Miya Pearson
Newborns tend to have irregular sleep patterns, often sleeping in short bursts and waking up multiple times during the night. This can be challenging for parents, who may experience sleep deprivation. However, there are several strategies to help newborns sleep longer stretches. Establishing a consistent bedtime routine, creating a comfortable sleep environment, using white noise machines, and ensuring a safe sleep position are all recommended techniques. Additionally, techniques like the swaddle method, limited naps, and regular feedings can help extend newborn sleep. It's important to remember that every baby is unique, and their sleep patterns may differ from others.
| Characteristics | Values |
|---|---|
| Sleep Environment | Safe, firm, flat surface with a well-fitting sheet. No toys, pillows, blankets, or other items in the crib. |
| Room Conditions | Dark with blackout curtains or dim red light. No noise, but white noise machines can be helpful. |
| Sleep Position | Always on their back, not on their stomach or side. |
| Dress | Appropriate for room temperature to avoid overheating. |
| Feeding | Avoid nursing to sleep. Consistent feeding times and a full feed before sleep can help extend sleep. |
| Sleep Training | Teach babies to self-soothe and fall back asleep independently. |
| Sleep Schedule | Consistent bedtime and nap times to establish a routine. |
| Sleep Duration | Varies, but newborns may sleep up to 14-18 hours over 24 hours in short bursts or longer stretches. |
| Room-Sharing | Recommended by the AAP for at least the first 6 months to reduce the risk of SIDS. |
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What You'll Learn
Create a nighttime routine
Creating a nighttime routine is one of the best ways to help your baby sleep better. While newborns don't have a sense of day and night, over the next few weeks to months, you and your baby will begin to settle into a routine.
A baby bedtime routine is a great way to promote family bonding, as it allows babies uninterrupted time with their caregivers every night. It also offers a sense of stability from a very young age. Babies like to know what's happening next, so a simple, flexible routine can help signal to your infant that it's time to sleep.
The first step is to keep things quiet and calm during middle-of-the-night feedings and diaper changes. Try to keep the lights low and resist the urge to play with or talk to your baby. This will send the message that nighttime is for sleeping. If your baby is still waking up repeatedly in the night, this is normal for the first few months, and it's important to respond to their cues. For example, if your baby shows signs of being hungry after playing, give them another feed before settling them to sleep.
As your baby grows, you can start adding in a few more steps to the bedtime routine, such as bathing, reading, and singing, which can soothe babies and signal the end of the day. Be consistent, and your baby will soon associate these steps with sleeping. You can also try putting your baby into a crib or bassinet while drowsy but still awake. This way, they will learn to fall asleep on their own.
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Use white noise
White noise is a popular method to help newborns sleep. It refers to sounds that mask other sounds that might occur naturally in an environment. For example, white noise could help block out noises associated with traffic or older siblings playing.
The womb is a noisy place, with the sound of blood rushing and the heart beating. Continuous white noise can help settle your baby due to this calming effect. Some infant white noise machines have a heartbeat setting that mimics the mother's heartbeat, which may be comforting for newborns.
White noise machines are often included in the "must-have" section of baby registries, and some parents continue to use them all night long throughout a child's toddler years. Music streaming apps offer white noise playlists curated for babies, and gadgets abound, including white noise players specifically designed for stroller naps. The feature is also built into many baby monitors.
However, it's important to be aware of the potential long-term consequences of using white noise. Medical researchers are calling for regulation of white noise devices for babies and young children, as their analysis concluded that long-term exposure to white noise at high volumes could harm development, with impacts ranging from hearing loss to learning setbacks. It's recommended that the sound level never exceeds 50 decibels (no louder than a quiet conversation or a shower running).
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Swaddle with arms out
Swaddling is a safe option for newborns and can be a great addition to your baby's sleep routine. It reminds them of the comfort and security of life inside the womb, with the added benefit of regulating their body temperature.
However, swaddling is not a requirement and some babies may prefer to sleep with their arms out. This is perfectly safe, as long as the rest of the swaddle is wrapped securely, and can be a good option for babies who start to roll over earlier than four months. By keeping their arms out, you are ensuring they are sleeping safely while still giving them the comfort of a swaddle.
If you are transitioning to arms-out swaddling, you can start by removing just one arm from the swaddle for a few days. Then, when your baby is adjusting well with one arm unrestrained, allow both arms to be free. You can then transition to a sleep sack or a wearable blanket, which is the safest way for a baby to sleep according to the American Academy of Pediatrics.
