Baby Sleep 101: Tips for Tired Parents from Spill It, Girl Podcast

Let’s be real—baby sleep can be one of the toughest parts of early parenthood. Those sleepless nights and unpredictable naps don’t just affect your little one—they leave the whole family running on empty. But don’t worry, mama, with the right tools and mindset, you can build a sleep routine that works for both baby and you.

At Spill It, Girl Podcast, we’ve been through the ups and downs of baby sleep, and we’re here to guide you every step of the way. Whether you’re navigating the newborn fog or adjusting to toddler sleep changes, this guide will help you create healthy sleep habits that stick.

1. Know Your Baby’s Sleep Needs

Babies’ sleep patterns change fast, so knowing what’s normal at each stage helps you set realistic expectations.

  • Newborns (0-3 months): 14-17 hours a day, spread across naps and nighttime.

  • Infants (4-11 months): 12-15 hours daily, usually longer stretches at night with 2-3 naps.

  • Toddlers (1-2 years): 11-14 hours total, including 1-2 naps.

2. Build a Consistent Bedtime Routine

A calm, predictable routine tells your baby it’s time to wind down.

  • Start Calm: Baths, books, gentle rocking—whatever helps your baby relax.

  • Dim the Lights: Lower light levels encourage melatonin, the sleepy-time hormone.

  • Same Time, Every Night: Regular bedtimes help regulate your baby’s internal clock.

3. Watch for Sleep Cues

Babies give signals when they’re ready to snooze—catch them early to avoid overtired fussiness.
Look for: yawning, eye rubbing, fussiness, or zoning out.

4. Help Baby Learn Day vs. Night

Setting this foundation early makes sleep easier.

  • Day: Bright, active, engaging.

  • Night: Dim lights, soft voices, low stimulation.

5. Consider Sleep Training—Only If It Feels Right

Sleep training isn’t for every family, but some find it helpful.
Popular methods:

  • Ferber: Gradual check-ins to teach self-soothing.

  • Chair Method: Slowly moving farther from crib each night.

  • Pick-Up-Put-Down: Comforting then gently laying baby back down.

Choose what feels best, and tweak as needed.

6. Be Patient & Flexible

No two babies are the same, and sleep patterns shift with growth spurts, teething, and milestones.

  • Adjust as your baby changes.

  • Celebrate progress—even the small wins.

  • Remember: consistency is your best friend.

7. Take Care of Yourself

Caring for a baby is exhausting—don’t forget to care for you.

  • Share nighttime duties if you can.

  • Nap when baby naps—even a little helps.

  • Ask for help—from friends, family, or pros.

Sweet Dreams Are Possible—For Everyone

Creating a sleep schedule takes time and patience, but it’s totally doable. By tuning into your baby’s needs and building gentle, consistent habits, you’ll help your whole family get the rest you deserve.

For more parenting tips, honest stories, and expert advice, tune in to Spill It, Girl Podcast—your go-to for real talk and real support through motherhood’s ups and downs.