Baby Sleep Solutions Backed by Science: What Actually Works

Understanding the science of baby sleep can make it less overwhelming — and help you figure out baby sleep solutions that actually work. More than a white noise machine, the newly designed Hatch Baby can help you feel more confident about baby sleep from night one.

Baby sleep can be unpredictable — and navigating it while sleep-deprived yourself? Not a task for the faint of heart. The not-so-fun news: There’s no magic formula guaranteed to get your baby to sleep. The good news: Science has a lot to say about what babies need, and understanding it can help you figure out the baby sleep solutions that actually work. 

We designed the new Hatch Baby with baby sleep science in mind, so you can navigate the journey with more confidence and less stress. With expert-created sound and audio — plus, expert sleep support for every milestone — Hatch Baby can help you create routines that support healthy sleep as your baby grows (and hopefully, get a little extra shut-eye yourself.) 

Let’s break down what the research says about how babies sleep — and what actually helps. 

Table of contents

1. The Science of Baby Sleep
2. Evidence-Based Baby Sleep Tips Every Parent Should Know
3. How Hatch Baby Supports Healthy Sleep Habits
4. Key Takeaways
5. FAQs
6. References 

The Science of Baby Sleep

Creating sleep routines that work starts with understanding all that’s going on in your baby’s growing brain and body. First: It’s totally normal for younger babies’ sleep to be all over the place. Babies’ sleep cycles are much shorter than adults’ — about 40-60 minutes compared to the 90-120 minutes adults experience. Babies also spend roughly half their sleep in REM, or active sleep, which is when the brain develops and processes new information. 

Because infants’ circadian rhythms aren’t fully formed, they don’t yet distinguish day from night, which explains those unpredictable wakeups. Around 6-12 weeks old, babies’ internal clocks start forming, and they start to differentiate between day and nighttime.  As baby’s circadian rhythm kicks in, they may be ready for a loose sleep routine. Many babies (but not all) also begin to sleep longer stretches at night during this developmental period. 

Your job during this timeframe? Provide consistent exposure to light, sound, and bedtime cues to help lengthen baby’s sleep cycles and establish a more predictable rhythm over time.

Evidence-Based Baby Sleep Tips Every Parent Should Know 

Set up consistent routines

Studies show predictable bedtime cues can help babies fall asleep faster and stay asleep longer. When your baby experiences the same sequence of events each night — like dimming the lights, turning on soothing white noise, and hearing a calm bedtime song — their body begins to recognize those signals as a cue for rest. Over time, these repeated actions strengthen your baby’s internal clock, helping them feel sleepy around the same time each night.

Prioritize light exposure

Light is one of the most powerful signals for regulating your baby’s circadian rhythm. Morning light exposure — whether from indoor lighting, outdoor time, or gentle light from your Hatch Baby — helps their body recognize it’s daytime and triggers hormones that promote alertness. To reinforce this natural rhythm, keep daytime bright and active, then gradually transition to a darker, calmer environment as bedtime approaches.

Block out distractions with pink or white noise

White noise — or lower-frequency sounds like brown or pink noise — can mimic the soothing sounds of the womb and help block out household noise that might otherwise wake your baby. The steady, gentle sound creates a sense of familiarity and calm, helping little ones fall asleep faster and stay asleep longer. 

Create a calming sleep environment

A calm, consistent sleep environment plays a major role in helping babies rest well. Experts recommend a dark, cool room with a firm, flat surface and minimal distractions. Over time, this familiar environment becomes your baby’s signal that it’s time to relax and drift off to sleep.

Respond to baby’s needs 

Addressing babies’ needs and using soothing techniques like shushing or swaddling helps prepare them for sleep while teaching them to self-regulate over time. The pick-up, put-down method — where you comfort baby until they’re calm and then place them back in the crib — is a great way to calm your baby when they’re fussy while setting the stage for self-soothing as they develop. Over time, these calm, consistent responses help babies feel secure and confident at bedtime, laying the groundwork for healthy sleep habits that last well beyond the baby stage.

How Hatch Baby Supports Healthy Sleep Habits

Soothe baby with sound and light

Hatch Baby helps babies drift off peacefully with gentle, customizable light and sound settings. Soothing music and sound help set the stage for sleep, while soft, dim light signals that it’s time to rest — creating a comforting environment that promotes longer, more restful sleep. Once it’s time for bed, turn on static noise to block disruptive household sounds (and keep the baby snoozing deeply).

Create routines

Consistency is key to healthy sleep, and Hatch Baby makes it simple to build bedtime rituals that grow with your child. Program predictable light and sound cues for naps, bedtime, and morning wake-ups, helping babies learn when it’s time to sleep and when it’s time to rise. Over time, these routines reinforce the baby’s natural circadian rhythm and support more predictable sleep patterns (and, hopefully, better Zzzs for you). 

Get personalized expert sleep support

Have questions about baby sleep? We’ve got the answers. Hatch Baby includes 6 months of  access to one-on-one chats with Hatch Sleep Consultants. Whether you need help creating baby’s first real routine or when to drop the third nap, we’re always here to offer evidence-based baby sleep tips (and cheer you on in the process).

Key Takeaways

Every baby’s sleep journey is unique. Sleep tips backed by science can guide you in forming routines and creating a calming environment — but your baby will teach you what they need, too. Hatch Baby is here to support you at every turn as you learn what works and what doesn’t.

Whether you need help with soothing during the witching hour or dealing with sleep regressions, we’re here for you. Learn more about how Hatch Baby can help you create routines that support healthy sleep habits for the whole family.

Frequently Asked Questions

What’s the best sleep environment for my baby? 

The ideal baby sleep environment is cool, dark, and quiet. Aim for a room temperature around 68-72°F, total darkness (or a dim red night light), and a consistent source of soothing sound, like pink noise. Research shows a predictable environment can help babies fall asleep faster and stay asleep longer. Hatch Baby makes it easy to customize gentle light and sound cues that grow with your child’s sleep needs.

Does white noise really help babies sleep?

Yes! Studies suggest white noise for baby sleep can mimic the comforting sounds of the womb, mask outside noise, and help them drift off more quickly. If your baby startles easily or wakes to small sounds, white noise can create a steady, soothing backdrop. Hatch’s sound library includes evidence-backed options like soft fan and rain sounds, designed to calm little ears and encourage longer stretches of rest.

When do babies start developing a sleep routine?

Every baby is different, but most begin showing signs of a natural circadian rhythm between 6-12 weeks. That’s when light exposure, consistent routines, and bedtime cues start to make a real difference. Using gentle light in the morning and dim light at night helps regulate your baby’s internal clock. Hatch Baby can reinforce those cues, making the transition to longer, more predictable sleep easier for everyone.

References

1. Mindell, J. A., Telofski, L. S., Wiegand, B., & Kurtz, E. S. (2009). A nightly bedtime routine: impact on sleep in young children and maternal mood. Sleep, 32(5), 599–606. https://doi.org/10.1093/sleep/32.5.599
2. Riedy, S. M., Smith, M. G., Rocha, S., & Basner, M. (2021). Noise as a sleep aid: A systematic review. Sleep Medicine Reviews, 55, 101385. https://doi.org/10.1016/j.smrv.2020.101385
3. Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. (2015). Bedtime routines for young children: a dose-dependent association with sleep outcomes. Sleep, 38(5), 717–722. https://doi.org/10.5665/sleep.4662