Gina Johnson
Newborns sleep a lot, but they don't yet have an internal clock that tells them to sleep at night and stay awake during the day. This can result in day-night confusion, where newborns sleep for long stretches during the day and stay awake for longer periods at night. This can be challenging for new parents, who may feel sleep-deprived and worried that they are doing something wrong. However, it's important to remember that this is a common issue that will usually resolve on its own by 8 weeks. There are also several strategies that can help fix a newborn's sleep schedule, including exposing them to light and regular household noise during the day, keeping interactions dark and quiet at night, and watching for sleepy cues to avoid overtiredness.
How to Fix a Newborn Sleep Schedule
| Characteristics | Values |
|---|---|
| Average Sleep Time | 15-18 hours a day |
| Sleep Pattern | Newborns sleep more in the day than at night |
| Feeding Schedule | Feed newborns every 1-3 hours |
| Daytime Interactions | Keep interactions dark and quiet |
| Nighttime Interactions | Keep the lights low and your voice soft |
| Sleep Cues | Yawning, rubbing eyes, pulling ears or hair, and fussiness |
| Sleep Environment | Use tight swaddling, white noise, and motion to mimic the womb |
| Exposure to Sunlight | Spend time outdoors in the early afternoon |
| Caffeine Intake | Limit caffeine intake while breastfeeding |
| Daytime Activity | Encourage daytime pooping and activity |
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What You'll Learn
Recognising newborn sleepy cues
- Yawning
- Rubbing eyes
- Looking away
- Becoming fussy or cranky
- Pulling at ears
- Losing interest in people and toys
- Sucking more
Once you recognise these sleepy cues, try to put your baby to bed before they become overtired. An exhausted baby will have more trouble falling and staying asleep. Keep the environment calm and quiet, and avoid stimulating activities. Instead, use tight swaddling, white noise, and motion to signal that it's time for sleep.
In addition to recognising sleepy cues, there are other things you can do to help your newborn establish a healthy sleep schedule:
- Encourage daytime pooping by feeding your baby frequently during the day.
- Expose your baby to sunlight and fresh air during the day. Research has shown that babies who sleep well at night spend twice as much time in the sunshine during the early afternoon.
- Keep the nighttime environment dim and quiet, and avoid stimulating activities.
- Establish a bedtime routine, such as giving a bath or reading a story, to signal that it's time for sleep.
- Be consistent with your sleep routine, even on weekends or during travel.
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Creating a calming bedroom routine
Firstly, understand that newborns typically sleep more during the day than at night due to their immature circadian sleep-wake system. This can result in day-night confusion, where they confuse daytime with nighttime and vice versa. To address this, establish a clear distinction between day and night for your baby. During the day, keep their environment bright and lively, with regular household noise. You can carry them in a sling or baby carrier, or use a baby swing, to reinforce the idea that daytime is for being active and alert. Exposure to early afternoon sunlight can also help your baby's brain associate daylight with being awake.
In contrast, keep the interactions during the night calm and quiet. If you need to feed or change their diaper, keep the lights low and your voice soft. This will signal to your baby that nighttime is for sleeping. As they get older, they will start to associate these cues with sleep and will be more inclined to settle down when the environment is calm and quiet.
Another way to create a calming bedroom routine is to use techniques that mimic the sleep cues they experienced in the womb. For example, swaddling your baby tightly, playing white noise, and creating motion with a rocking bassinet can all help to soothe your baby and signal that it's time to sleep. As they get older, you can start teaching them that nighttime is for sleep and daytime is for fun. You can do this by keeping them awake after feeds during the day and trying to stay ahead of their sleepiness by looking for signs that they're getting tired.
Remember, every baby is unique, and their sleep patterns will vary. Be patient and consistent with your calming bedroom routine, and don't be afraid to ask for help from your partner, family, or healthcare professionals if you need support in establishing healthy sleep habits for your newborn.
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Daytime habits to improve night sleep
Newborns sleep around the clock and do not yet have a sense of day and night. They wake up several times at night to feed and may also experience day-night confusion, where they are active at night and sleepy during the day.
- Expose your baby to sunlight during the day: A study in the Journal of Sleep Research found that babies who slept well at night spent twice as much time in the sunshine as those who slept poorly. Exposure to early afternoon sunlight helps babies' brains identify when they should sleep and when they should be awake. Carry your baby in a sling or baby carrier for long periods during the day to reinforce the idea that daytime is for being active and having fun.
- Keep your baby awake after they feed: Try to keep your baby awake after they feed during the day, but don't worry if they do fall asleep. Newborns have tiny stomachs and wake up frequently to feed, so it's important to ensure they are getting enough nutrition during the day.
- Encourage daytime pooping: Babies who eat a lot in the evening are more likely to wake up at night for a diaper change. Encourage your baby to poop more during the day by feeding them frequently throughout the day. Breastfed newborns may eat every 1-3 hours, while formula-fed newborns may take 1-3 ounces every 2-3 hours.