It is important to note that the transition from swaddling to arms-out sleeping may cause some temporary disruption to your baby's sleep, and you may need to try different techniques to find what works best for your baby.
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Avoid feeding to sleep
While it can be tempting to feed your baby to sleep, this can create a habit that is hard to break. It is important to try to avoid feeding your baby to sleep, as this can lead to an unhealthy sleep association. Instead, try to feed your baby when they wake up, and then put them down for a nap when they are tired but still awake. This will help them learn to self-soothe and settle themselves to sleep.
Newborns aged 0-3 months have not yet learned to settle by themselves and will need your help to do so. This is called responsive settling. You can help your baby settle by gently patting or stroking them, using gentle shushing noises, settling music, or white noise. Check that they do not need a nappy change, and that they are not too hot or cold.
If your baby is used to feeding to sleep, it may take a few nights to establish a new routine, but being consistent will improve your chances of success. Try to keep the lights low and avoid playing with or talking to your baby when they wake during the night. Instead, change or feed them and then return them to their crib or bassinet.
Remember, each baby is different, and their ability to settle comes down to their individual temperament. Some babies are very difficult to settle, which can be stressful and upsetting. If you need a break, place your baby in their cot and walk away for a few minutes. It is important to take care of yourself, too.
If you are formula feeding, consider asking your partner to share the feeds. If you are breastfeeding, your partner can take over the early morning changing and dressing so you can get some more sleep. Once you are in a good breastfeeding routine, your partner could occasionally give a bottle of expressed breast milk during the night.
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Sleep when your baby sleeps
The early days of parenthood can be exhausting, so it's important to grab sleep whenever you can. This is easier said than done, but it's good advice to sleep when your baby sleeps. Newborns follow their own schedule and will invariably wake up repeatedly in the night during the first few months. This is normal, as newborns wake up a lot because their tummies are tiny, and they get hungry not long after feeding.
For the first two months, sleep will come in short bursts between feedings. Your baby will sleep for about 30 minutes to three hours at a time. They'll then be awake for about two hours before going back to sleep. Newborns who sleep for longer stretches should be awakened to feed every 3-4 hours until they show good weight gain. After that, it's okay to let your baby sleep for longer periods at night.
If your baby is having problems sleeping or you need advice about getting into a routine, speak to your health visitor. It's also worth remembering that if you have a partner, ask them to help. If you're formula feeding, they can share the feeds. If you're breastfeeding, they can take over the early morning changing and dressing so you can get more sleep.
It may take a few weeks for your baby's brain to know the difference between night and day. To help them learn this, keep things quiet and calm during middle-of-the-night feedings and nappy changes. Keep the lights low and avoid the urge to play or talk to your baby. This will send the message that nighttime is for sleeping.
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Frequently asked questions
The first few months of a newborn's life can be very tiring for parents, as newborns tend to sleep in short bursts. However, there are some things you can try to help your newborn sleep longer:
- Create a nighttime routine and keep the bedtime consistent.
- Use white noise machines to replicate the sounds of the womb.
- Use blackout curtains to block out light.
- Try the swaddle technique.
- Avoid feeding your baby to sleep.
- Rock your baby back to sleep if they wake up after less than an hour.
- Keep your baby in the same room as you, but not in your bed.
- Always place your baby on their back to sleep.
- Dress your baby for the room temperature and avoid bundling them up.
Newborns sleep in short bursts, and the amount of sleep they get can vary. On average, newborns sleep for around 18 hours over a 24-hour period, including daytime naps. According to the National Sleep Foundation, infants up to 3 months old should get 14-17 hours of sleep over a 24-hour period.
Here are some tips for creating a safe sleep environment:
- Use a firm, flat sleep surface and cover the mattress with a fitted sheet.
- Do not put anything else in the crib or bassinet, including plush toys, pillows, blankets, quilts, comforters, and bumper pads.
- Keep your baby away from smokers, as secondhand smoke increases the risk of SIDS.
- Offer a pacifier to your baby at sleep time, but don't force it.
- Keep the room at a comfortable temperature to avoid your baby getting too hot or too cold.
It is recommended to wait until your baby is at least 16 weeks old before starting sleep training. In the meantime, you can try to establish a bedtime routine and encourage your baby to fall asleep independently by putting them down while they are still awake.
