Ashwin Lewis
Newborns sleep a lot, but they can form regular sleep patterns after a few months. Babies are different, and there is no one-size-fits-all approach to sleep schedules. However, there are some general guidelines and tips to help your newborn establish a good sleep pattern. For instance, keeping the room dark and quiet overnight for activities like feeding and diaper changes signals that nighttime is for sleep. It is also important to expose your baby to light and regular household noise during the day.
How to change newborn sleeping schedule
| Characteristics | Values |
|---|---|
| Sleep patterns | Newborns sleep a lot, around 15-18 hours a day but in short periods of 2-4 hours. |
| Sleep cycles | Newborns don't have an internal "clock" that tells them to sleep at night and stay awake during the day. |
| Sleep environment | Keep the newborn's environment calm and quiet overnight for activities like feeding and diaper changes. |
| Sleep and growth | Growth spurts, teething, and illnesses can all affect how a newborn sleeps. |
| Sleep and feeding | Newborns who sleep for long stretches during the day may wake up more frequently at night to get the nutrition they need. |
| Sleep and stimulation | Avoid overstimulating your newborn during the day; keep interactions boring and calm to signal that nighttime is for sleep. |
| Sleep and light exposure | Expose your newborn to light during the day to help regulate their internal clock. |
| Sleep and noise | Don't worry about everyday noises during the day, and get your newborn used to sleeping with some noise in the background. |
| Sleep and routine | Establish a simple and soothing bedtime routine, such as changing a diaper, putting on pajamas, singing a lullaby, swaddling, and laying down in a crib. |
| Sleep and growth stage | Be prepared to change sleep routines as your newborn grows and enters different stages of development. |
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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 not impossible. Here are some tips to help you get started:
Understand newborn sleep patterns
Newborns typically sleep more during the day than at night due to an immature circadian sleep-wake system. This can result in day/night confusion, with your baby spending most of their day sleeping and their evenings wide awake. This usually resolves by 8 weeks of age, but it's important to remember that every baby is different and there is no "magic fix" for this irregular sleep pattern.
Start a bedtime routine early
It's never too early to start a bedtime routine. A simple routine can include changing a diaper, putting on pajamas, singing a lullaby, swaddling, and laying your baby down in their crib or bassinet. Some newborns prefer an earlier bedtime of 7:00-8:00 pm, while others are content with a later bedtime between 8:00 and 10:00 pm. Experiment to find what works best for your baby.
Provide daytime stimulation
During the day, open the curtains to let in natural light, play games, and don't worry too much about everyday noises while your baby sleeps. This will help your baby learn the difference between day and night. Keep them awake after they feed, but don't be concerned if they need a nap. You can also try belly massages and knee-to-tummy exercises to encourage daytime pooping, reducing the chances of nighttime sleep disturbances.
Mimic sleep cues from the womb
Newborns are used to the snug, motion-filled, and whooshing noise environment of the womb. Mimic these sleep cues by using tight swaddling, white noise, and motion at night to signal to your baby that it's time to sleep.
Keep nighttime interactions calm and quick
When your baby wakes up at night for feeds or diaper changes, keep the interactions dark, quiet, and calm. Make these interactions as boring as possible so your baby learns that nighttime is for sleep.
Remember, flexibility is key in the newborn phase. Every baby is unique, and their sleep patterns will evolve as they grow. Consult your pediatrician if you have any concerns or questions about your baby's sleep habits.
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Mimic sleep cues from the womb
The womb is a constantly warm and reassuring space where the baby has all their needs met without much effort. They hear the rhythmic and calming noise of their mother's heartbeat and the whooshing of blood flow. After birth, the baby is suddenly exposed to a cold, strange, and harsh environment, and they need to work harder to eat, eliminate, and get comfortable.
To help your newborn adjust to life outside the womb, you can try to mimic the calming sensations of the womb to help them sleep. Here are some ways to do this:
Swaddling
Swaddling helps to emulate the confined and cozy space of the womb. It prevents the startle reflex that can wake the baby. Make sure the hips are loose and that there is no loose material near the baby's face. If your baby does not like being swaddled, that's okay—freedom of movement can sometimes be more calming for certain babies.
White Noise
White noise or the shushing noise delivered at the same volume as the baby's crying can mimic the sound of blood flow in the womb. A white noise machine running at 50dB (the maximum level recommended by the AAP) is ideal.
Movement
Rocking, bouncing, or being in a moving apparatus can help lull babies to sleep. Movement is one of the earliest forms of soothing that babies experience in utero. When the mother is active, the baby is often lulled to sleep.
Sucking
Offer a pacifier, as many newborns will calm instantly when sucking.
Skin-to-Skin Contact
Skin-to-skin contact is something the baby in the womb is accustomed to and extremely comforted by. It also has significant benefits for neurocognitive development.
