Miya Pearson
Sleep is a necessity for both newborns and their parents, but it can be difficult to establish a consistent sleep schedule for a new baby. Newborns sleep around 14 to 18 hours a day, but only in short periods of 2 to 4 hours. They wake up frequently to feed and can be hard to settle. To help your newborn establish a sleep pattern, you can try to teach them the difference between night and day, establish a bedtime routine, and look for signs of tiredness to avoid overtiredness. Additionally, creating a calm environment for middle-of-the-night feedings and diaper changes can help reinforce that nighttime is for sleeping. It's important to remember that every baby is unique, and their sleep patterns will change as they grow.
| Characteristics | Values |
|---|---|
| Average sleep time | 14-19 hours a day |
| Sleep patterns | Unpredictable for the first few months |
| Sleep environment | Should meet federal safety standards |
| Sleep cues | Swaddling, white noise, motion, sunlight exposure |
| Sleep deprivation | Dangerous for both parent and baby |
| Sleep schedule | Consistent schedules benefit the entire household |
| Sleep habits | May take 3 days to 3 weeks to change |
| Sleep routine | Calming, positive routine helps baby settle |
| Sleep position | On their back, not on their stomach or side |
| Sleep and feeding | Avoid caffeine, feed frequently during the day |
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What You'll Learn
- Mimicking sleep cues from the womb, such as swaddling, white noise, and motion
- Establishing a consistent sleep schedule that works for your household
- Creating a positive bedtime routine and teaching your baby that night-time is for sleep
- Ensuring your baby gets enough sleep during the day to avoid night-time sleep issues
- Avoiding caffeine if breastfeeding, as it may disrupt your baby's sleep pattern
Mimicking sleep cues from the womb, such as swaddling, white noise, and motion
Newborns spend more time asleep than awake, and their sleep patterns can vary. While some sleep for long periods, others sleep in short bursts. Newborns also invariably wake up repeatedly at night during the first few months. As a result, it is important to try to sleep when your baby sleeps.
Mimicking sleep cues from the womb can help newborns sleep. Swaddling is one such method, where you wrap your baby in a thin blanket, leaving only their neck and head exposed. This can help your baby relax and sleep by limiting the startle reflex, which is when a baby suddenly throws out their arms and legs and then curls them in. It is important to know how to swaddle your baby safely. For instance, you should stop swaddling when your baby starts to roll over, usually around 2 months, as this can increase the risk of sudden infant death syndrome (SIDS).
White noise can also be used to mimic the womb environment and help your baby sleep. It is a good idea to teach your baby that night-time is different from daytime from the start, so don't worry about keeping the house silent while they sleep.
Rocking is another way to soothe your baby to sleep. However, some sources advise against this, as babies who are rocked to sleep may have more sleep challenges. Nevertheless, many parents continue to rock their babies to sleep, and it is one of the greatest joys of parenthood. Ultimately, if rocking works for you and your baby, there is no need to change it.
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Establishing a consistent sleep schedule that works for your household
Firstly, it is important to understand that every baby is different and has their own sleep pattern. While some sleep for long periods, others sleep in short bursts, and some sleep through the night, others don't for a long time. Therefore, it is crucial to observe and understand your baby's sleep habits and patterns.
Secondly, for the first few months, you may need to sleep when your baby sleeps. This may be your best chance to rest as their sleep patterns can be unpredictable. If you are breastfeeding, your baby may doze off during feeds, and it is a good idea to try and get some rest yourself during these times.
Thirdly, it is beneficial to teach your baby the difference between night and day from the start. Keep the lights low during middle-of-the-night feedings and diaper changes, and avoid playing or talking to your baby to send the message that nighttime is for sleeping. Encourage your baby to fall asleep in their crib at night so they associate it with sleep time. During the day, keep things active and try to keep them awake after they feed, but don't worry if they need a nap.
Finally, remember that growth spurts, teething, illnesses, and developmental milestones can all affect your baby's sleep. Be prepared to adjust your routine as your baby grows and enters different stages. Additionally, ensure that all sleep surfaces and products you use for your baby are safe and approved by the relevant authorities.
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Creating a positive bedtime routine and teaching your baby that night-time is for sleep
Newborns sleep a lot, but they don't have an internal "clock" that tells them to sleep at night and stay awake during the day. They sleep around the clock, waking every couple of hours to eat. The first few months of a baby's life can be hard on parents, who often get up many times a night to tend to their baby.
Keep things calm and quiet during middle-of-the-night feedings and diaper changes
Try to keep the lights low and resist the urge to play with or talk to your baby. This will send the message that night-time is for sleeping. If possible, let your baby fall asleep in their crib at night so they learn that it's the place for sleep.
Mimic the sleep cues they loved in the womb
Snug surroundings, motion, and whooshing noises helped your baby sleep while they were in the womb. Once they're born, use tight swaddling, white noise, and motion at night to signal that it's time to sleep.
Get your baby outside for a daily dose of sunlight
Research has shown that babies who slept well at night spent twice as much time in the sunshine as those who slept poorly. Exposure to early afternoon sunlight helps babies' brains identify when they should sleep and when they should wake. Just be sure to protect your baby from the sun with a rimmed hat and a long-sleeved bodysuit.
