Baby Not Sleeping Through the Night? 6 Gradual Sleep Solutions

As a new parent, those late-night wake-ups can feel like they’re never-ending. If you’re still up every 1–2 hours and wondering why your baby isn’t sleeping through the night yet, it’s easy to think it’s just bad luck. But guess what? There are actually several things that could be affecting your baby’s sleep—and they’re all solvable!

In this post, we’ll dive into some common reasons why babies might not be sleeping through the night, and more importantly, what you can do to help them sleep longer stretches. And if you’re feeling a little overwhelmed by all the sleep info out there, don’t worry—I’ve got your back. Keep reading, and I’ll guide you every step of the way.

1. No Solid Bedtime Routine (Yet)

One of the most important things you can do for your baby’s sleep is establish a consistent bedtime routine. It doesn’t have to be long or complicated—think simple and calming. If you’re not sure where to start, my FREE Bedtime Playbook + Printable Chart is an easy win to help you build a soothing, consistent routine that actually works — grab it here.

A consistent, predictable wind-down routine will help your baby’s body understand that it’s time to sleep. The goal is to create a calm environment where your baby can begin to wind down and settle in for the night. Here’s a simple routine to try:

🛁 A warm bath
📚 A short, calming book
🕯️ Dim the lights to set a peaceful tone
🤍 A predictable order of events each night

Even small steps like these can help your baby recognize that it’s time for bed, leading to longer and more restful sleep..

If you're struggling with bedtime routines or your baby is having a hard time settling down, my Newborn Sleep Course can guide you through setting up a calming bedtime plan that works for both you and your baby.

2. The Sleep Environment Isn’t Doing Its Job

Your baby’s sleep environment is crucial for long stretches of sleep. Things like light, noise, and temperature can all impact how easily your little one drifts off and stays asleep. Here’s a checklist to help you create the perfect sleep space:

• ☁️ Keep the room cool (68–72°F)

• 🖤 Make it dark—aim for a “can’t-see-your-hand-in-front-of-you” level of darkness

• 🎧 Use a white noise machine to block out background sounds

By making these adjustments, you’re creating a sleep environment that encourages better, longer sleep. And don’t worry, you don’t need to overhaul the whole room—small changes can make a big difference.

If you’re unsure how to set up the ideal sleep environment or how to address other factors affecting your baby’s sleep, my Newborn Sleep Course covers this in detail, with easy-to-follow guidance.

3. They’re Not Getting Enough Daytime Sleep

It might sound counterintuitive, but skipping naps can actually make nighttime sleep harder for your baby. When babies are overtired, they tend to wake up more frequently throughout the night.

Instead of letting your baby stay awake longer to “save” sleep for nighttime, focus on getting them the naps they need during the day. Aim to create a balanced daytime schedule that includes plenty of sleep, which will help them sleep better at night.

If your baby’s sleep schedule feels chaotic or you’re unsure of how to balance naps and nighttime sleep, I’ve created a helpful guide in my Baby Sleep Course that walks you through a flexible, realistic daytime routine that promotes better nighttime sleep.

4. They’re Not Getting Full Feedings

If your baby is snacking throughout the day or getting distracted during feeds, they may not be getting the full amount of milk or formula they need. This can cause them to wake up more frequently at night to make up for the missed calories.

Try offering full, uninterrupted feeds every 2–3 hours during the day. This helps your baby feel satisfied and may encourage them to sleep longer stretches at night.

In my Newborn Sleep Course, we dive deep into feeding schedules and how to make sure your baby is getting enough during the day to help promote better sleep at night.

5. Wake Windows Are a Little Off

Wake windows—how long your baby stays awake between naps—are a big factor in sleep quality. If your baby’s wake window is too long, they can become overtired and have trouble settling down at bedtime. On the other hand, if their wake window is too short, they might not be tired enough to sleep for long stretches.

The key is finding the sweet spot for your baby’s age. Babies have different wake window needs at different stages, and finding the right balance makes a huge difference in how easily they fall asleep and stay asleep.

I’ve created the Wake Time Vault to help you figure out the best wake windows for your baby, based on their age. This simple tool can help you adjust your baby’s schedule to set them up for longer, more restful sleep.

6. They’re Not Falling Asleep Independently

If your baby always falls asleep while being rocked, nursed, or held, they might need that same help when they stir during the night. Teaching your baby to fall asleep on their own can help them self-soothe and sleep for longer stretches.

This doesn’t mean you have to let your baby cry it out—far from it. Gradual sleep teaching methods, like the ones I cover in my Baby Sleep Course, can help your little one learn to fall asleep independently in a calm, supportive way.

Teaching independent sleep can take time, but it’s a crucial skill that helps your baby sleep longer and gives you the rest you need.

You Don’t Have to Do It Alone

If all of this feels a little overwhelming, take a deep breath. You don’t have to make all these changes at once—and you certainly don’t have to go it alone. Sleep is a skill, and you and your baby are learning it together, step by step.

If you’re ready to take action, my Newborn Sleep Course and Baby Sleep Course are designed to support you through every stage of your baby’s sleep journey. These courses are packed with practical, realistic advice that fits into your life—and I’m here to walk you through it every step of the way.

Start with one small change today, and soon, you’ll see the difference it can make. You’ve got this—and I’ve got you!