- Mimic sleep cues from the womb: Babies are lulled to sleep by motion and snug surroundings. At night, use tight swaddling, white noise, and motion to signal that it's time for sleep. During the day, keep things active and busy, and don't worry about keeping the house silent while they sleep. You want your baby to gradually learn that nighttime is for sleeping, and daytime is for being awake and playing.
- Look for sleepy cues: Your baby will let you know when they are tired. Watch for common signs of sleepiness, such as yawning, rubbing their eyes, or pulling at their ears. Don't wait until your baby is overtired to put them to bed, as they will have more trouble falling and staying asleep.
Remember, it may take a few weeks for your baby's brain to develop an internal "clock" and differentiate between night and day. Be patient, consistent, and flexible with your baby's sleep schedule, and always prioritize their safety and well-being.
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Breastfeeding and sleep
Breastfeeding is a natural process, but it can be challenging for new mothers. It is important to remember that every mother-baby pair is unique, and there is no one-size-fits-all solution. Here are some tips and insights to help guide you through breastfeeding and its impact on your newborn's sleep schedule.
Safe Sleep Environment
Creating a safe sleep environment is crucial, especially when breastfeeding. The American Academy of Pediatrics recommends exclusive breastfeeding for at least the first six months. During this period, it is best to practice room-sharing without bed-sharing. Keep your baby's sleep area close to your bed, such as a safety-approved crib or bassinet, to facilitate easier feeding and comforting. This arrangement also helps lower the risk of Sudden Infant Death Syndrome (SIDS). If you do bring your baby into your bed for feeding, ensure that all pillows, blankets, and soft items are removed to prevent suffocation hazards.
Sleep Cues and Patterns
Newborns typically sleep for 15 to 18 hours a day but in short periods of 2 to 4 hours. They are still developing their internal clock, which regulates the production of the sleepy hormone, melatonin. As a result, they may experience day-night confusion, sleeping more during the day and staying awake at night. To help establish a healthy sleep pattern, start teaching your baby that nighttime is for sleep by keeping the environment calm and low-key. Keep the lights dim and minimize noise. Encourage daytime naps by keeping your baby active and engaged during the day.
Feeding and Sleep
Breastfed babies may feed more frequently, including at night, as they self-limit their feed size. However, it is important to avoid overfeeding, as this can disrupt their sleep. Caffeine intake by breastfeeding mothers should also be limited, as it can remain in the body for over 12 hours and potentially affect the baby's sleep. Encourage your baby to feed frequently during the day and poop more during the day to reduce the likelihood of nighttime diaper changes.
Sleep Solutions
To maximize both your sleep and milk supply, consider the following:
- Identify your baby's sleep cues and try to stay ahead of their sleep needs.
- Mimic the sleep cues they enjoyed in the womb, such as snug surroundings, motion, and white noise.
- Expose your baby to early afternoon sunlight, as research suggests it helps babies' brains identify sleep and wake times.
- Avoid stimulants and create a calming bedtime routine.
- If your baby falls asleep while feeding, gently break the suction and reposition them to encourage continued feeding.
- Most mothers and babies need 7-10 breastfeedings per 24 hours to sustain milk supply, even beyond the newborn period.
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Newborn sleep environment
Newborns sleep a lot, and they can form regular sleep patterns after just a few months. During the first few months, newborns invariably wake up repeatedly in the night, and this can be very hard to cope with. It is important to remember that every baby is different, and some babies sleep much more than others. Some sleep for long periods, while others sleep in short bursts. Some soon sleep through the night, while some do not for a long time.
To help your newborn establish a good sleep pattern, you can follow some simple steps. Firstly, watch out for common signs that your baby is getting tired, such as yawning, rubbing their eyes, or pulling their ears. Don't wait until your baby is overtired to put them to bed, as an exhausted baby will have more trouble falling and staying asleep. Starting when your baby is 2 weeks old, try to teach them that nighttime is for sleep and daytime is for fun. During the day, keep your baby active and awake after they feed, but don't worry if they fall asleep anyway. You can also try to keep them awake by feeding them during the day, but avoid overfeeding as this can make your baby uncomfortable and affect their sleep.
From birth, babies can be lulled to sleep by movement, snug surroundings, and whooshing noises, similar to the sensations they experienced in the womb. After the first month, try to avoid letting your baby fall asleep while being fed or rocked, as you want them to learn how to put themselves to sleep without your help. When it's dark outside, keep interactions low-key, with low lighting and a soft voice, so that they learn that nighttime is not exciting and they might as well sleep.
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Frequently asked questions
Newborns don't have an internal "clock" yet, so it's normal for them to experience day-night confusion. To help them develop a sense of time, expose them to light and regular household noise during the day, and keep things calm and quiet at night.
Newborns are lulled to sleep by snug surroundings, motion, and white noise, similar to the conditions in the womb. Mimicking these sleep cues at night can help signal to your newborn that it's time to sleep.
Avoid overfeeding your baby before bedtime, as this can cause discomfort and interrupt their sleep. Also, make sure they are not too hot or too cold, as this can disturb their sleep.
Sleepy cues vary from baby to baby, but common signs include feeding or falling asleep during a feed, becoming cranky, or displaying tell-tale behavioural changes.
