Supporting your baby’s sleep during major life changes: Moving, divorce, or new sibling

Major life changes, such as moving, divorce, or the arrival of a new sibling, can bring about significant shifts in a baby’s daily routine—and often, their sleep. Babies thrive on consistency and predictability, so when big changes happen, it’s natural for their sleep to be temporarily disrupted. While these transitions can be challenging, there are strategies to help your baby adapt and maintain healthy sleep habits during and after these times.

This blog will walk you through practical ways to support your baby’s sleep despite some of life’s most significant changes. Whether you’re packing up boxes, navigating a new family dynamic, or preparing for your baby to become a big sibling, these tips will help keep sleep disruptions to a minimum and help you keep your sanity!

Moving: making a new space feel like home

Why moving can disrupt baby sleep
Moving to a new home often means changes to your baby’s surroundings, routines, and especially their sleep environment. These changes can feel overwhelming, especially for young children who rely on familiar cues to settle at bedtime. The sights, sounds, and smells of a new home can be overstimulating at first, which may lead to difficulty falling or staying asleep. Not to mention the stress that you’re likely feeling with a big move- your baby is sure to pick up on that anxious energy too.

Tips for maintaining sleep during a move

1. Familiarize your baby with the new space early:
   If possible, visit the new home with your baby before the move. Show them their new room and spend some time playing or reading there. This helps them begin to associate the new environment with safety and comfort. If you can’t visit before you officially move in, then try to make time on move-in day to spend at least 15-30 minutes familiarizing your baby with their new room and getting down on the floor to play together in it.

2. Keep the sleep environment consistent:
   Recreate your baby’s sleep space as closely as possible in the new home. Use the same crib, sheets, sleep sack, and white noise machine. If possible, position the crib in a similar spot relative to windows or walls to maintain a sense of familiarity. Ideally you would get your child’s room set up first thing so that it’s ready to go that first night that you sleep in the new room. 

3. Stick to your bedtime routine:
   During the move, keep your baby’s bedtime routine the same. This predictability can help them feel secure even in a new environment. If your routine includes a bath, book, and song, stick with it—even if you’re surrounded by unpacked boxes. Avoid rushing through it or allowing your nervous energy from the move to creep out. If you are feeling stressed or rushed, your baby will mirror those emotions and it will make bedtime more challenging than it needs to be. 

4. Be patient with adjustments:
   It’s normal for your baby to need extra time and reassurance as they settle into the new space. Offer soothing words or gentle pats if they wake during the night, but try to maintain their usual sleep expectations as much as possible. Basically, don’t go all the way back to square one with sleep habits!

Divorce: creating stability during family changes

Why divorce impacts sleep
Divorce or separation can introduce a host of changes, from different caregiving arrangements to shifts in emotional energy within the home. Babies are sensitive to the emotions of their caregivers and may react to tension or sadness, which can manifest as changes in sleep patterns. In addition to following the tips below, also see the tips above for moving as one parent will be moving and in charge of helping the baby to feel comfortable in their second home as well.

Tips for supporting your baby’s sleep during divorce

1. Maintain a consistent routine across households:
   If your baby will be splitting time between two homes, work with your co-parent to establish similar sleep routines in both environments. Consistency in nap times, bedtime, and sleep environments can help your baby feel secure. It doesn’t need to be exactly the same but it should be similar if possible.

2. Create a calming bedtime atmosphere:
   Divorce can be emotionally taxing for everyone involved. To help your baby feel relaxed, prioritize a soothing bedtime atmosphere. Keep interactions calm, read a favorite book, spend extra time connecting and snuggling before bed and use white noise to create a peaceful sleep environment.

3. Provide extra comfort as needed:
   It’s okay to offer your baby extra cuddles, hugs, or soothing words during this time. While maintaining healthy sleep habits is important, showing your baby that they are loved and secure will help them weather the emotional changes. Don’t feel bad if you all need a bit more TLC during this time. That’s absolutely okay!