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Expose your baby to light and noise during the day
As a new parent, it's normal to worry about your newborn's sleep patterns. Newborns typically sleep more during the day than at night, and this is due to an immature circadian rhythm.
You can help your baby develop a sense of time by exposing them to light and noise during the day. This will help them understand that daytime is for being awake and active, and nighttime is for sleep.
- Open the curtains during the day to let in natural light. This will signal to your baby that it's time to be awake and active.
- Take your baby outdoors for a walk during the day. The natural light and fresh air will be stimulating and help your baby stay awake.
- Don't worry about keeping the house quiet during the day. It's good to get your baby used to sleeping with some background noise, such as regular household noises.
- Play soft music or white noise during the day. These sounds can be soothing for your baby and help them stay calm and awake. Just make sure to keep the volume low to protect their hearing.
- Keep the room bright and well-lit during the day. You can also use a dim light or night light during the night to help your baby differentiate between daytime and nighttime.
Remember, it's important to be patient and give your baby time to develop their biological clock. Every baby is different, and it's normal for newborns to have unpredictable sleep patterns.
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Avoid overstimulation before bed
Newborns have immature circadian sleep-wake systems, which means they can easily confuse days and nights. This is known as day-night confusion or day-night reversal. This is why newborns tend to sleep longer during the day and then are wide awake between sleep cycles at night.
To help your newborn sleep better at night, you can provide them with plenty of light and sound during the day. Carry your baby in a sling or a baby carrier for long periods of the day or use a baby swing. This reinforces the idea that daytime is for being active. Exposure to early afternoon sunlight also helps babies' brains identify when they should sleep and when they should be awake.
However, it's important to avoid overstimulation before bed. Keep the lights low and avoid playing with or talking to your baby during middle-of-the-night feedings and diaper changes. Keep the interactions short, calm, and quiet to signal that nighttime is for sleeping. You can also put your baby to bed when they are tired but not yet asleep, so they learn to fall asleep on their own.
A bedtime routine can also help your newborn sleep better. This could include activities like cuddling, rocking, walking, and feeding. Singing a lullaby or playing soft music while your baby gets sleepy can also be part of the routine.
Remember, newborns will sleep for short periods of around 30 minutes to 2 hours during the day and will need to wake for feedings and comfort at night. It's developmentally appropriate for them to eat and seek comfort multiple times overnight, so the goal is not to eliminate night wakes but to set the foundation for better nighttime sleep habits.
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Keep night-time interactions short
When your newborn wakes up during the night, it's important to keep your interactions with them brief and calm. This will help them understand that night-time is for sleeping and not for extended periods of play or stimulation. Here are some tips to achieve this:
Keep the lights low and avoid bright lights or screens. A dim night light or a very low-watt bulb in your lamp can provide enough light to feed or change your baby without stimulating them too much. Avoid turning on bright overhead lights, and if you need to use your phone or a device, turn the brightness down as low as possible.
Be calm and quiet. Speak in a soft, gentle, and calm voice. Avoid loud talking or singing, and keep your interactions quiet and soothing. Use a gentle, slow tone and keep your volume low. This will signal to your baby that it is still bedtime and that they should be calm and relaxed.
Keep diaper changes and feeding time efficient and minimal. Change your baby's diaper quickly and efficiently, keeping the room quiet and calm. If your baby doesn't need a diaper change, try to soothe them back to sleep without picking them up. For feeding, create a calm and relaxed environment, and keep stimulation to a minimum. Avoid playing or talking too much, and try to keep the room quiet and dark.
Soothing techniques should be minimal and quiet. If your baby is struggling to settle, try gentle rocking or shushing. Keep your movements slow and gentle, and avoid overstimulating your baby with too much interaction. White noise or a gentle lullaby may also help, but keep the volume low and the sounds calm and soothing.
The goal is to create a calm and quiet environment that encourages your newborn to fall back asleep with minimal stimulation. By keeping night-time interactions short and low-key, you are teaching your baby the difference between day and night and setting the foundation for healthy sleep habits.
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Frequently asked questions
Newborns will have erratic sleep patterns and unpredictable sleep and wake times for the first few months of their lives. It is not recommended to strive for a regular sleep schedule during this time. Instead, you can set the foundation for more desirable nighttime sleep habits by keeping interactions during night feeds and diaper changes quick, calm, and boring. You can also expose your baby to light and regular household noise during the day and keep their environment active to help them distinguish between day and night.
To get your newborn to sleep at night, you can mimic the sleep cues they experienced in the womb. Use snug swaddling, white noise, and motion to signal to your newborn that it is time to sleep. You can also establish a calming bedtime routine to set the tone for bedtime and help your newborn relax.
Newborns will sleep around 15 to 18 hours a day but only in short periods of 2 to 4 hours. Newborns will gradually settle into a more predictable 24-hour cycle for sleeping and eating by around 3 to 4 months.
