Evie Summers
Sleep is a precious commodity for new parents, and it can be challenging to get enough shut-eye when you have a newborn. Newborns take frequent naps lasting anywhere from 2 to 4 hours, for a total of 16 to 18 hours of sleep each day. However, this sleep is often interrupted with feedings, diaper changes, and comforting a fussy baby. Here are some tips to help you and your newborn sleep better.
| Characteristics | Values |
|---|---|
| Sleep duration | Newborns sleep for 16-18 hours a day, including frequent naps lasting 2-4 hours. |
| Sleep patterns | Each baby has a unique sleep pattern. Some newborns sleep through the night (5-6 hours) by 2-3 months, while others take longer. |
| Sleep environment | The baby should sleep in the same room as the parents for the first 6 months. The sleep environment should be quiet, calm, and low-lit to signal that night-time is for sleeping. |
| Safe sleeping | Avoid hanging mobiles, wall hangings, draperies, and blind cords within the baby's reach. Do not use products claiming to reduce SIDS risk, such as sleep positioners or monitors. Ensure all sleep products meet safety standards. |
| Co-sleeping | Co-sleeping can facilitate breastfeeding and bonding but is associated with a higher risk of SUID, SIDS, and fatal sleep accidents. If co-sleeping, ensure the baby can breathe easily, is placed on their back, and is not between adults or next to other children or pets. |
| Bedtime routine | Establish a soothing bedtime routine, such as reading or singing lullabies. Avoid too much excitement or stimulation before bedtime, and ensure the baby's comfort by regulating temperature. |
| Parental strategies | New parents should prioritize their sleep by asking for help, sharing responsibilities, and practicing good sleep hygiene (e.g., avoiding caffeine and electronics before bed). |
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What You'll Learn
Safe co-sleeping practices
Create a Safe Sleep Environment:
- Ensure the baby sleeps on a firm, flat, and level surface, such as a mattress that fits tightly into the bed frame, leaving no gaps or spaces.
- Keep the baby's sleep area clear of hazards. Remove pillows, sheets, blankets, toys, and other items that could obstruct their breathing or cause strangulation.
- Avoid using soft materials like sheepskins, fluffy fabrics, or bean bag mattresses.
- Waterbeds and couches/sofas are not recommended for infant sleep due to the risk of suffocation.
- The baby should sleep in a separate infant sleeping bag to avoid sharing adult bedding.
- Keep the room well-ventilated and smoke-free. Exposure to second-hand and third-hand smoke increases the risk of SUDI.
Sleeping Position and Proximity:
- Always place the baby on their back to sleep.
- In a bed-sharing arrangement, place the baby on the side of the bed, away from the edge, next to one parent.
- Avoid placing the baby between two adults, next to other children, or pets. This reduces the risk of the baby's head and face being covered.
- If co-sleeping on a bed, consider moving the mattress away from the wall to prevent the baby from getting trapped. Alternatively, place the mattress on the floor to minimize the impact of a potential fall.
Parental Awareness and Responsiveness:
- Co-sleeping is safest when at least one parent is a non-smoking, committed caregiver who is well-informed about safe sleep practices.
- Avoid co-sleeping if you or your partner consume alcohol, drugs, or medications that cause heavy sleep, impair awareness, or hinder responsiveness to the baby.
- Ensure you are not extremely tired or unwell when co-sleeping, as exhaustion may impact your ability to care for the baby.
Breastfeeding Benefits:
- Breastfeeding is associated with a reduced risk of SIDS and other secondary diseases.
- The responsiveness of a breastfeeding mother further contributes to a safe co-sleeping environment.
Additional Considerations:
- Newborns should be awakened for feedings every 3-4 hours until they show good weight gain, typically within the first few weeks.
- Encourage a calm and quiet environment during nighttime feedings and diaper changes. Keep the lights low, and avoid playing or talking to help the baby associate night with sleep.
- While it's important to prioritize your baby's sleep, don't forget about your own rest. Napping when the baby sleeps, sticking to a regular sleep schedule, and practicing good sleep hygiene (e.g., avoiding caffeine and electronics before bed) can help you stay well-rested.
Remember, the decision to co-sleep should be made after careful consideration of these guidelines and in alignment with your family's specific circumstances.
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Creating a safe sleep environment
Keep the sleeping area clutter-free and safe: Remove any hanging items such as mobiles, wall hangings, draperies, or window blind cords that could be within your baby's reach. Ensure that the sleeping surface is clear of pillows, sheets, blankets, toys, and other items that could pose a suffocation or strangulation hazard. Use a firm, flat, and level mattress that meets federal safety standards, and avoid soft surfaces like waterbeds or lamb's wool underlays.