Create a positive bedtime routine
A positive bedtime routine will help your baby settle and fall asleep. For example, you could use music as part of your bedtime routine but turn it off when your baby starts to look drowsy. If your baby routinely falls asleep while feeding, they may depend on feeding to get to sleep at the start of the night and during the night. Feeding your baby earlier in the evening can help reduce the frequency of feeding overnight.
Look after yourself
Phasing out baby sleep habits can be tiring, so it's important to rest during the day when you can, go to bed early, and ask family and friends for help.
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Ensuring your baby gets enough sleep during the day to avoid night-time sleep issues
Newborns sleep a lot—anywhere from 14 to 19 hours a day—but they do so in very short segments of 1 to 2 hours at a time. This can be exhausting for new parents, who will have to tend to their baby multiple times during the night.
During the first few months of your baby's life, their sleeping habits will be unpredictable. They won't yet have a sense of day and night, and their tiny stomachs won't hold enough milk to keep them full for long, so they'll wake up frequently to eat.
It's important to remember that every baby is different and will have their own sleep pattern. While some babies will start sleeping through the night (5 to 8 hours at a time) by 2 to 3 months of age, others will take longer to reach this milestone.
- Keep your baby active during the day: Engage your baby with games and activities during the day to help them stay awake after feeds. However, don't worry if they do fall asleep—it's normal for newborns to sleep or catnap a lot during the day.
- Teach your baby the difference between night and day: Keep things quiet and calm during middle-of-the-night feedings and diaper changes. Keep the lights low and avoid playing or talking with your baby. This will help them understand that nighttime is for sleeping.
- Create a bedtime routine: A consistent bedtime routine, such as a bath, reading books, or playing soft music, can help signal to your baby that it's time for sleep.
- Look for signs of sleepiness: Learn to recognise when your baby is getting sleepy so that you can put them to bed before they become overtired, which can make it harder for them to fall and stay asleep.
- Allow time for naps: Make sure your baby is getting enough sleep during the day by allowing time for naps. The amount of sleep they need will depend on their age, so be sure to adjust their nap schedule as they grow.
- Don't keep your baby up during the day: It's a myth that keeping your baby awake during the day will help them sleep better at night. In fact, an overly tired infant will have more trouble sleeping at night.
- Share the responsibility: If you have a partner, ask them to help with feedings and diaper changes, especially during the night. This will allow you to get more rest.
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Avoiding caffeine if breastfeeding, as it may disrupt your baby's sleep pattern
Newborns follow their own sleep schedule and have no sense of day and night. They sleep around the clock, waking every couple of hours to eat. Their sleep patterns are likely to be unpredictable for the first few months. As they grow, they will need fewer night feeds and may be able to sleep for longer.
Breastfeeding mothers should be aware that caffeine can appear in their breast milk in as little as 15 minutes after consumption. Caffeine levels will continue to increase and eventually peak about one to two hours after consumption. While the concentration of caffeine a baby receives through breast milk is more diluted than what the mother consumed, it could still impact the baby's ability to relax and fall asleep.
If your baby is under four months old and struggling to sleep, it is recommended to cut out caffeine altogether. If you are breastfeeding and your baby is unsettled, jittery, or sleeping poorly, consider reducing your caffeine intake. Newborns can be particularly sensitive to caffeine because it takes them longer to process it. Food Standards Australia New Zealand recommends that daily caffeine consumption of up to 200 mg is safe for breastfeeding women. However, if you smoke, you should further limit your caffeine intake as it can increase the adverse effects on your baby.
If your baby is four months or older, you can try reintroducing caffeine gradually. There is evidence to suggest that children over four months may not lose sleep when their lactating mother consumes less than 300 mg of caffeine (2-3 cups of coffee) per day. The 6-month mark may be a good time to reintroduce moderate amounts of caffeine without a noticeable effect on your baby's sleep.
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Frequently asked questions
It is normal for newborns to sleep around 14 to 18 hours a day but only in short periods of 2 to 4 hours. For the first few months, your baby's sleeping habits will be unpredictable and inconsistent. After the first three months, you can start to mould their sleeping habits. You can do this by:
- Mimicking the sleep cues they experienced in the womb, such as snug surroundings, motion and whooshing noises.
- Encouraging your baby to get plenty of sunlight during the day, especially before noon.
- Keeping the house noisy during the day and quiet at night.
- Establishing a bedtime routine, such as using music or white noise, and turning it off when they start to look drowsy.
- Ensuring your baby doesn't sleep too much during the day, so they are tired enough to sleep at night.
- If you are breastfeeding, limiting your caffeine intake to one cup in the morning.
It might take anything from three days to three weeks to change your baby's sleeping habits.
Newborns need a lot of sleep to develop properly. Sleep deprivation can affect judgement, agility, balance, emotional responses and the ability to think clearly. Signs that your baby is getting enough sleep include:
- They are not missing daytime feeds.
- They are not going more than 4 hours without eating during the day (3 hours for a breastfed baby).
- They are not overly tired.