4. Watch for signs of stress:
   If your baby is experiencing significant sleep disruptions, increased crying, or clinginess, they may be reacting to the stress in their environment. Focus on maintaining consistency, offering reassurance, and reaching out to a pediatrician or counselor if needed.

Welcoming a new sibling: managing sleep disruptions

Why a new sibling affects sleep
The arrival of a new sibling can be such an exciting milestone, but it can also be a big adjustment for your child. After all, all they know is being an only child and this is opening up a whole new world of experiences and feelings. They may experience disrupted routines, changes in attention from caregivers, or even jealousy as they adapt to their new role as an older sibling. Sleep disruptions are a common reaction as they process these changes.

Tips for supporting sleep with a new sibling

1. Prepare in advance:
   Start making small adjustments to your child’s routine a few weeks to months before the new baby arrives. For example, if you plan to move your older child to a new room, make that transition early so they don’t associate the change directly with the new sibling. Likewise, if sleep is not currently in a good place with your child, don’t wait to get help. Try to get sleep on track at least a month before the new baby comes so that you aren’t overwhelmed with 2 sleepless children when the new baby comes.

2. Keep routines predictable:
   With a new baby in the house, routines may feel chaotic at times, but try to maintain as much consistency as possible for your older child. Familiar rituals, like your consistent bedtime routine, can provide comfort and stability. Even if your child is resisting them, stay consistent with doing your usual bedtime routine.

3. Tackle parental preference at bedtime before baby comes: Before the baby comes, be sure to address any parental preference issues. For instance, if your child will only let mommy put them to bed, this needs to be tackled before the baby comes and mommy is unable to do bedtime every single night. To do this, start to have the non-preferred parent shadow during the bedtime routine, then have them gradually do more and more of the steps themselves. Once they know the routine really well, start switching off nights so your child can get exposure to either parent putting them down at bedtime. This won’t completely erase parental preference but it will at least give your child exposure to the other parent handling bedtime so they aren’t surprised when the new baby comes and things change.

4. Share the caregiving load:
   When you’re able to, try to still give your older child their 1:1 bedtime routine. I know this may not always be possible, but whenever it is, tag team bedtime so that one parent is with the new baby and then the other parent can give the older child their undivided attention. This extra connection before bed can go a long way.

5. Encourage involvement:
   Help your older child feel included in the changes by involving them in age-appropriate ways. Let them help with small tasks, like fetching a diaper, so they feel valued and important. Positive attention during the day can reduce clinginess or disruptions at night.

6. Anticipate regressions:
   It’s common for older children to temporarily regress in their behavior or sleep habits when a new sibling arrives. Be patient and consistent in your responses, and know that these regressions are typically short-lived.

General tips for navigating life changes

No matter the life change, here are additional tips to help your baby maintain healthy sleep habits:

1. Stay attuned to their emotions:
   Even if your baby isn’t verbal, they can still pick up on the emotional tone of their environment. Offer plenty of reassurance and affection to help them feel secure. Be prepared to offer lots of daytime snuggles for them as they adapt to the changes going on around them,

2. Prioritize self-care for yourself:
   Caring for a baby during major life transitions can be emotionally and physically exhausting. Make time for your own rest and well-being, as your energy impacts your ability to support your baby effectively.

3. Give it time:
   Babies are resilient, but adapting to major changes takes time. Be patient as they adjust, and focus on creating as much consistency and predictability as possible. When staying consistent feels hard, try to look at consistency as their anchor during these up and down times. 

Final thoughts

Major life changes like moving, divorce, or welcoming a new sibling can challenge even the best sleepers, but with a little patience and intention, you can help your baby navigate these transitions. Remember, consistency, reassurance, and a calming bedtime routine are your best allies in supporting your baby’s sleep during uncertain times.

By staying attuned to your baby’s needs and offering a steady sense of security, you can guide them through these changes while preserving healthy sleep habits. These transitions are a part of life, and with your support, your baby will come out on the other side feeling loved and cared for.

Need help getting sleep on track after a recent life change? Let’s chat!