Evie Summers
Sleep is essential for new parents, but it can be challenging to catch enough Z's with a newborn. Newborns typically sleep 14 to 18 hours a day, waking up every few hours to feed, and parents often struggle to sleep well during these interrupted nights. While it's impossible to control how often your baby wakes, you can improve your sleep quality by adopting good sleep hygiene practices. This includes winding down with a relaxing bedtime routine, avoiding electronics and caffeine, and incorporating daily stress-reducing activities like walking or taking a bath. For breastfeeding mothers, partners can help by bringing the baby for feeding and then returning them to the crib, allowing mothers to sleep longer stretches. Asking friends and family for help with tasks and sharing nighttime duties with your partner can also improve sleep.
| Characteristics | Values |
|---|---|
| Sleep duration for newborns | 14-17 hours over a 24-hour period, with some sleeping up to 18-19 hours a day |
| Feeding frequency | Breastfed babies: every 2-3 hours; Bottle-fed babies: every 3-4 hours |
| Safe sleep environment | Firm, flat surface with a snug-fitting sheet; no plush toys, pillows, or loose items in the crib; dress for room temperature to avoid overheating |
| Bed-sharing | Not recommended due to increased risk of SIDS (Sudden Infant Death Syndrome) |
| Self-soothing | Allow babies to comfort themselves; establish good sleeping habits and longer sleep duration |
| Pre-bedtime routine | Avoid stimulating activities; keep things calm and quiet; incorporate relaxation and winding down |
| Parental involvement | Both parents should share responsibilities; take turns with feedings and diaper changes; ask for help from friends and family |
| Sleep schedule | Aim for a regular sleep schedule, but be flexible; newborns may start sleeping longer stretches around 3-6 months |
| Bedtime routine | Simple and soothing, such as reading, bathing, or singing lullabies |
| Safe sleep products | Approved by the U.S. Consumer Product Safety Commission (CPSC) and meet federal safety standards |
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What You'll Learn
Ask for help from friends, family, or your partner
Sleep is extremely important for new parents, as it can be draining and exhausting to take care of a newborn. Lack of sleep can also lead to more serious health issues.
If you have a partner, ask them to help. If you're formula feeding, encourage your partner to share the feeds. If you're breastfeeding, ask your partner to take over the early morning changing and dressing so you can go back to sleep. Once you're into a good breastfeeding routine, your partner could occasionally give a bottle of expressed breast milk during the night. If you're able, take shifts with your partner overnight.
If you're on your own, you could ask a friend or relative to stay for a few days so you can get some sleep. Friends and family members may be willing to help at night with diaper changes and feedings or holding the baby while you nap.
If you have other children, you could ask your friends or family to take care of them for a few hours so you can focus on the newborn and get some rest.
Remember, it's important to be flexible and expect nighttime awakenings. Newborns will invariably wake up repeatedly in the night for the first few months, and disturbed nights can be challenging to cope with.
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Establish a soothing bedtime routine for your baby
Establishing a soothing bedtime routine for your baby is an important part of teaching them healthy sleep habits. The key to a soothing bedtime routine is consistency and structure. Young children who have bedtime routines have been shown to fall asleep faster and have fewer instances of night waking.
The sooner you establish a bedtime routine, the better. When your baby is as young as six weeks old, start following a set pattern every night. While six weeks is too early for your baby to stick to a regular schedule, they will come to appreciate the consistency and predictability.
- Consistency: Consistency is important because babies and toddlers thrive off structure. When they go to bed at the same time and follow the same routine over and over, they know what to expect, and that is reassuring.
- Nutrition: Nursing or giving your baby a bottle can be a part of the bedtime routine. Feeding your baby about 15 minutes before they head to their crib can help make them a little drowsy.
- Hygiene: Bath time is one of the most popular parts of many bedtime rituals. Sitting in warm water can be a soothing experience, and getting your baby warm and clean and dry is a great way to ease them into bedtime. Make sure to give your baby a bath 90 minutes to an hour before bedtime to help trigger sleep.
- Communication: Reading or singing lullabies are great ways to calm your baby and prepare them for sleep.
- Physical Contact: Cuddling or baby massage can help your baby relax and feel secure. Infant massage has been found to improve the mood of mothers at bedtime and waking, and improved night wakings in infants.
- Safety: Make sure your baby's bed has a firm, flat mattress and fitted sheet. Keep soft items like stuffed animals, pillows, and blankets out of your baby's bed.
- Self-soothing: You can help your baby learn to self-soothe by following a routine that starts with your baby lying in their bed and progresses from less to more parental involvement. The goal is for your child to slowly learn to be calmed earlier in this progression of steps, with less and less help from you. Start by looking at your baby calmly in the eyes, then speak to them gently while maintaining eye contact. Next, place your hand on your baby's chest or belly while they're still lying down, and finally, bring their limbs against their body by gently holding their arms and legs against their body.
Remember, each child is different and will wind down in their own way and time. Be flexible and cherish the time spent with your baby every night.
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Avoid electronics and caffeine before bed
Sleep is extremely important for new parents, but it can be hard to come by with a newborn. One way to improve your sleep quality is to avoid electronics before bed. The light emitted by devices like phones, computers, and TVs can be stimulating and make it harder to fall asleep. Instead, try to incorporate relaxation into your day to keep stress hormones in check and promote better sleep. You could take a walk, have a long bath, or call a friend to chat.
