If you’ve had a baby, you’ll know that sleep is one of the biggest challenges in the early months. Everyone has advice, from your neighbour to your aunt to strangers on social media. The trouble is, much of it is outdated, contradictory, or simply not true. That leaves exhausted parents unsure of what’s safe, what’s helpful, and what’s just an old wives’ tale.
The good news is that research has given us a much clearer picture of what actually helps babies sleep. In this article, we’ll look at some of the most common baby sleep myths and separate fact from fiction. The aim isn’t to hand you a strict rulebook but to provide reassurance, evidence-based guidance, and a reminder that every baby is different.
Myth 1: “Keeping baby awake during the day helps them sleep better at night”
The Myth
It sounds logical: if your baby is awake all day, they’ll be tired enough to sleep longer at night. Many well-meaning friends and relatives will tell you to stretch your baby’s wake windows or even skip naps altogether.
The Truth
In reality, overtired babies often find it harder to fall asleep and stay asleep. Instead of drifting into a restful slumber, their bodies release stress hormones like cortisol, which actually make them more restless. The result? Bedtime battles, short naps, and frequent night wakings.
Newborns, in particular, need a lot of sleep, usually between 14 and 17 hours in a 24-hour period. These hours are scattered across both day and night. It’s not until around 3–4 months that babies start consolidating more of their sleep into longer night stretches.
What Works Instead
Rather than keeping your baby awake, tune into their sleep cues: glazed eyes, staring into space, pulling at ears, or sudden fussiness. Yawning often means they’re already overtired. Watch wake windows too, which are around 45 minutes to an hour for newborns, extending to 2–3 hours by six months.
Myth 2: “Rice cereal in the bottle helps babies sleep through the night”
The Myth
Some older relatives may suggest adding cereal to your baby’s bedtime bottle, claiming it “fills them up” and helps them sleep longer.
The Truth
There’s no evidence this works. In fact, introducing solid food too early can be harmful. Babies’ digestive systems aren’t ready for solids before around 6 months, and adding cereal to bottles can increase the risk of choking. It can also lead to overfeeding.
What Works Instead
If your baby is waking at night, it’s usually for a genuine reason, hunger, comfort, or a need for reassurance. Night waking is biologically normal, especially in the first year. Stick to breastmilk or formula in the bottle, and know that long stretches of sleep will come with time.
Myth 3: “Babies should sleep in silence”
The Myth
Many people believe that babies must sleep in complete silence, tiptoeing around the house once the baby is down.
The Truth
Babies spent nine months surrounded by constant sound in the womb, the swish of blood flow, digestion, and muffled voices. For many babies, silence feels strange. Some actually sleep more soundly with background noise.
What Works Instead
Consider using white noise or gentle shushing to mimic the womb environment. Consistent, steady sounds can help block sudden noises (like a doorbell or barking dog) that might otherwise wake them. Just avoid very loud or irregular sounds, and ensure any device you use is designed for safe use around babies.
Myth 4: “Crying it out is the only way to teach sleep”
The Myth
Sleep training often sparks heated debate. Some insist that “crying it out” is the only way to teach babies to sleep independently.
The Truth
There isn’t a one-size-fits-all solution. While some families do use “cry it out” methods, there are many other approaches, from gradual retreat to pick-up-put-down. Research suggests that responsive methods can be just as effective, and choosing the right approach often comes down to the parents’ comfort levels and the child’s temperament.
What Works Instead
If you’re considering sleep training, explore a range of approaches and choose one that aligns with your family’s values. Some parents never formally sleep train at all, and that’s valid too. What matters most is safe sleep and ensuring both baby and parents are getting enough rest to function.
Myth 5: “You can spoil a newborn by holding them too much”
The Myth
Perhaps the most common myth of all: the idea that picking up your baby whenever they cry will make them clingy or spoiled.
The Truth
Research consistently shows that responding to your baby’s needs builds trust and secure attachment. In the early months, crying is their only way to communicate. By holding and soothing them, you’re teaching them that the world is safe and that you’re there to help. Far from spoiling a newborn, you’re laying the foundations for independence later on.
What Works Instead
Trust your instincts. If you want to cuddle your baby, cuddle them. Skin-to-skin contact, rocking, and gentle touch all support bonding and emotional regulation. You’re not creating bad habits, you’re giving your baby what they need most.
Myth 6: “All babies should sleep through the night by six months”
The Myth
Parents often feel pressure to achieve that milestone of “sleeping through” by six months, as though it’s a universal expectation.
The Truth
Some babies do start sleeping through at six months, but many don’t, and that’s still normal. Sleep maturity varies hugely. Factors like growth spurts, teething, illness and developmental leaps can all temporarily disrupt sleep.
What Works Instead
Instead of fixating on the “through the night” goal, focus on gradual improvements. Celebrate when your baby stretches to three or four hours, then to longer stretches. And remember: waking once or twice in the night at nine months or even a year is not a sign of failure.
Myth 7: “Formula-fed babies always sleep better than breastfed babies”
The Myth
It’s often said that formula-fed babies are more likely to sleep longer stretches at night compared to breastfed babies.
The Truth
While formula can take longer to digest, meaning some formula-fed babies may go longer between feeds, the difference isn’t as dramatic as people think. Both breastfed and formula-fed babies wake at night, and both can develop healthy sleep patterns.
What Works Instead
Choose the feeding method that works best for your family, not just for the sake of sleep. Both breastfed and formula-fed babies thrive, and both groups of parents can support better sleep with the same safe strategies: routines, responsive care, and a calming environment.
What Actually Helps Babies Sleep Better
So, if the myths aren’t true, what does help? Here are some evidence-based strategies:
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Consistent bedtime routine: Bath, feed, story, cuddle. Predictability helps babies wind down.
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Safe sleep practices: Always place your baby on their back to sleep, in their own clear sleep space, on a firm mattress.
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Watch wake windows: Putting your baby down before they’re overtired makes sleep easier.
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Create a sleep-friendly environment: Dark, cool, and calm. White noise can be useful too.
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Be patient: Sleep patterns evolve naturally. Every baby is different, and progress isn’t always linear.
Common Questions
When will my baby sleep through the night?
Most babies aren’t ready for full nights until around 6–12 months. Some do it earlier, others much later — both are normal.
Is sleep training safe?
When done appropriately, yes. But it isn’t essential. Some families prefer responsive approaches.
How much should my newborn sleep?
On average, 14–17 hours in 24 hours, though not all in one go. Naps and night waking are normal.
When do babies start napping less?
Around 6–9 months, babies usually shift to 2–3 naps. By 12–18 months, most consolidate to one nap a day.
Do sleep regressions really exist?
Yes! Many parents notice disrupted sleep around 4 months, 8–10 months, and 18 months. These are linked to developmental leaps and are usually temporary.
When you’re sleep-deprived, it’s natural to look for shortcuts and quick fixes. But the truth is, there’s no magic trick that works for every baby. By letting go of common myths and focusing on gentle, evidence-based strategies, you’ll find an approach that works for your family.
Above all, remember that you can’t “do it wrong” just because your baby doesn’t fit someone else’s idea of sleep. Trust your instincts, keep your baby safe, and know that better sleep will come with time.