Follow safe sleeping practices: Always place your baby on their back to sleep and ensure they sleep in the same room as you for the first 6 months, to reduce the risk of SIDS. Avoid co-sleeping on a couch or chair, as this can obstruct your baby's airways and lead to suffocation. If co-sleeping in a bed, place the baby on the side of the bed, away from the edge, and next to only one parent.
Maintain a calm and quiet environment: Keep things quiet and calm during nighttime feedings and diaper changes. Keep the lights low, and refrain from playing or talking with your baby to reinforce that nighttime is for sleeping. A soothing bedtime routine can help your baby settle and get used to the idea that sleep time is approaching.
Avoid harmful products: Do not use products claiming to reduce the risk of SIDS, such as sleep positioners or monitors that detect heart rate and breathing. These products are not proven effective. Additionally, avoid using weighted blankets, sleepers, or swaddles around your baby. Ensure that any sleep products you use are approved by the U.S. Consumer Product Safety Commission (CPSC) and meet safety standards.
Be mindful of your baby's comfort: Keep your baby comfortable by maintaining a pleasant room temperature, not too hot or too cold, as this can disturb their sleep. Also, ensure your baby's face and head are uncovered during sleep. Remove any headwear, and avoid wrapping or swaddling them tightly.
Establish a sleep schedule: While newborns may sleep a lot during the day, try to establish a regular sleep schedule as soon as possible. This may include a soothing bedtime routine. As your baby grows, they will need fewer night feeds and will gradually sleep for longer stretches.
Remember, creating a safe sleep environment is a top priority, and by following these guidelines, you can help reduce the risk of sleep-related infant deaths and ensure your newborn sleeps soundly.
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Sleep schedules for newborns
The first few months of a baby's life can be the hardest for parents, who might get up many times a night to tend to their newborn. While newborns and sleep schedules don't necessarily go together, you will eventually fall into a rhythm with your baby's sleep.
During the first two months, babies sleep in bits and pieces, waking throughout the day to feed. Newborns take frequent naps lasting anywhere from 20 minutes to 4 hours, for a total of 14 to 18 hours of sleep each day. Their daytime wake/sleep cycle is 45 to 60 minutes of awake time, then one to two hours of napping.
It may take a few weeks for your baby's brain to know the difference between night and day. To help them understand, keep things quiet and calm during middle-of-the-night feedings and diaper changes. Try to keep the lights low and don't play with or talk to your baby. This will send the message that nighttime 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.
While it may be challenging, it's important to try to sleep when your baby sleeps. If you're getting enough sleep, you'll be better able to take care of your baby and will be more patient and likely to feel good about parenting. If you have other children, friends, or family members who can help with feedings or diaper changes, don't be afraid to ask for help.
Starting at 3 months of age, many babies start sleeping for longer stretches at night—anywhere from 4 to 6 hours—although this varies from infant to infant. By 6 months, two-thirds sleep through much of the night. To help your baby develop healthy sleep habits, put them down for the night when they're drowsy. While it may be tempting, try to avoid rocking your baby to sleep in your arms before bedtime, as this can become a habit.
Remember, each baby is unique and sleep schedules can vary widely. If you have questions about your baby's sleep, talk with your doctor.
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How to help your newborn fall asleep
As a new parent, you may find it challenging to get quality sleep due to frequent feedings, diaper changes, and tending to a fussy baby. Here are some tips to help your newborn fall asleep and improve your own sleep:
Create a Safe Sleep Environment:
It is crucial to prioritize your baby's safety while they sleep. Here are some guidelines:
- Ensure your baby sleeps in a separate, safe space, such as a crib or bassinet, that meets safety standards.
- Avoid hanging mobiles, wall hangings, draperies, and blind cords within the baby's reach.
- Do not use products claiming to reduce the risk of SIDS, such as sleep positioners or monitors, as their effectiveness is not guaranteed.
- Keep the sleep area clear of pillows, blankets, toys, and other items that could pose a suffocation or strangulation hazard.
- Always place your baby on their back to sleep, and ensure their face and head remain uncovered.
- Avoid co-sleeping on a couch or chair, as it can obstruct the baby's airways and lead to suffocation.
- If co-sleeping in a bed, place the baby on the side, away from the edge, and next to only one parent.
Establish a Bedtime Routine:
A soothing bedtime routine can help your newborn settle and associate nighttime with sleep:
- Spend some time winding down with calmer activities before bedtime, such as reading or singing lullabies.
- Keep the lights low during middle-of-the-night feedings and diaper changes to maintain a calm atmosphere.
- Avoid too much excitement or stimulation just before bedtime, as it may wake your baby up.
- Encourage your baby to fall asleep in their crib or bassinet at night, so they learn to associate it with sleep.
- Swaddling your baby with a light blanket can be soothing, but avoid using swaddles if your baby shows signs of rolling over.