It's also a good idea to establish a soothing bedtime routine to help you unwind. A bath can be a great way to soothe your muscles and lower your body temperature, which is essential for sleep. If you often feel overwhelmed before bed, journaling for a few minutes can help you process your emotions and worries.
Another way to improve sleep is to avoid consuming caffeine. Caffeine is a stimulant that interferes with sleep onset and has effects similar to those seen during insomnia. If you're breastfeeding, caffeine can also affect your baby. It readily crosses the placenta, and the fetus has a poor ability to metabolize it.
Finally, remember that newborns follow their own schedule, and it may take a few weeks for them to learn the difference between night and day. During middle-of-the-night feedings and diaper changes, keep things quiet and calm, and try to let your baby fall asleep in their crib to reinforce the association between the crib and sleep.
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Sleep when your baby sleeps
However, this is often easier said than done. You might have other children to look after, or your internal body clock may be preventing you from sleeping during the day. If you are struggling to sleep when your baby sleeps, it is important to make sure you are practising good sleep hygiene. This includes avoiding caffeine and not using electronics before bed. Instead, try to wind down with a book or a bath, which will help your body to relax and your body temperature to lower—a prerequisite for falling asleep.
If you are struggling to sleep at night, it may be helpful to ask your partner to take over some of the night-time feeds and diaper changes. If you are bottle-feeding, both parents should take turns getting up with the baby. If you are breastfeeding, your partner can still retrieve the baby, change their diaper, and bring them to you to feed, before taking the baby back to their crib once the feed is complete.
If you are a single parent, or your partner is unable to help, you could ask a friend or relative to stay for a few days to help you get some sleep. Remember, it is important to prioritise your sleep, as this will help you to be more patient and positive about parenting.
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Encourage self-soothing by not picking them up every time they fuss
Newborns typically sleep between 14 and 19 hours a day, waking up every few hours to feed. This can be a challenging time for parents, who often have to get up multiple times during the night to tend to their baby. While it's natural to want to comfort your baby every time they fuss, doing so can hinder their ability to self-soothe and fall asleep independently. Here are some tips to encourage self-soothing in your newborn:
Understand your baby's sleep patterns
Every baby is unique, with different sleep preferences and patterns. Some are night owls, while others are early risers. Pay attention to your baby's sleep habits and be prepared to adjust your routines. For instance, if your baby is a night owl, you may want to push their bedtime a little later to align with their natural rhythm.
Establish a bedtime routine
A soothing bedtime routine can help your baby settle and cue them that bedtime is approaching. This could include activities like bathing, cuddling, singing, or playing quiet music. A consistent routine helps your baby recognize sleep cues and eventually learn to self-soothe.
Create a sleep-conducive environment
A safe and comfortable environment is crucial for your baby's sleep. Ensure the room temperature is just right—not too hot or too cold—as this can disturb their sleep. Remove any hazards, such as items with cords, ties, or ribbons, and keep the space free from sharp objects.
Use a pacifier
A pacifier can be a helpful tool to encourage self-soothing. It provides comfort and can help your baby sleep through the night. If you're breastfeeding, it's best to wait until breastfeeding is well established before introducing a pacifier.
Gradual transition to the crib
If your baby falls asleep in your arms, they may become distressed when moved to their crib, making it harder for them to self-soothe. Instead, place your baby in the crib when they are drowsy but not yet asleep. This allows them to adjust to their sleep environment and encourages them to fall asleep independently.
Avoid overstimulation before bedtime
Too much excitement or stimulation before bedtime can make it harder for your baby to settle. Opt for calmer activities, like reading, and keep the lights low to signal that bedtime is approaching.
Consider the CIO (Cry It Out) method
The CIO method involves putting your baby in their crib while awake and allowing them to cry for a set amount of time before soothing them or letting them fall asleep without assistance. This approach can be controversial, and it's essential to consider your baby's age and temperament before attempting this technique.
It's important to remember that newborns are not typically capable of self-soothing, and it may take a few months for this skill to develop. In the early weeks and months, your baby may rely on you to help them fall asleep. As they grow and their sleep patterns become more regular, you can gradually encourage self-soothing by implementing the above strategies.
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Frequently asked questions
Newborns should get 14-17 hours of sleep over a 24-hour period, according to the National Sleep Foundation. Some newborns may sleep up to 18-19 hours a day.
You can try to establish a bedtime routine for your baby, such as a bath, lullaby, or massage. You should also try to wind down with calmer activities before your baby's bedtime and your own. If you have a partner, ask them to help with feedings and diaper changes. If you're breastfeeding, your partner can bring the baby to you to feed, and then take the baby back when they're done.
Always place your baby on their back to sleep, on a firm, flat sleep surface, covered with a snug-fitting sheet. Keep soft toys, pillows, blankets, and other items out of the baby's sleep area. Dress your baby for the room temperature to avoid overheating, and keep their head uncovered.
You can help your baby learn to self-soothe by giving them a chance to comfort themselves when they fuss, rather than immediately picking them up. You can also try the 'camping out' method, where you comfort your baby until they're calm, then lie down next to their cot and pretend to be asleep. Over time, you can try leaving the room before they fall asleep.
