Will starting solids help my Bub sleep better?

Solids and sleep!!! Because this is one of the most common questions I get from tired parents:

“Will starting solids help them sleep longer at night?”

Totally fair question. When you're running on fumes and someone casually suggests mashed pumpkin might be the answer… well, you’re gonna listen.

But here's the truth: solids don’t magically fix sleep. Especially not in the early days.

Here’s what does matter when it comes to solids and sleep and what to look out for when your little one starts exploring foods.

1. Solids are for nutrition and development, not sleep training.

Starting solids is a big developmental milestone but it’s not a sleep strategy.

If your Bub is under 6 months, milk (breastmilk or formula) is still their main source of nutrition. Solids are just a bonus and most of it ends up on the floor or their face anyway.

Sleep challenges at this age usually aren’t about hunger. They're about things like:

• Developmental changes (hello, 4-month regression)

• Needing support to link sleep cycles

• Sleep environment or routine tweaks

Food won’t fix that.

2. Starting solids too early can actually backfire

If solids are started too soon (before Bub’s gut is ready), it can lead to:

• Tummy discomfort

• More night wakes

• Increased wind or constipation

Which is… not a vibe.

The general recommendation is to start around 6 months, when your Bub is showing clear signs of readiness like sitting with support, showing interest in food, and losing the tongue-thrust reflex.

3. Once solids are well-established, yes they can help with sleep

Once your Bub is eating substantial meals (not just taste testing), it can help them stay fuller for longer.

Especially once they’re down to 3–4 milk feeds a day and getting most of their calories from solids - typically somewhere between 9–12 months.

At that stage, you might notice:

• Fewer night wakes for hunger

• More consistent naps

• Better overall sleep consolidation

But it’s not a guarantee. And it doesn’t happen the minute they start dinner meals.

4. Quality of solids matters more than just “filling them up”

You don’t need to load them up on rice cereal or carbs in the hopes of a better night.

Think, home-cooked:

• Fresh fruits

• Fresh veggies

• Low GI carbs

• Protein

• Healthy fats

These nutrients support stable blood sugar, brain development and can all support good sleep in the long run.

But again, they’re one piece of a much bigger sleep puzzle.

5. If sleep goes worse when solids start? You’re not imagining it

It’s super common for sleep to get a bit bumpy when solids are introduced especially in the first few weeks.

Main culprits:

• Tummy discomfort from new foods

• Changes to digestion

• Bub needing time to adjust to a fuller belly

If things feel off, slow it down. Stick to one new food at a time. Offer solids earlier in the day, rather than at dinner time. And always trust your gut (pun intended).

The bottom line?

Solids support development. They help meet your Bub’s nutritional needs especially those iron stores around the 6 month mark. And yes, they can support better sleep in time.

But they’re not a magic sleep switch especially in those early weeks.

If your little one is waking often, struggling with naps or relying heavily on sleep props, it’s usually about sleep skills, not stuffing them full of banana.

And that’s where I can help.

I create personalised sleep support plans that look at the whole picture - feeding, routines, sleep habits, temperament and everything in between.

Keen to chat?
Book your discovery call via my website today.