Safe Sleep: Simple Rules That Lower the Risk of SIDS

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The first nights at home with your baby often go like this: they sleep, and you lean over the cot to check they’re breathing. Then again. And again. If you recognise yourself – know that almost every parent has done it. Worry is part of love.

The good news is that a few simple rules really do help. They aren’t complicated, they don’t cost much, and you can put them into practice tonight.

What is SIDS, in plain words?

SIDS stands for “sudden infant death syndrome”. It’s what doctors call the rare case where an otherwise healthy baby dies during sleep and the cause remains unexplained. It mostly concerns the first year, especially the first months.

The cause isn’t fully understood, but decades of research show which sleep conditions lower the risk. They’re the basis of the 2022 recommendations from the American Academy of Pediatrics (AAP), the UK charity the Lullaby Trust and others.

What are the main rules?

• On their back for every sleep – at night and during the day. Once your baby starts rolling over on their own, you can leave them in the position they choose.
• A firm, flat surface. A mattress with no incline and a tightly fitted sheet. According to the AAP, surfaces inclined more than 10 degrees aren’t safe for sleep.
• A clear cot. No pillows, duvets, bumpers, soft toys or positioners.
• Same room, separate bed. The AAP recommends your baby sleeps in their parents’ room, close by but on their own surface – ideally for at least the first 6 months.
• No overheating. The Lullaby Trust advises keeping the room at around 16–20°C. Don’t cover your baby’s head during sleep.
• No smoke or intoxicating substances. Tobacco smoke, nicotine, alcohol and drugs around your baby increase the risk.

Is there anything else that helps?

• Breastfeeding – any amount of breast milk is linked to a lower risk, and the effect grows the longer it continues. If you’re not breastfeeding, that’s no reason for guilt – the other rules work perfectly well.
• A dummy when falling asleep. The AAP lists it as a protective factor. If you’re breastfeeding, wait until breastfeeding is established. If the dummy falls out during sleep, there’s no need to put it back in.
• Vaccinations on schedule are among the AAP recommendations too.
• Tummy time – only when your baby is awake and someone is watching. It strengthens their neck and shoulders.

What to avoid

• Sleeping on a sofa or armchair with your baby – this is one of the riskiest situations.
• Regular sleep in a car seat, swing or bouncer. If your baby falls asleep there, move them onto their back on a flat surface as soon as you can.
• Products that promise to “protect against SIDS”. The AAP notes there’s no evidence for such claims, and home breathing monitors are not a way to lower the risk.

If you swaddle your newborn, the rules are a bit more specific – see how to swaddle safely and when to stop.

For the dads

In the evening, when Mum finally falls asleep, the baby often stays with you. That’s exactly when it’s easiest to doze off with them on the sofa. If you feel your eyelids getting heavy, put your baby down in the cot on their back – and then get some rest yourself.

📖 Read next: How Much Do Babies Sleep, Month by Month: Stress-Free Guidelines · White Noise for Babies: Does It Help and How to Use It Safely

In short

You don’t need to know all the research – the short recipe is enough: on their back, flat, clear, in your room, no smoke and no overheating. Parents all over the world do this every night. You’ll turn it into a habit too, without even thinking. And once your baby is tucked up in their cot, let yourself sleep as well. 🌙

Sources: AAP, Pediatrics 2022 – Sleep-Related Infant Deaths: Updated 2022 Recommendations; HealthyChildren.org (AAP) – A Parent’s Guide to Safe Sleep; American Academy of Pediatrics – Safe Sleep; The Lullaby Trust – Safer sleep factsheets.