Understanding and Improving Baby Sleep: My Experiences for Quieter Nights

Baby sleep is one of the topics that particularly concerns many parents. When the baby sleeps poorly, the whole day quickly feels heavier. The nights are short, the thoughts loud – and often the question creeps in whether one should do something differently.

I experienced this myself. With my first child, I questioned a lot of things. With my second, I knew: baby sleep is not a problem that needs to be solved. It is an ongoing process that is different for every baby.

Baby sleep in the first year of life: Why frequent waking is normal

Many parents wish their baby would sleep through the night as early as possible. But in the first year of life, waking up at night is biologically completely normal.

Babies have shorter sleep cycles than adults and spend more time in light sleep. They wake up more often to regulate proximity, satisfy hunger, or check for safety. This sleep behavior protects them – it is not a sign that your baby is sleeping poorly.

Understanding that my baby's sleep works differently than mine personally took an enormous amount of pressure off me.

Improve baby sleep with a loving evening routine

If you want to improve baby sleep, much begins in the evening. Because a fixed evening routine creates orientation and security.

A bedtime ritual does not have to be perfectly planned. It is important that it is regular and calm. Dimmed light, a sleeping bag, quiet talking, or a consistent song can signal to your baby: The night is beginning now.

Repetition provides reliability. And reliability provides security. Especially sensitive babies benefit from clear, gentle routines.

The right sleep environment for your baby: safety and security

A suitable sleep environment can help restless babies fall asleep more easily. This includes:

a comfortable room temperature (approx. 16–18 °C)
a quiet, darkened atmosphere
a safe sleeping place
proximity to parents

Especially in the first months, many babies sleep more peacefully when they know their primary caregiver is nearby. A co-sleeper like the one from KUNU, which can be easily placed next to the parents' bed, can be supportive here. This way, your baby has its own safe space and is still very close to you.

Recognizing baby's tired cues and avoiding overtiredness

A common reason why babies have trouble falling asleep is overtiredness. If the window of opportunity is missed, the stress level increases – and falling asleep becomes more difficult.

Typical signs of tiredness are:

yawning
looking away
rubbing eyes
restlessness without a clear reason

If you notice these signs early, you can help your baby to sleep in time. Of course, this does not mean that every sleep phase will go smoothly – but it increases the likelihood of a calmer transition to sleep.

Sleep regression in babies: When sleep suddenly changes

Many parents report so-called sleep regressions – phases in which babies suddenly sleep worse, even though it went well before.

These changes are often related to developmental milestones or growth spurts. The brain processes new skills, new impressions, and new movement patterns.

During such times, babies often need more closeness and support. The good news: These phases are temporary – even if they sometimes feel endless in the middle of the night.

What helped my baby during difficult sleep phases

If your baby is sleeping poorly, it doesn't mean you're doing something wrong. Sleep is not a training project and not proof of good parenting – development is different for every child.

What helped us are calm, recurring routines that give the baby orientation and reliably frame the evening. Just as important are realistic expectations: Not every night will be calm, and that's perfectly fine.

Support in everyday life can be incredibly relieving during this phase – for example, through family or friends who take on small tasks. And probably my most important tip is: Be patient with yourself.

As a mother of two children, I noticed that my own calmness changed a lot. The less pressure I put on myself, the more relaxed the evenings became. Babies react sensitively to our mood. Security often starts with us – in our attitude, in our calm, and in the confidence that this phase too will pass.

Frequent questions about baby sleep with expert Josephine

Babies sleep very differently from adults – and this often causes uncertainty.

Our expert Josephine, a health and pediatric nurse, answers your questions about baby sleep.

Why is the sleep rhythm of newborns so irregular?

The sleep rhythm of newborns is still irregular because their internal clock is not yet fully developed. Their sleep cycles are significantly shorter than those of adults. It takes several weeks for their body to gradually adapt to the day-night rhythm. Additionally, due to their small stomachs, they need to feed more frequently.

Which sleep environment promotes safe and peaceful baby sleep?

A safe sleep environment includes a firm, flat mattress in its own (co-sleeper) bed without pillows, blankets, or stuffed animals. The baby should also sleep on its back and the room should be slightly cool (approx. 16°C – 18°C). Furthermore, a sleeping bag should be used instead of a blanket.

Why should a baby mattress be firm rather than soft?

Otherwise, there is a risk that the baby will sink into the mattress and thus the risk of suffocation increases.

How important are bedtime routines?

Bedtime routines are very important as they provide the baby with security and predictability. Recurring routines such as quiet singing, cuddling, or a warm bath signal to the baby that it is bedtime. This helps the baby to calm down more easily and a regular sleep rhythm develops.

Which sleep myths persist stubbornly?

"Babies sleep better if they go to bed late." – False, overtired babies often sleep worse and wake up more frequently.

"You should let the baby cry so they learn to sleep alone." – This can promote stress and insecurity. Closeness and comfort are important.

"A baby who wakes up at night is always hungry." – Not always, sometimes they just seek closeness and comfort.

"Babies need absolute quiet to sleep." – Many sleep even better with constant sounds, like white noise, because they know it from the womb