Ashwin Lewis
Newborns have their own sleep patterns and needs, and it's important to remember that their sleep patterns will change as they grow and develop. In the early months, it's best to respond to your newborn's needs for sleep and feeds, and follow their lead when it comes to establishing a routine. Newborns don't have a sense of day and night, so it's common for them to sleep in short bursts of 2-3 hours between feeds, both night and day. They also need your attention and interaction during the day and night. As your baby grows, they'll need fewer night feeds and may be able to sleep for longer. Here are some tips to help your newborn sleep: keep the environment bright during the day and dark and quiet at night, and consider capping daytime naps at 2 hours to ensure they're getting enough nutrition during the day.
| Characteristics | Values |
|---|---|
| Sleep Duration | Newborns sleep for 14-17 hours in a 24-hour period, with some sleeping up to 18-19 hours. |
| Sleep Patterns | Newborns follow their own sleep patterns and schedules, which may not align with parents' sleep needs. |
| Feeding | Newborns wake up frequently to feed, regardless of the time of day or night. Breastfed babies feed every 2-3 hours, while bottle-fed babies feed every 3-4 hours. |
| Comfort | Swaddling, rocking, and cuddling can help soothe a crying baby and promote sleep. |
| Environment | A quiet and calm environment during middle-of-the-night feedings and diaper changes is recommended. Keeping the lights low and avoiding excessive stimulation before bedtime can help signal that nighttime is for sleeping. |
| Light Exposure | Exposing newborns to light during the day and maintaining a dark environment at night can help establish normal circadian rhythms and differentiate day from night. |
| Noise | Everyday noise during the day is acceptable, while keeping interactions quiet overnight can help establish a distinction between day and night. |
| Sleep Surface | The sleep surface should be firm, flat, and approved by the relevant safety organizations, such as the U.S. Consumer Product Safety Commission (CPSC). |
| Sleep Position | Babies should always be placed on their back to sleep, and their arms and legs can be swaddled to prevent sudden movements that wake them up. |
| Room-Sharing | The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing for at least the first 6 months to reduce the risk of SIDS (Sudden Infant Death Syndrome). |
| Temperature | Dress the baby appropriately for the room temperature to avoid overheating or over-bundling. |
| Illness | Illnesses can affect a newborn's sleep patterns. If you suspect an undiagnosed illness or allergy, consult a doctor. |
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What You'll Learn
Establish a bedtime routine
Establishing a bedtime routine for your newborn can be challenging, especially as they are still developing their circadian sleep-wake systems. Here are some tips to help you establish a bedtime routine:
Firstly, it's important to remember that newborns follow their own schedule and have their own unique patterns of waking and sleeping. In the early months, it's best to respond to your newborn's needs for sleep and feeds, and a simple, flexible routine may help your baby and give you a sense of control. Newborns sleep a lot during the day, typically in short bursts of 2-3 hours between feeds, and they wake often to eat, regardless of the time of day or night. As your baby grows, they will need fewer night feeds and may be able to sleep for longer stretches at night.
To help establish a bedtime routine, you can start by creating a calm and quiet environment for your baby to sleep in. Keep the lights low during middle-of-the-night feeds and changes, and resist the urge to play with or talk to your baby. This will help signal that nighttime is for sleeping. You can also try to keep the house noisier during the day and let in plenty of natural light, helping your baby understand the difference between day and night.
Swaddling your baby at night can help keep their arms and legs still so they don't move and wake themselves up. Additionally, putting them to sleep in a small crib may make them feel snug and secure. It's also important to ensure that all sleep surfaces and products you use are approved by the relevant safety organisations and that you follow safe sleeping practices, such as placing your baby on their back to sleep and keeping soft toys and loose bedding out of the crib.
Finally, remember that it's normal for newborns to have varied sleep patterns, and it may take a few weeks for them to settle into a bedtime routine. Be patient, responsive to your baby's needs, and don't be afraid to ask for help from your partner, family, or friends so you can get some rest.
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Watch for sleepiness cues
As a parent, you want your newborn to get enough sleep. Newborns need a lot of sleep, with the goal being 18 hours per 24 hours. The best way to know when it's time to get your newborn to sleep is to watch for sleepiness cues and to watch the clock. Sleepy cues are the signs your baby uses to communicate that they're tired, ready for a nap, or overtired. They are the baby's way of saying, "I'm tired", "I need a nap", or "I'm overtired".
Sleep cues are physical and behavioural signs that can help decipher the baby's needs and that they are ready for sleep. Some common sleep cues are yawning and rubbing eyes, but these may not always be what you see in your child. Other sleep cues include general fussiness, a slowing in activity levels, not maintaining eye contact, and "staring into space". As your baby gets older, you'll be able to rely on verbal cues, too, or if you practice baby sign language, they may be able to sign that they're tired.
It's important to watch for these sleep cues in conjunction with age-appropriate wake windows. A wake window is the amount of time your baby is awake between one nap and the next. A typical wake window for a newborn is 60-90 minutes, with 60 minutes being the general rule. Being mindful of your baby's wake windows will help you know when to look for those sleepy cues.
