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Having bub in a bit of a daytime rhythm or routine doesn’t mean you can’t get out and about each day. In fact, it can actually help you plan the best times to be out, catch up with friends or get errands done.

Sticking to your baby’s Sleep-Feed-Uptime Cycle, no matter where you are or what you’re doing, will help keep things simple and on track.

When bub wakes in the morning or after a nap, feed them and then put them in their pram or the car so you can get to where you need to be. If bub falls asleep in the car, carefully transfer them to a safe sleep space with a firm flat mattress such as a portacot (if you’re at someone else’s home) and help them continue the nap so they get the full amount of sleep they require.

Once bub wakes from their nap, feed them and continue with their Sleep-Feed-Uptime Cycle. Look out for their tired signs and keep track of how long they’ve been up so you don’t miss the magic window to put them down for their sleep. When it’s time for their next nap, use the same techniques you use at home to cue bub that it’s time to wind down and sleep.  Swaddle them, use the same settling methods, put them down in a safe sleep space and block out some of the light and distractions. If you use a dummy or other sleep aids at home, make sure to have them available when you’re out and about too. Keeping as consistent as possible is the key!

If it all goes pear-shaped, don’t panic. Go ‘Back to Base’ and start again. If bub just won’t settle while you’re out, wait until you’re home and go ‘Back to Base’ then. If bub didn’t get enough sleep while you were out and about, put them down a little earlier for their next nap or for their night-time sleep so they can catch up. And if you’ve had a busy few days and bub seems a little unsettled, try spending a day at home to allow bub to catch up on sleep and get back into their usual rhythm.


Having a baby isn't easy and it's common to feel overwhelmed, vulnerable and in need of help and support.

You don't need to feel like you're in this alone. Whether it's more support with your baby's sleep, assistance with feeding or some extra help for you or your partner, we encourage you to reach out to family, your doctor or one of the many support organisations and services for new and expecting parents and carers.

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