Colin Snow
Establishing a sleep routine for your newborn can be challenging, but it's important for both you and your baby's well-being. Newborns typically sleep 14-17 hours a day but only in short bursts of 2-4 hours, and they don't yet have an internal clock to distinguish between day and night. Therefore, it's crucial to teach them the difference by keeping things active and energetic during the day and calm and quiet at night. A consistent sleep schedule can help your baby develop good sleep habits and give you more stability and predictability. However, it's essential to remain flexible and follow your baby's hunger and sleep cues as growth spurts, teething, and illnesses can affect their sleep patterns.
| Characteristics | Values |
|---|---|
| Sleep duration | Newborns sleep 14-17 hours in every 24 hours, in short bursts of 2-4 hours. |
| Feeding | Newborns need to feed every 2-4 hours. |
| Playtime | 10-20 minutes of play is enough, but some newborns are happy to play for longer. |
| Routine | A simple, flexible routine can help the baby and make the caregiver feel more in control. |
| Responsiveness | Caregivers should watch the baby's cues and respond accordingly, e.g., feeding when the baby is hungry or putting them to sleep when they are tired. |
| Sleep environment | The baby's bedroom should be dark, cool, and quiet. |
| Daytime routine | Keep things busy, active, and energetic during the day. |
| Nighttime routine | Keep things low-key, slow, and quiet at night to teach the baby the difference between day and night. |
| Sleep schedule | A consistent sleep schedule can help the baby sleep better and give caregivers more predictability. |
| Sleep training | Sleep training or self-soothing training can be introduced between 4 and 6 months. |
| Bath time | Warm water can be soothing for the baby, but bathing newborns every night is not recommended as it can dry their skin. |
| Feeding routine | Feed the baby before bedtime to ensure they have a full tummy. |
| Reading | Reading a book in a quiet, calm voice can be part of the bedtime routine. |
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What You'll Learn
Be flexible and follow your baby's lead
Establishing a sleep routine for your newborn will help both the baby and you develop stability and predictability. However, it's important to remember that there is no one-size-fits-all bedtime routine. The key to creating a successful sleep routine for your newborn is to be flexible and follow their lead. Here are some tips to help you do just that:
Firstly, it's crucial to understand that newborns don't have a sense of day and night yet. So, in the early weeks, your baby might doze off during feeds or sleep in short bursts of 2-4 hours throughout the day and night. This is completely normal, and you shouldn't feel pressured to impose a strict bedtime routine right away. Instead, focus on creating a calm and comfortable environment for your baby to sleep when they need to.
As your baby grows, you'll start to recognize their hunger and sleep cues. Use this knowledge to develop a feeding and sleep schedule that works for your family. Every baby is unique, and their sleep patterns will depend on various factors. Some babies sleep more or less than others, and some take longer to sleep through the night. Remember, growth spurts, teething, and illnesses can all impact your baby's sleep, so be prepared to adjust your routine as needed.
Watch for common signs of tiredness in your baby, such as yawning, rubbing their eyes, or becoming fussy. Try to put them to bed before they become overtired, as an exhausted baby may have more trouble falling and staying asleep. You can also start teaching them the difference between day and night by keeping things active and stimulating during the day and creating a calm, quiet environment at night.
Finally, remember that you don't have to do this alone. Talk to your partner, family members, or other caregivers about your baby's sleep routine. By working together, you can ensure that everyone follows a similar routine, providing stability and consistency for your baby.
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Establish a calming bedroom routine
Establishing a calming bedroom routine is key to helping your baby develop good sleep habits and differentiate between day and night.
Firstly, it's important to note that newborns don't have a sense of day and night, so you'll need to teach them the difference. During the day, keep the lights on and the windows open, and do things with more energy. At night, keep the lights low and move more slowly and quietly. This will help your baby understand that nighttime is for sleep.
When your baby is around 6 to 8 weeks old, you can start a bedtime routine. Keep it short and simple—a cuddly feed and a brief reading of a book, for example. As your baby gets older, you can add more steps to the routine. Try to include activities that are calming and relaxing, such as a warm bath with mild soap or lotion infused with chamomile or lavender. You can also play soft music, dim the lights, or gently rock your baby. Once your baby is in bed, ensure their bedroom is dark, cool, and quiet.
Remember, every baby is unique, and there is no one-size-fits-all bedtime routine. Be flexible and find what works best for you and your baby.
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Teach your baby the difference between day and night
Newborns often experience day and night confusion, which is when they have trouble differentiating between daytime and nighttime. This is because they are adjusting to life outside the womb, which was dark, noisy, and cushiony—an environment that rocked them to sleep during the day, and had them kicking more at night when you were still and quiet.
Expose your baby to natural light during the day
Allow natural light into your home and encourage your baby to nap in brightly lit rooms during the day. This will help regulate their circadian rhythm and reinforce the association between daytime and nighttime. Open the blinds, keep the lights on, and engage your baby in activities near windows.
