Infant sleep: soothing routines and adjusting to the time change

A baby's sleep raises a lot of questions — and with good reason: during the first months, a newborn sleeps 16 to 18 hours a day, in short stretches. For parents, the goal is to gradually help baby lengthen their nights and develop a circadian rhythm aligned with the day/night cycle.

Put a bedtime routine in place as early as possible

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Around 2-3 months, you can introduce an evening ritual to signal to your baby that a longer stretch of sleep is coming. For example: a warm bath, a little massage or pyjamas, breastfeeding or a bottle, then a lullaby in dim light. Repeat the steps in the same order every evening — consistency is very reassuring for babies. In the evening, aim for a calm atmosphere: dimmed lights, reduced noise. This transition helps their brain understand that night is beginning.

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Separating day from night

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The message to send baby is simple: during the day we stimulate; at night we soothe. During the day, let them sleep with a bit of light and the normal sounds of the house — they will come to understand that these are naps. At night, go for darkness (or a dim night light) and quiet. If they wake to feed, do it in dim light, without play and with little talking, then put them back down right away. Conversely, after naps, open the curtains, play, interact. Little by little, their internal clock will adjust to this rhythm.

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Handling very early wake-ups

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Even when they sleep 6 to 8 hours, many babies wake very early (5 to 6 a.m.). To stretch sleep a little longer, keep the room dark until the wake-up time you want — blackout curtains can help. If baby wakes and coos, leave them in a calm environment until the planned time. If they cry, go to them, but an early wake-up can sometimes be followed by a short return to sleep if they are not stimulated. For babies 8 to 9 months old, a children's wake-up light can also serve as a cue: a colour or a "sun" that lights up shows that it is time to get up.

The challenge of the time change

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Twice a year, the time change (March and November) can disrupt little ones' sleep. "The time change raises a lot of questions for parents," notes Marie Fortier. Should you prepare baby, or let them adjust on their own? Specialists do not agree, because every child reacts differently, but a few principles can guide you.

• Understanding the impact :  Daylight time (March) : clocks move forward, so we "lose" an hour of sleep. Baby goes to bed "later" according to their internal clock and may have more trouble falling asleep, especially if it is still light out.• Standard time (November) : clocks move back, so we "gain" an hour. Baby is likely to wake earlier for a few days, their body believing it is already time to get up.
• Daylight time — clocks move forward : The main difficulty is falling asleep. You can shift the evening routine over 3-4 days before the change (e.g.: 7 p.m. → 7:15 p.m. → 7:30 p.m., etc.) so you arrive naturally at 8 p.m. once daylight time begins. Once the change is done, darken the room well in the evening to counter the outside light, and take advantage of the morning brightness for getting up.
• Standard time — clocks move back : The challenge is often waking too early. Two options:• Gradually shift baby's schedule by about 10 minutes a day during the previous week, so they go to bed and get up a little later.• Change nothing and observe: many babies adjust on their own within a few days.If baby wakes at dawn, keep the room dark and quiet until the usual time. Avoid stimulating them right away. Adjust naps and meals slightly so that the whole day does not shift by an hour.
• Flexibility :  Every child reacts differently. Babies who are sensitive to rhythm will need a gradual transition; good sleepers often adapt on their own. Follow your own child's temperament and support them gently.

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Other tips for better baby sleep

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• Exposure to natural light : Take baby outside in daylight, especially in the morning. Natural light is the best synchronizer for the internal clock. A short morning outing helps their brain understand that the day is starting and supports melatonin in the evening.
• Signs of sleepiness : Watch for signs of tiredness (staring into space, redness around the eyebrows, yawning, rubbing their eyes). Put them down as soon as these signs appear so they do not go past their sleep window and have a harder time falling asleep.
• Safety : Good sleep depends on a safe environment: baby should sleep on their back, on a firm mattress, with no pillow or loose blanket. Keep the room between 18 and 20 °C — a baby who is too warm sleeps poorly.
• White noise : A light background sound (white noise, a fan) can soothe some babies by recalling the sounds of the womb and masking household noise. It can be useful during transitions, such as the time change, when the sound environment shifts.

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Every baby has their own sleep rhythm, and your role is simply to support them so that it falls into step with family life. Patience and consistency remain your best allies. The time change can temporarily disrupt their internal clock, but it is an adjustment of only a few days. "Baby will get back into their rhythm," notes Marie Fortier. With a steady routine, gradual adjustments and a suitable environment, your little one will get through this transition smoothly.