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Starting solids is a huge milestone and it can spark some excitement. Are you looking up different recipes? Even browsing the aisle that has baby food? Deciding which bowls to pick? Are you starting solids because they're ready or are you wanting to keep their tummies fuller, to encourage longer sleeps?
Are you a breastfeeding mum who is thinking about making the switch to formula because it's been said to help with sleep? There is NOTHING wrong with introducing solids or formula, but neither should be the sole solution to fixing sleep struggles. How often have you heard "They’ll be fuller on formula" or "Add some rice cereal to their milk". Whether their breastfed, formula fed or they consume solids, all babies can sleep longer stretches without making these changes. Sleep struggles are more complex and the underlying ways to fix things aren't from what they consume, but how much they consume. If you're wanting help with night wakings or short naps, click here to browse my plans and guides.
While hunger can sometimes cause nighttime wakings, there are various other reasons why babies may wake during the night or have short naps. These reasons include:
◦ Inability to link sleep cycles ◦ Regression ◦ Separation anxiety
Studies have shown that breastfed, formula fed and mix-fed babies all have similar sleeping patterns, here's one of many studies. So in other words, introducing solids or formula will not be the cure to your little one's sleep struggles. So how do we get them on the right track?
Ways to encourage better sleep WITHOUT introducing solids or formula
They don't know how to independently fall asleep
Being able to fall asleep without relying on a sleep association, such as feeding, rocking, patting, or something similar can really improve sleep overall. Why? Because when they wake between sleep cycles in the night or during a nap, they won't need this same thing replicated when they wake. Do you feed to sleep? This is why you’ll find that feeding them to sleep in the night is the only way to get them back to sleep, which can seem like the waking is happening due to hunger. A baby who falls asleep by themselves can fall BACK to sleep by themselves.
Click for fun fact
Ensure they are consuming enough calories
Aim to feed every 2.5 - 3 hours (max 4 hours) to eliminate hunger being the cause of sleep problems. Babies sleep better when they consume all the necessary calories throughout the day – this will eliminate hunger being a suspect to your baby's wakings.
Think of it as fueling a car to go for a long drive. The fuller the tank, the longer the drive - the fuller they are, the longer they will sleep. So get those tummies full!
Bedtime isn't between 7-8pm
Babies have a drowsy window around this time, this is because melatonin in the body peaks around 7pm and begins to lessen around 8pm. Their sleep pressure is also the highest around this time. A 7-8pm bedtime will encourage them to fall asleep faster and stay asleep longer (younger than 4 months bedtime is usually between 8 -10pm).
Sleep environment
Their sleep environment can have a huge impact on how they sleep and adjusting their bedroom a certain way can encourage the duration and the quality. Some things you could do is make sure the room is pitch black, have a sound machine play the entire duration of every sleep, and ensure their room is a comfortable temperature that coincides with their layering of clothing. Creating an environment to encourage better sleep, is a great blog post that covers this in detail.
Avoid under or overtiredness
Under-tiredness refers to a state where a baby or child is not sufficiently tired. Sometimes, their apparent "boredom" may mistakenly appear as tiredness. To address under-tiredness, it's important to ensure that their wake times include stimulating activities to help them expend energy and become adequately tired for sleep.
On the other hand, overtiredness occurs when a baby is excessively tired, and can do one of two things, fall asleep straight away due to the exhaustion or take a while to fall asleep. The reason they would take a while to fall asleep is because the stress hormone cortisol is released into the brain, making it difficult for them to settle down and fall asleep. It's important to note that overtiredness can also manifest as hyperactivity and may eventually result in a huge meltdown soon after.
Follow age-appropriate wake windows to try and find their sweet spot.
Before you finish this blog, here are some fun facts
FUN FACT 1: Breastmilk is made up of 87% of water, whereas formula is thicker, but here’s the thing… a full tummy, is a full tummy. Breastfed babies just need to feed a little more frequently during the day to ensure their calorie intake is met to get them sleeping through.
→ FYI 4-6 months babies need at least 1-night feed whereas from 6+ months they can sleep a solid 10-12 hrs.
FUN FACT 2: Your baby receives melatonin when breastfed. Your body starts to produce this in the evening, to signal that it’s time to sleep. Melatonin is the sleep hormone that makes you feel tired and promotes better sleep.
Do you need help?
I have the tools and resources to help you. For the first weeks, the 0 - 3 month sleep guide will help to establish a solid sleep foundation. For ages 4 - 24 months I offer various options to support you, including optional plans that provide one-on-one assistance or the use of the 4-24 month sleep guide. Both will help achieve 10-12 hour nights, improve naps, and overcome any of your sleep struggles.
Written by Alexandra Selekos I'm the founder of Babee Dreams, a certified sleep consultant and a mum of three. My approach is based on studies, training through The Sleep Consulting Academy, successful outcomes experienced by those who have used my methods and the instincts of a mother. My approach will help your baby achieve their best sleep, whilst always feeling reassured, loved and never neglected.