Establishing a Sleep Routine

Anita and Vikram work on a bedtime routine to help baby Rahul learn to sleep through the night on his own schedule.

Meanings in Anita (mother), Vikram (father), Paediatrician

Key words and phrases

sleep routinea regular set of steps followed before sleepA consistent sleep routine helps babies settle faster.

bedtimethe usual time for going to sleepHis bedtime is eight o'clock every night.

napa short sleep during the dayHe takes two naps during the day.

settle downto become calm and ready for sleepIt takes him a few minutes to settle down.

wake up at nightto become awake during the nightHe used to wake up at night frequently.

sleep through the nightto sleep continuously without waking, through the nightHe finally started sleeping through the night.

lullabya soft song sung to help a baby sleepAnita sings a lullaby every night.

dark rooma room with dim or no light, helpful for sleepA dark room helps signal that it's time to sleep.

consistentalways behaving or happening in the same wayBeing consistent with the routine really helps.

crankyirritable, especially from tirednessHe gets cranky if he misses his nap.

swaddleto wrap a baby snugly in a blanket for comfortAnita likes to swaddle Rahul before bedtime.

white noisea steady, soothing sound used to help babies sleepThey play white noise softly in his room.

self-sootheto calm oneself without outside helpHe is learning to self-soothe when he wakes briefly.

sleep cuessigns that show a baby is getting tiredRubbing his eyes is one of his sleep cues.

drowsysleepy, but not fully asleepPut him down when he's drowsy but still awake.

criba small bed with high sides for a babyHe sleeps in his crib every night now.

night feeda feeding session given to a baby during the nightHe still needs one night feed at this age.

sleep regressiona temporary period when a baby's good sleep habits worsenThis might just be a normal sleep regression.

comfort objectan item like a soft toy that helps a baby feel secureHis soft toy has become his comfort object.

wind downto gradually relax before sleepWe give him thirty quiet minutes to wind down.

Useful sentences

Ask What time should his bedtime be?
Answer Around eight o'clock works well for him.
Ask How can we help him settle down faster?
Answer Try dimming the lights and singing a lullaby.
Ask Why does he still wake up at night sometimes?
Answer That's normal at this age, it will improve with routine.
Ask Is it important to be consistent with the routine?
Answer Yes, consistency helps him learn faster.
Ask Should the room be completely dark?
Answer A dim, dark room works best for sleep.
Ask Should we swaddle him at night?
Answer Yes, it helps him feel secure while he sleeps.
Ask What are his usual sleep cues?
Answer He rubs his eyes and yawns when he's drowsy.
Ask Does white noise really help him sleep?
Answer Yes, it blocks out sudden household sounds.
Ask Is he still waking up for a night feed?
Answer Just once now, which is a big improvement.
Ask Could this sudden waking be a sleep regression?
Answer It's possible, these phases usually pass in a few weeks.

Dialogue

AnitaDoctor, Rahul still wakes up two or three times at night.

PaediatricianThat's common at this age. Try a consistent bedtime routine.

VikramWhat should that routine include?

PaediatricianA warm bath, a lullaby, and a dark, quiet room around the same time every night.

AnitaWe'll start tonight. Hopefully he'll sleep through the night soon.

PaediatricianBe patient, it usually takes a couple of weeks to see results.

VikramShould we also swaddle him or use white noise?

PaediatricianBoth can help. Watch for his sleep cues and put him in the crib while he's drowsy, not asleep.

AnitaThat way he can learn to self-soothe on his own?

PaediatricianExactly. And if he still wakes for a night feed, that's completely normal at this stage.

Common mistakes

Saying "make him sleep" instead of "put him to sleep" or "help him fall asleep."
Saying "he sleeps whole night" instead of "he sleeps through the night."
Saying "routine is consistent" when meaning the parents should be consistent — say "be consistent with the routine."
Saying "wrap him tightly" instead of "swaddle him" when talking about the specific technique.
Saying "he is sleepy" for the in-between state instead of the more precise "he is drowsy."
Saying "sound of white noise" instead of just "white noise" — it already means a type of sound.

Quick quiz

1. What does "settle down" mean?

2. A short sleep during the day is called a ___.

3. Complete: "He gets ___ if he misses his nap."

4. What does it mean to "swaddle" a baby?

5. What does "self-soothe" mean?

6. A small bed with high sides for a baby is called a ___.

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