If you missed the sleepy cues and find yourself with an overtired newborn that is fighting sleep, get your baby to a quiet, dark place. Implement calming techniques like cutting down on noise, setting the thermostat between 68°F and 72°F, and trying singing, soothing, and rocking your baby to sleep.
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Keep the room dark and quiet at night
Newborns will spend most of their time in light sleep, napping for short periods during the day. At night, they will wake up for feedings and comfort. This is because newborns have immature circadian sleep-wake systems, which cause day/night confusion.
To help your newborn sleep at night, it is important to keep the room dark and quiet. Darkness helps signal to their bodies that it is time to sleep and encourages their bodies to produce melatonin, a hormone that regulates sleep. Exposure to light, especially blue light, can disrupt sleep stages, leading to less restorative sleep.
- Use room-darkening or blackout curtains to block out any outside light. This is especially useful during the summer months when the sun is out longer.
- Sit in the room for five minutes after you think it is pitch black. Let your eyes adjust and make sure you cannot see your hand in front of your face. You may be surprised to find lights creeping in from unexpected places.
- Use a red or amber light, like a salt lamp, for midnight feedings or check-ins. These lights can be dimmed low and provide enough light to see without fully waking your baby.
It is also beneficial to keep the room quiet at night. While you don't need to worry about keeping the house silent during the day, it is good to teach your baby that night-time is different from daytime. During the day, open the curtains, play games, and don't worry about everyday noises. At night, keep interactions calm and quiet to signal that it is time for sleep.
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Get your newborn outside for a daily dose of sunlight
Newborn babies have immature circadian sleep-wake systems, which is why they tend to sleep longer during the day and are then wide awake between sleep cycles at night. While this is a common newborn sleep challenge, there are ways to help change your baby's sleep pattern from day to night. One of the most effective ways is through light exposure.
Getting your newborn outside for a daily dose of sunlight can help set their body clock and establish normal circadian rhythms. Morning sunlight is particularly beneficial. Exposing your baby to sunlight for 15 to 30 minutes between 7 and 10 am can help prevent mild jaundice and regulate melatonin production, which is key to setting your newborn's sleep patterns. Morning sunlight is also the best source of vitamin D, which helps prevent low birth weight, birth asphyxia, and deafness due to premature birth.
When taking your newborn outside, make sure they are partially dressed, as their sensitive skin can be damaged by prolonged exposure to UV rays. It's also important to shield their eyes to avoid any risk of eye damage. An hour after sunrise and an hour before sunset are considered the best times for sunlight exposure.
In addition to sunlight, there are other ways to help your newborn sleep better at night. Keeping their environment bright during the day and dark and quiet at night will help set up an environment that clearly differentiates day from night. It's also good to get your baby used to sleeping through a certain amount of noise during the day. Remember that it's developmentally appropriate for newborns to eat and seek comfort multiple times overnight, so the goal isn't to eliminate night wakings.
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Be prepared to change routines as your baby grows
The first few months of your baby's life are a time to get to know your baby and learn about their needs for sleep, feeds, and play. Newborns follow their own schedule, and it's unlikely to be the same as other babies. Over the next few weeks to months, you and your baby will settle into a routine. It may take a few weeks for your baby's brain to know the difference between night and day.
Newborns don't have a sense of day and night, so they sleep around the clock and wake often to eat. They sleep for around 14-17 hours in a 24-hour period, with short bursts of 2-3 hours between feeds. As your baby grows, they will need fewer night feeds and may be able to sleep longer.
- In the early months, it's best to respond to your newborn's needs for sleep and feeds. Follow their lead when it comes to a routine for feeds, sleep, and play.
- Try to sleep when your baby sleeps. If you're breastfeeding, your baby is likely to doze off during a feed. Carry on feeding until they finish or fall asleep, and use this opportunity to rest yourself.
- Teach your baby that night-time is different from daytime. During the day, open the curtains, play games, and don't worry about everyday noises. At night, keep interactions dark and quiet for activities like feeding and diaper changes to signal that night-time is for sleep.
- If your newborn is napping for long stretches during the day, consider waking them after 2 hours to ensure they're getting the nutrition they need. This may help reduce night wakings due to hunger and help them sleep longer at night.
- Swaddling (wrapping the baby in a light blanket) can help soothe a crying baby and keep their arms and legs still so they don't wake themselves up.
- Be prepared for changes in your baby's sleep routine as they grow and enter different stages. Growth spurts, teething, and illnesses can all affect how your baby sleeps.
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Frequently asked questions
Newborns sleep a lot, and they can form regular sleep patterns after just a few months. In the first few weeks, newborns may sleep longer during the day and stay awake overnight. This is due to an immature circadian sleep-wake system. To change this, you can cap naps during the day to 2 hours and keep their environment bright, becoming dark and quiet at night. You can also try to keep them awake after they feed during the day.
It is important to watch for signs of sleep readiness in your newborn and teach them that nighttime is for sleep and daytime is for fun. You can also establish a bedtime routine, but be careful not to let your baby fall asleep while being fed or in your arms, as this may become a pattern. Swaddling your baby and using white noise can also help them fall asleep.
The average newborn sleeps 14 to 17 hours a day, but only in short periods of 2 to 4 hours. Premature babies may sleep longer, while colicky babies may sleep less.
