5 Baby Sleep Myths Debunked: Expert Tips for Better Sleep Routines
As a mom, I know firsthand how confusing and overwhelming the world of baby sleep advice can be. With so many opinions, books, and well-meaning advice from friends and family, it can feel like everyone is an expert on how your baby should sleep. But here’s the truth: every baby is unique, and there’s no one-size-fits-all approach to sleep. Let’s tackle five common myths about baby sleep that might be holding you back from finding what works best for your family.
Myth 1: Babies Should Sleep Through the Night by… (fill in the blank)
One of the most pervasive myths is that babies should magically start sleeping through the night at three months, six months, or some other age milestone. The reality? Babies wake up at night for various reasons, including hunger, developmental leaps, or simply needing comfort.
According to the American Academy of Pediatrics (AAP), it’s normal for infants to wake frequently during the first year of life. Sleep patterns are heavily influenced by growth spurts and brain development. Instead of fixating on a timeline, focus on creating a consistent and calming bedtime routine, ensuring they are getting full feeds, not getting overtired from lack of daytime sleep, and are sleeping in an optimal sleep environment to help your baby feel secure and ready for a good night’s sleep.
Empathy Tip
You’re not doing anything wrong if your baby isn’t sleeping through the night yet. Celebrate the small wins, like stretches of uninterrupted sleep or successful naps, and remind yourself that this phase won’t last forever.
Myth 2: If You Keep Baby Awake Longer, They’ll Sleep Better
Many parents believe that skipping naps or keeping their baby awake longer will result in better nighttime sleep. Unfortunately, overtired babies often have a harder time falling and staying asleep. When a baby becomes overtired, their body produces stress hormones like cortisol and adrenaline, making it more difficult to relax.
A well-rested baby is more likely to fall asleep easily and stay asleep longer. Studies show that maintaining age-appropriate wake windows and prioritizing naps can significantly improve overall sleep quality.
If you think your baby might be in an overtired cycle then be sure to read this blog…
Signs of an Overtired Baby and How to Break the Cycle
Myth 3: All Babies Should Nap in Complete Silence and Darkness
While it’s true that a dark, quiet environment can help some babies sleep better, it’s not a hard-and-fast rule. Babies are incredibly adaptable and can learn to sleep in different environments. After all, in the womb, they’re surrounded by constant noise, movement, and light changes.
If your baby can only nap in complete silence and darkness, that’s okay, but don’t stress if life doesn’t always allow for those ideal conditions. White noise machines and blackout curtains can be helpful tools, but it’s also beneficial to expose your baby to different sleep settings so they can adapt over time.
If your baby is not used to sleeping in a dark space or even in their crib then practice across a few weeks by gradually introducing their new sleep space to them. Start by offering half their naps in their ideal sleep environment for a few days, then work on offering all naps in their ideal sleep space for another few days, and then finally adding those nights in.
If you think your baby can handle the adjustment well then just transition them to their new space cold turkey and do all naps and night sleep there right away.
Myth 4: Picking Up Your Baby When They Cry Will Spoil Them
This myth can be especially damaging because it suggests that comforting your baby is somehow wrong. Babies cry to communicate their needs, whether it’s hunger, discomfort, or the need for connection. Responding to their cries builds trust and strengthens the bond between you and your baby.
Research from Harvard University shows that responsive caregiving helps babies develop secure attachments and a strong sense of safety. Spoiling isn’t even a possibility for infants, who rely on caregivers to meet their needs.
Something I mention to our Well-Rested Families Community members is that…
“You know your baby best so always do what you feel is right for you and your baby in that moment.”
Never feel guilty for picking up your baby when they cry. You’re teaching them that they’re loved and cared for, which lays the foundation for their emotional well-being.
Myth 5: Sleep Training Means Letting Your Baby Cry It Out
When parents hear “sleep training,” many immediately think of the cry-it-out (CIO) method. While CIO is one approach, it’s far from the only option. Sleep training encompasses a variety of methods, from gentle techniques like the pick-up-put-down method to gradual approaches like chair and fading methods.
The key to successful sleep training is choosing a method that aligns with your parenting style and feels right for your family. For example, gentle sleep training emphasizes comfort and connection while helping your baby learn self-soothing skills over time.
If you have questions about how sleep training aligns with crying then I have tons to say and I share it all in this blog…
Final Thoughts: Trust Yourself, Mama
It’s easy to feel overwhelmed by the sheer amount of baby sleep advice out there, but remember: you are the expert on your baby. These myths might make you doubt yourself, but with patience and persistence, you can build healthy sleep habits that work for your unique family.
If you ever feel stuck or need guidance, know that you’re not alone. Connecting with a supportive community or working with a sleep coach can make all the difference. No matter where you are on your sleep journey, you’re doing an incredible job—and your baby is lucky to have you.
Still, confused about your baby’s sleep patterns?
Do not know what else you can do to improve their (and your) sleep?
Let me help. I have worked with hundreds of families to get them from being overwhelmed to thriving in parenthood and I can do this for you too.
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REFERENCES:
American Academy of Pediatrics. Healthy sleep habits: How many hours does your child need? AAP. Accessed January 2025. Available from: https://healthychildren.org.
Harvard University. The Science of Early Childhood Development. Center on the Developing Child at Harvard University. Accessed January 2025. Available from: https://developingchild.harvard.edu.
Mindell JA, Sadeh A, Wiegand B, How TH, Goh DYT. Cross-cultural differences in infant and toddler sleep. Sleep Medicine. 2010;11(3):274–280. doi:10.1016/j.sleep.2009.04.012.
Meltzer LJ, Mindell JA. Relationship between child sleep disturbances and maternal sleep, mood, and parenting stress: A pilot study. Journal of Family Psychology. 2007;21(1):67–73. doi:10.1037/0893-3200.21.1.67.
Owens JA, Drobnich D, Baylor A, Lewin D. School start time change: An in-depth examination of school districts in the United States. Mind, Brain, and Education. 2014;8(4):182–213. doi:10.1111/mbe.12057.