Baby Sleep Routine: How to Help Your Newborn Sleep Better at Night

One of the biggest shocks for most new parents? Babies don’t come with an off-switch.

In the early weeks, it may feel like your baby sleeps all day and wakes up just when you’re ready for bed. But don’t worry, with gentle structure, a calming routine, and the right sleep environment, you can help your baby sleep better at night (and catch some rest yourself).

This guide gives practical sleep tips for Nigerian mums and how to make bedtime smoother in our unique climate. Whether you’re navigating Lagos humidity or harmattan dryness, we’ve got you covered.

Understanding Newborn Sleep Cycles

Newborns sleep 14–17 hours a day, but it’s broken into short naps. Their internal clocks (circadian rhythm) don’t kick in until around 6–8 weeks.

Expect:

• Short wake windows (30–90 minutes)
  
• Frequent night wakings for feeds
  
• Light, noisy sleep (this is normal)
  

Your baby’s sleep may seem unpredictable but it’s perfectly normal. Their brains are still developing sleep-wake patterns, and nighttime sleep improves gradually.

Why Your Baby Might Not Sleep Well at Night

If your baby is struggling to stay asleep at night, consider these common reasons:

• Overstimulation in the evening: Too much play, light, or sound before bed can delay sleep.
  
• No consistent bedtime routine: Babies thrive on repetition.
  
• Daytime over-napping: Short naps are fine, but too much daytime sleep may affect night rest.
  
• Discomfort: Gas, wet diapers, or feeling too hot/cold can disrupt sleep.
  
• Lack of exposure to natural light: Babies need daytime cues to distinguish night from day.
  

Understanding the cause helps you respond with confidence, not panic.

How to Build a Simple Baby Nighttime Routine

Routine helps your baby know what to expect and signals it’s time to rest. Consistency is more important than perfection.

Sample Night Routine (Adjust by Age):

1. Warm bath (soothes and relaxes)
   
2. Gentle massage with baby lotion or oil
   
3. Dress in comfortable nightwear (cotton sleepsuit or vest)
   
4. Dim lights and lower noise
   
5. Feed baby calmly
   
6. Sing a lullaby or use white noise
   
7. Cuddle or rock gently until drowsy, then lay down to sleep
   

Stick to the same sequence every evening, even if baby cries or resists at first.

Chikaro Picks: Cotton sleepwear, soothing bath kits, white noise plush toys, and swaddle wraps.

Sleep Environment Tips for Nigerian Homes

Creating a peaceful, safe sleep space makes all the difference.

1. Keep the Room Cool

• Use a fan (not directly on baby)
  
• Open windows for air flow, if safe
  
• Choose breathable bedding and light clothing
  

2. Darken the Room

• Use blackout curtains or thick drapes
  
• Limit bright lights from phones or TVs at night
  

3. Limit Mosquitoes & Insects

• Use baby-safe repellents like mosquito nets
  
• Keep doors and windows screened
  

4. Minimise Noise

• Use soft background sounds: rain, heartbeat, or white noise apps
  
• Avoid loud talking or television during bedtime hours
  

A calm environment tells your baby, “It’s time to wind down.”

Safe Sleep Guidelines

Following sleep safety rules helps reduce the risk of SIDS (Sudden Infant Death Syndrome).

• Always place baby on their back to sleep
  
• Use a firm mattress, no pillows or heavy blankets
  
• Let baby sleep in their own cot or bassinet, ideally in your room
  
• Dress baby lightly; avoid overheating
  

Avoid:

• Co-sleeping on soft beds or couches
  
• Using stuffed toys, bumpers, or loose blankets in the crib
  

Nigerian Mum Tips That Help

Here’s what experienced mums around Nigeria say works:

• “Expose baby to daylight during the day” – helps set internal clock
  
• “Avoid loud singing/play at night” – keep night feedings quiet and quick
  
• “Sing lullabies in your dialect” – your voice calms baby better than any device
  
• “Fan + net combo” – helps baby stay cool and sleep deeper in warm weather
  

When to Expect Longer Sleep Stretches

At around 8–12 weeks, many babies begin sleeping 4–6 hours at night. Breastfed babies may wake more often than formula-fed ones.

By 3–6 months, with a consistent routine, babies can sleep 6–8 hours.

Remember:

• Growth spurts may temporarily disrupt sleep
  
• Sleep regressions at 4 months and 8 months are common
  

Every baby is different. Don’t compare sleep milestones with others.

Bonus Tips for Day and Night Separation

Babies need help learning the difference between day and night:

• Daytime: keep lights on, talk and play after feeds
  
• Nighttime: keep lights dim, avoid stimulation
  

This teaches their brains when to stay alert and when to wind down.

Final Thoughts

Helping your baby sleep through the night isn’t magic, it’s about creating comfort, consistency, and calm. With a gentle routine, sleep-friendly space, and patience, both you and your baby will enjoy longer, more restful nights.

Chikaro offers soft, breathable sleepwear, bath sets, and other baby sleep essentials.

You’ve got this and Chikaro is here to help you rest easy.