Miya Pearson
Sleep is a precious commodity for new parents, and it can be frustrating and exhausting when your newborn is awake at night. The good news is that this phase is usually temporary and will pass in a few days or weeks. Every baby is different, but there are some common reasons why newborns wake up at night, such as hunger, thirst, illness, or not understanding the difference between night and day. To help your newborn sleep peacefully, you can establish a bedtime routine, create a safe and comfortable sleep environment, and look for signs of tiredness to encourage sleep at the right time.
| Characteristics | Values |
|---|---|
| Sleep duration | Newborns sleep for 14-18 hours a day, waking up every few hours to feed. |
| Sleep patterns | Newborns don't have a sense of day and night yet and will develop their own sleep patterns. |
| Sleep environment | The room should be quiet and calm with low lighting. |
| Sleep position | Always place the baby on their back to sleep, not on their stomach or side. |
| Bed-sharing | Avoid bed-sharing as it increases the risk of SIDS and other sleep-related risks. |
| Room-sharing | The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing. |
| Crib placement | Place the crib or bassinet next to your bed for easy access and to help the baby feel secure. |
| Swaddling | Swaddling can help soothe the baby and prevent them from waking themselves up with arm and leg movements. |
| Stimulation | Avoid too much excitement and stimulation before bedtime. |
| Caffeine and electronics | Avoid caffeine and electronics before bed to maintain a healthy sleep cycle. |
| Sleep schedule | Establish a regular sleep schedule, but be flexible as the baby's sleep patterns may vary. |
| Self-soothing | Encourage self-soothing by giving the baby time to comfort themselves and fall back asleep on their own. |
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What You'll Learn
Establish a bedtime routine
Establishing a bedtime routine for your newborn can be challenging, but it is definitely achievable and will pay off in the long run. Here are some tips to help you get started:
Understand your newborn's sleep needs
Newborns typically sleep around 16 to 18 hours a day, including frequent naps lasting 2 to 4 hours each. This sleep can be scattered throughout the day and night, as newborns don't initially have a sense of day and night. As your baby grows, they will start to sleep for longer stretches at night, ranging from 4 to 8 hours or more. Understanding these sleep patterns will help you establish a bedtime routine that aligns with your baby's natural sleep cycles.
Create a calm and soothing environment
When it's time for your newborn to sleep, create a calm and soothing atmosphere. Keep the lights low and minimize noise, avoiding too much excitement and stimulation. You can also try swaddling your baby with a light blanket, which can help keep them feeling secure and prevent them from waking themselves up with sudden movements. Just be sure to stop swaddling once they start trying to roll over.
Stick to a consistent bedtime routine
Consistency is key when it comes to establishing a bedtime routine. Choose a specific time, somewhere between 6:30 and 7 pm, and stick to it as much as possible. A consistent bedtime routine might include a feed, a diaper change, and some quiet activities like reading or singing. You can also use a noise machine or white noise app to help your baby associate the routine with sleep.
Expose your baby to daylight and noise during the day
During the daytime, expose your baby to daylight and moderate noise levels. This will help them gradually understand the difference between day and night. You can also play with your baby for a few minutes after feedings during the day to encourage longer sleep periods at night. However, avoid overstimulating your baby right before bedtime, as this can make it harder for them to wind down.
Avoid rocking your baby to sleep
While it can be tempting to rock or cuddle your baby to sleep, this can become a habit that interferes with their ability to fall asleep independently. Instead, put your baby down for the night when they are drowsy but still awake. This will help them learn how to self-soothe and fall asleep on their own, which will benefit both your baby's and your own sleep quality in the long run.
Remember, every baby is unique, and it may take some time to find a bedtime routine that works for your little one. Be patient, flexible, and always prioritize your baby's safety and comfort.
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Sleep when your baby sleeps
"Sleep when your baby sleeps" is tried-and-true advice for new parents. 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 spread throughout the day and night, and new parents can find themselves severely sleep-deprived if their only sleep is overnight.
To make the most of this advice, you can try to align your sleep schedule with your baby's. During the first few weeks, newborns need about 4-6 daytime naps, some short and some long. You can help your baby develop healthy sleep habits by putting them down for the night when they're drowsy, rather than rocking them to sleep in your arms. This will help them learn to fall asleep in their bed on their own. You can also help your baby learn that night-time is different from daytime by keeping things quiet and calm during middle-of-the-night feeds and diaper changes. Try to keep the lights low and avoid playing with or talking to your baby. This will send the message that night-time is for sleeping.
If you're breastfeeding, your baby is likely to doze off for short periods during a feed in the early weeks. Carry on feeding until they've finished or are fully asleep, and then try to get some rest yourself. If you're not sleeping at the same time as your baby, don't worry about keeping the house silent. It's good to get your baby used to sleeping through a certain amount of noise.
You can also ask your partner, friends, and family for help. If you're formula feeding, your partner can share the feeds. If you're breastfeeding, they can take over early morning changing and dressing so you can go back to sleep. If you're pumping breast milk, your partner can give a bottle during the night so you can get extra sleep. Friends and family will understand if your house is a mess, and they can help with tasks like grocery shopping or holding the baby while you nap.
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Share responsibilities with your partner
Sharing responsibilities with your partner is key to getting a peaceful night's sleep as new parents. It is important to remember that every family is unique, and what works for one may not work for another. However, there are some general strategies that can help you and your partner share the load.