Develop Healthy Sleep Habits:
- Newborns sleep a lot during the day, taking frequent naps lasting 2 to 4 hours, for a total of 16 to 18 hours of sleep in a 24-hour period.
- While it's tempting to keep your baby awake during the day to improve nighttime sleep, it's important to let them sleep when they need to. Over-tired infants often have more trouble sleeping at night.
- As your baby grows, they will need fewer night feeds and may sleep for longer stretches, typically starting around 3 months of age.
- Stick to a regular sleep schedule as much as possible, turning in and waking up at the same time each day, while remaining flexible and expecting nighttime awakenings.
- Avoid caffeine and the use of electronics before bed to improve your own sleep quality and set a good example for your baby.
Seek Support:
- Don't hesitate to ask for help from friends, family, or your partner. They can assist with tasks like grocery shopping, feeding, or diaper changes to give you some time to rest.
- Consider taking turns with your partner for nighttime feedings and early morning care to share the load and allow each other to get adequate sleep.
- If you are formula feeding, encourage your partner to share the feeding responsibilities.
- If you are breastfeeding, your partner can help by giving a bottle of expressed breast milk during the night on occasion.
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Self-care for parents
Sleep is a precious commodity for new parents, and it can be challenging to get enough shut-eye when you have a newborn. Prioritising sleep and practising good sleep hygiene can help you get more rest. Here are some self-care tips for parents of newborns:
Get Sleep When You Can
Newborns sleep a lot during the day, taking frequent naps lasting anywhere from 2 to 4 hours, for a total of 14 to 18 hours of sleep each day. While it can be challenging, try to sleep when your baby sleeps. If you're breastfeeding, your baby may doze off during a feed, so carry on feeding until they finish or fall asleep, and then try to get some rest yourself.
Establish a Bedtime Routine
Establishing a bedtime routine at the same time every night is a great way to encourage your baby to fall asleep regularly. It also helps to keep things quiet and calm during middle-of-the-night feedings and diaper changes. Keep the lights low, and don't play with or talk to your baby to send the message that nighttime is for sleeping.
Get Help and Support
If you have a partner, ask them to help with feedings and diaper changes. If you're formula feeding, encourage your partner to share the feeds. If you're breastfeeding, they can take over early morning changing and dressing so you can get more sleep. If you don't have a partner, consider asking a friend or relative to stay for a few days to help out and give you some time to rest.
Take Care of Your Basic Needs
Good nutrition is essential for keeping your energy up and boosting your mood. Eat nourishing meals with plenty of protein, iron, and omega-3s, and limit sugar and caffeine intake. Stock up on healthy snacks and meals before the baby arrives, and take advantage of food delivery options.
Make Time for Yourself
It's important for your mental health to spend time every day doing something you enjoy. This could be reading, scrolling through social media, having a cup of tea, or playing with a pet. Getting some fresh air and sunshine can also lift your mood, so take your baby for a stroll in the park or spend some time on your porch or in your backyard.
Connect with Other Parents
Find support from other parents by joining local groups or online communities. Organisations like NCT offer support lines, courses, and activities where you can connect with other new parents and get practical and emotional support.
Remember, it's normal to feel overwhelmed and emotional during this time. Taking care of yourself is crucial for your well-being and will help you be the best parent you can be.
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Frequently asked questions
It can be challenging to get a good night's rest with a newborn, but there are some strategies you can try:
- Ask for help: Don't be afraid to lean on friends or family. They may be able to help with feedings, diaper changes, or simply give you a break so you can nap.
- Stick to a routine: While newborns follow their own schedule, you can try to turn in and wake up at the same time every day.
- Keep things calm: Avoid overstimulation before bedtime, and keep things quiet and calm during nighttime feedings and diaper changes.
- Create a safe sleep environment: Remove any hazards that could cause suffocation or strangulation, such as hanging mobiles, draperies, or loose bedding.
Co-sleeping, or sleeping on the same surface as your baby, can have benefits such as facilitating breastfeeding and bonding. However, it is associated with an increased risk of sudden unexpected death in infancy (SUDI), including sudden infant death syndrome (SIDS) and fatal sleep accidents. If you choose to co-sleep, there are ways to make it safer:
- Ensure your baby can breathe easily by keeping their face and head uncovered and placing them on their back.
- Use a firm, flat, and level mattress, and consider placing it on the floor to prevent falls.
- Avoid sleeping with your baby on a couch or chair, as this can obstruct their airways.
It's important to remember that each baby has a unique sleep pattern, and there is a wide range of what is considered normal. That said, here are some tips to encourage better sleep:
- Keep your baby's room quiet and calm, and avoid too much excitement before bedtime.
- Make sure they are comfortable and not too hot or cold.
- Establish a soothing bedtime routine, such as reading or singing a lullaby.
- During the first few weeks, let your baby fall asleep in their crib so they learn to associate it with sleep.