Minimize exposure to light at night
At night, minimize exposure to light. Use blackout blinds to make the room darker. While you may need a dim night light for feeding, keep the lighting minimal. Avoid turning on bright lamps as this may confuse your baby’s body and lead them to think that the middle of the night is playtime.
Keep daytime feeds stimulating
Differentiate between daytime and nighttime feeds by feeding your baby in a brightly-lit, stimulating room during the day. During the night, feed your baby in a very dark room.
Establish a bedtime routine
Establish a calm and relaxing bedtime routine to help your newborn learn the difference between day and night. This routine should be slightly different from what you do to get your baby to nap during the day, so they understand that it’s not time for another nap. For example, your bedtime routine could include a warm bath, dimming the lights, reducing noise, a feed, a massage, a diaper change, and a bedtime song. The routine should end with placing your baby into their bassinet for bedtime.
Keep your baby awake after they feed during the day
During the day, try to keep your baby awake after they feed. Keep things busy and active for your baby, but don't worry if they do end up napping.
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Recognise tired signs and respond
Newborns sleep a lot—anywhere from 14 to 20 hours in every 24 hours—but they do so in short bursts of 2 to 4 hours between feeds, both night and day. They don't yet have an internal "clock" that tells them to sleep at night and stay awake during the day. This means that you'll need to watch your baby's cues and respond accordingly.
Your baby will let you know when they need sleep. Watch out for common signs that they feel tired, such as yawning, clinginess, droopy eyelids, finger-sucking, and turning their head away. You might also notice "the stare", where your baby might look away when they need a break from interaction or if they are ready for something new. Sometimes, the signs can be subtle and hard to spot, and you might only notice them when your baby is already overtired.
If your baby is overtired, they may experience a rush of the hormones cortisol and adrenaline, which can make them amped up instead of calming them down. To prevent this, try to stay a step ahead by looking for the signs that they're getting sleepy before they become cranky. If you notice signs of drowsiness, like eye rubbing and droopy eyelids, put them down for a nap as soon as possible.
In addition to responding to your baby's tired signs, it's important to establish a consistent daily routine and a positive bedtime routine. During the day, keep things busy and active for your baby, and at night, make everything more low-key. You can also play soft music, dim the lights, or gently rock your baby to help them relax and prepare for sleep.
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Create a consistent sleep schedule
Establishing a consistent sleep schedule for your newborn will help both you and your baby develop stability and predictability. However, it's important to remember that there is no one-size-fits-all bedtime routine, and you should try to be flexible and find what suits you and your baby.
In the first few weeks of life, newborns won't understand the difference between daytime and nighttime, so you can't expect to put them on a sleep schedule just yet. They will sleep for two to four hours at a time, gradually increasing to three to four hours as they get older. During this time, you should try to sleep when your baby sleeps. If you're breastfeeding, your baby is likely to doze off during a feed, and you can try to get some rest yourself.
When your baby is around six to eight weeks old, you can start a bedtime routine. It should be very short at first and might include a cuddly feed and a brief reading of a book. This will help reinforce your baby's natural circadian rhythm and teach them the difference between day and night. During the day, keep the lights on, open the windows, and do things with more energy. At night, keep the lights low, and do things more slowly and quietly. You can also play soft music, dim the lights, or gently rock them to help your baby relax and learn that it's bedtime.
As your baby grows, you'll become more familiar with their hunger and sleep cues, and you can develop a feeding and sleep schedule that works for your family. By the time they're two months old, their internal clock will become more predictable, and you can implement a basic sleep schedule. Between three and six months, your baby's bedtime, naptime, and wake times will increasingly happen around the same times each day.
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Frequently asked questions
It is recommended to wait until your baby is around 6 to 8 weeks old to start a bedtime routine. At this age, your baby's internal clock will be more predictable. In the meantime, you can focus on teaching your baby the difference between day and night. During the day, keep the lights on, open the windows, and do things with more energy. At night, keep the lights low and do things more slowly and quietly.
There is no one-size-fits-all bedtime routine, so it's important to be flexible and find what works best for you and your baby. Here are some general tips:
- Watch for signs that your baby is getting sleepy, such as tiredness after feeding, and put them to bed before they become overtired.
- Keep the bedroom dark, cool, and quiet.
- Incorporate calming activities such as playing soft music, reading a book, or gently rocking your baby.
- Be consistent with naptime and bedtime habits to help your baby sleep better.
- Avoid overfeeding your baby before bedtime, as this can make them uncomfortable and less likely to sleep well.
In the early weeks, your baby won't understand the difference between daytime and nighttime, so it's important to help them learn this gradually. During the day, keep things busy and active, and try to keep them awake after they feed. At night, make everything more low-key by keeping the lights low and your voice soft. This will help your baby understand that nighttime is for sleeping.