Firstly, it is important to be proactive and have open discussions with your partner about nighttime duties and responsibilities. Talk about what needs to be done and who will be responsible for what. Consider factors such as feeding methods, work schedules, and the well-being of each family member when creating a plan. For instance, if one parent has a demanding job, it may be best for them to be in charge of weekend night responsibilities to allow them to get more sleep during the work week.
Keep a log of daily and nightly feedings and patterns to help with planning and to avoid waking your partner with questions during the night. You can also alternate nights or split duties, with one parent taking the first shift and the other taking over at a certain time, such as midnight. If both parents are working, consider having a relative stay over some nights to help with feedings.
Remember, ensuring everyone gets adequate sleep is a team effort, and it is important to be flexible and adapt your plan as your family grows and changes.
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Swaddle your baby
Swaddling is a great way to help your newborn sleep peacefully. It involves wrapping your baby in a light blanket to restrict the movement of their arms and legs, so they don't startle themselves awake. This can be especially helpful if you notice your baby waking themselves up with jerky arm and leg movements.
To swaddle your baby, you will need a thin, lightweight blanket. Place the blanket on a flat surface and fold down the top corner by a few inches. Place your baby on their back in the centre of the blanket with their neck on the fold. Gently pull one side of the blanket snugly across your baby's body and tuck it under their back, leaving their hands near their face. Do the same with the other side of the blanket, and then gently straighten and flatten the blanket so that it is not too tight around your baby's hips. Finally, fold the bottom corner up over your baby's feet and tuck it into the top of the swaddle.
It is important to note that swaddling should be stopped if your baby starts trying to roll over. Additionally, make sure that any sleep products you use, including swaddles, have been approved by the relevant safety authorities and meet federal safety standards.
Swaddling can be a great tool to help your newborn sleep, but it is important to remember that all babies are different, and it may take some time to find a routine that works for you and your baby. During the first few weeks, your baby will likely need around 4-6 daytime naps, and you can expect longer stretches of sleep at night by 2-4 months. In the meantime, remember to take care of yourself, too, by sleeping when your baby sleeps and asking your partner, friends, or family for help when you need it.
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Avoid caffeine and electronics before bed
Sleep is crucial for new parents to be able to take care of their newborn and feel good about parenting. However, this can be challenging due to frequent feedings, diaper changes, and a baby's natural sleep patterns. Here are some tips to avoid caffeine and electronics before bed, which can interfere with your sleep:
Avoid Caffeine
Caffeine is a stimulant that can disrupt your sleep cycle. It is best to avoid consuming caffeine, especially close to bedtime. Instead, opt for caffeine-free drinks such as water, herbal tea, or warm milk, which can help promote sleep. Remember that caffeine can also be found in chocolate and some medications, so be mindful of your overall intake.
Limit Screen Time Before Bed
Using mobile phones, tablets, computers, or even watching TV before bed can disrupt your sleep. The blue light emitted by these devices can confuse your body clock and make it harder to fall asleep. Instead, try to finish any screen-related tasks at least an hour before your bedtime. You can also enable night mode or blue light filters on your devices to reduce the impact on your sleep.
Create a Relaxing Bedtime Routine
Establish a calming pre-sleep routine to help signal to your body that it's time to wind down. This can include activities such as reading a book, listening to soothing music, practising deep breathing or meditation, or taking a warm bath or shower. Try to stick to a regular sleep schedule by going to bed and waking up at the same time each day, being flexible for those nighttime awakenings.
Make Your Bedroom a Tech-Free Zone
Consider making your bedroom off-limits for electronic devices. Keep your phone and other gadgets outside the bedroom, or at least, at a distance from your bed. This will help you resist the urge to check them and reduce the impact of the light and notifications on your sleep. If you need an alarm, invest in a traditional alarm clock instead of relying on your phone.
Seek Support
Parenting is a team effort, so don't hesitate to ask your partner, family, or friends for help. They can assist with feedings, diaper changes, and other tasks to ensure you get some rest. If you're breastfeeding, pump breast milk so that your partner or another caregiver can give a bottle to the baby while you catch up on sleep. Remember, taking care of yourself is essential for being able to care for your newborn.
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Frequently asked questions
Newborns aged 0-3 months have not yet learned to settle by themselves and will need your help to settle and go back to sleep. This is called responsive settling. You can help your newborn settle by gently patting or stroking them, using gentle shushing noises, settling music, or white noise, and checking if they need a nappy change. Swaddling or wrapping your baby in a light blanket can also help to soothe them.
Most newborn babies are asleep more than they are awake and can sleep for around 18 hours a day. The National Sleep Foundation says that infants up to 3 months old should get 14-17 hours of sleep over a 24-hour period.
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. Keep the lights low and don't play with or talk to your baby. Let your baby fall asleep in their crib at night so they learn that it's the place for sleep.
To create a safe sleep environment for your baby, always place them on their back to sleep, not on their stomach or side. Use a firm, flat sleep surface and cover the mattress with a sheet that fits snugly. Do not put anything else in the crib or bassinet, and keep plush toys, pillows, blankets, and other items out of the baby's sleep area. Keep your baby away from smokers, as secondhand smoke increases the risk of SIDS.
