10 tricks to put your baby to sleep in 10 minutes
Putting a baby to sleep can seem like an impossible mission on some nights. The crying, the constant movement, the interruptions of sleep... All of this can exhaust even the most patient moms and dads. However, there are strategies based on evidence and the experience of real families that can help you soothe your baby and make it easier to fall asleep in less than 10 minutes. Here we share the best tricks, lovingly explained and backed by science.
Creating a relaxed and safe environment is key to falling asleep.
1. Create a consistent sleep routine
Babies feel safe with repetition. A predictable bedtime routine (bath, massage, pajamas, song, or story) helps your body anticipate rest. According to the American Academy of Pediatrics (AAP), establishing a consistent nighttime routine significantly improves the duration and quality of infant sleep.
2. Use white noise
White noise mimics the sounds of the womb and can be very effective in calming babies. It helps block out sudden noises from the environment and provides a sense of security. You can use sound machines or apps with white noise, always at a moderate volume and safe for the baby's ear. CDC
3. Try the rhythmic "shhh"
The famous method of pediatrician Harvey Karp, author of The Happiest Baby on the Block, recommends a long, rhythmic "shhh" near the baby's ear while holding or rocking him. This sound is familiar, soothing, and can induce sleep surprisingly quickly.
4. Gentle movement: rocking or walking
The rhythmic rocking mimics movement inside the womb and calms the baby's nervous system. You can use your arms, a bouncer, a rocking chair, or a baby carrier. But be careful: it is not advisable to always sleep on the move, to prevent it from becoming essential.
5. Relaxing massage
A gentle massage before bed can improve the quality of your baby's sleep and strengthen your bond. According to a study published in Early Human Development (PubMed), babies massaged before sleep sleep more soundly and wake up less.
6. Proper temperature and light
A cool environment (between 20–22 °C) and dim light help to activate the production of melatonin, the sleep hormone. Avoid bright lights, screens, or loud noises at least 30 minutes before bedtime. A small amber or red light can be helpful if you need to get into the room.
7. Breastfeeding or bottle feeding calmly
Many babies relax deeply while sucking. Nighttime breastfeeding or the bottle can induce sleep, but ideally, they should not always fall asleep with it in their mouth so that they learn to fall asleep on their own little by little.
8. Clean diaper and comfortable clothes
It seems obvious, but sometimes a wet diaper or uncomfortable clothes prevent the baby from relaxing. Wear soft fabrics, avoid labels that can rub against and make sure the diaper is dry before bedtime.
9. Physical accompaniment without overstimulation
Many babies need sleep touch, but not stimulation. Stroke their forehead, hold their little hand, or just stay close. Your presence may be all he needs to relax and fall asleep without crying.
10. Trust your intuition
Getting to know your baby is your superpower. Not all tricks work for everyone. There will be easier days and harder ones, but little by little you will discover what calms him down and how to accompany him in the dream with love and presence.
"Sleeping well is not just a physical necessity: it is an act of love, care and connection with your baby."
A good night's sleep is essential for the development and well-being of the baby (and the family!)
Guidance information