine
Babies and children thrive on consistency. A simple routine, such as bath, book, cuddle, bed, helps signal to your child’s body and brain that sleep is coming. Over time, these cues make it easier for them to wind down.
4. Encourage self-settling skills
If your little one relies on rocking, feeding, or being held to fall asleep, they may expect the same support each time they wake overnight. Helping your child learn to settle in their cot or bed with gentle, age-appropriate methods can make a big difference in reducing night wakes.
5. Create the right sleep environment
A dark room, white noise, and a safe, comfortable sleep space can all help minimise disturbances. Small tweaks in the environment can often prevent unnecessary waking.
6. Gradually reduce night feeds (if ready)
Night feeds are normal for babies in the early months, but many toddlers no longer need them nutritionally. If your child is old enough and feeding well during the day, you may consider gradually reducing or resettling without a feed. This can help break the habit of waking for comfort feeding.
7. Be consistent
Consistency is key. Babies learn through repetition, so try to respond in the same way each time. Mixed responses can make it harder for them to understand what to expect.
Some night waking is completely normal, but with the right balance of daytime routines, sleep environment, and gentle settling strategies, you can help your child (and yourself!) enjoy more restful nights.