Colin Snow
Sleep is a precious commodity for new parents, and it can be challenging to function when you have a newborn. The first few months can be the hardest, with parents getting up multiple times a night to tend to their baby. Each baby has a unique sleep pattern, and while some may start sleeping through the night by 2-3 months, others may not. Newborns also don't initially understand the difference between day and night, and factors like hunger, thirst, and illness can contribute to their sleep patterns. To function on little sleep, new parents can try strategies like napping when the baby naps, sharing night feeds with a partner, and practicing good sleep hygiene by avoiding caffeine and electronics before bed.
How to Function on No Sleep with a Newborn
| Characteristics | Values |
|---|---|
| Newborn sleep patterns | Newborns follow their own sleep schedule and may sleep well during the day but be awake at night. |
| Newborn sleep duration | Newborns take frequent naps lasting anywhere from 2 to 4 hours, totalling 16 to 18 hours of sleep per day. |
| Newborn feeding | Newborns feed frequently, approximately every 2 to 4 hours, and may wake up hungry during the night. |
| Newborn development | Newborns don't initially understand the difference between night and day, but this can be taught over time by keeping things quiet and calm during night-time feedings and diaper changes. |
| Parent sleep advice | "Sleep when the baby sleeps." Try to synchronise your sleep schedule with your baby's, and prioritise sleep to improve your ability to care for your baby. |
| Parent self-care | Caffeine and electronics can interfere with your sleep. Try to stick to a regular sleep schedule, and share night-time feedings with a partner if possible. |
| Safe sleeping | Avoid co-sleeping due to the risk of SIDS. Ensure any products used for sleep are approved by relevant safety organisations. |
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What You'll Learn
Sleep when your baby sleeps
The early months of a baby's life can be the hardest for parents, who often have to wake up multiple times a night to tend to their newborn. Each baby has a unique sleep pattern, and it's important to remember that newborns follow their own schedule. They wake up frequently to eat, regardless of the time of day, and their body is designed to sleep in short cycles.
While it may be challenging for parents to get adequate sleep, the advice "sleep when your baby sleeps" can be beneficial if your baby is getting some rest. However, this may not always be practical, especially if you have other responsibilities or children to care for. Here are some tips to help you optimize your sleep when your baby sleeps:
- Create a bedtime routine: Establish a consistent bedtime routine for your baby, such as a bath, reading books, and rocking them to sleep. Avoid letting your baby fall asleep in your arms, as they may come to expect this every time. Instead, let them fall asleep in their crib to associate it with sleep.
- Keep daytime active but calm: While it's good to engage in activities with your baby during the day, be mindful of their threshold for stimulation. A busy day full of noise and activity can make it challenging for your baby to wind down and may disrupt their sleep.
- Maintain a quiet and calm environment during night-time feedings and diaper changes: Keep the lights low and avoid playing or talking with your baby. This helps reinforce the difference between night and day, teaching them that night-time is for sleeping.
- Get help: Don't hesitate to ask for help from your partner, family, or friends. Having someone else care for the baby, even for a short period, can provide you with much-needed rest.
- Cultivate good sleep hygiene: Practice good sleep hygiene by limiting caffeine intake and turning off screens at least 30 minutes before your bedtime. This will help you prepare your mind and body for sleep when the opportunity arises.
- Sleep training: While it may not be feasible in the early weeks, consider sleep training once your baby is a little older. This will help them learn to fall asleep independently, improving their sleep patterns and allowing you to reclaim your sleep.
Remember, the first few months with a newborn can be challenging, and it's normal to feel exhausted. Prioritize your rest whenever possible, and don't be afraid to reach out for help.
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Keep things quiet and calm during night-time feeds and changes
It may take a few weeks for your baby's brain to start to differentiate between night and day. During this time, it's important to keep things quiet and calm during night-time feeds and changes.
Firstly, try to keep the lights low. Avoid playing with or talking to your baby during night-time feeds and changes, as this will help to reinforce the message that night-time is for sleeping. If your baby is struggling to settle, it's okay to rock, cuddle, and sing to them. Swaddling can also help to soothe a crying baby.
It's a good idea to try to let your baby fall asleep in their crib at night, so they learn that it's the place for sleep. If you're breastfeeding, your baby is likely to doze off during a feed, so try to take advantage of this by getting some rest yourself. If you're not sleeping at the same time as your baby, you don't need to keep the house silent. It's good to get your baby used to sleeping through a certain amount of noise.
To minimise nighttime disruptions, keep your baby in a safe sleeping place close to your bed, so you can roll over and feed them without fully waking up. If you're bottle-feeding, prepare what you need for night-time feeds before you go to bed. If you're formula feeding, encourage your partner to share the feeds. If you're breastfeeding, they can take over the early morning changing and dressing so you can get some more sleep.
If you're struggling with sleep deprivation, remember that it's normal and you're not alone. Try to nap when your baby naps and don't worry about the housework. Caffeine and electronics can interfere with your sleep, so try to avoid these if you can.
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Share night-time feedings with your partner
Sharing night-time feedings with your partner is a good way to ensure that you both get some rest. For the first few months, your baby will need to eat every two to four hours. If you're breastfeeding, this means you'll be up every two to four hours as well.
If you're formula feeding, encourage your partner to share the feeds. If you're breastfeeding, your partner can take over the early morning changing and dressing so you can go back to sleep. Once you're into a good breastfeeding routine, your partner could occasionally give a bottle of expressed breast milk.
To make this easier, you can pump your breast milk before going to bed. After a few weeks of breastfeeding, your baby won't need as long to nurse at each feeding. Your breast milk contains an amino acid (tryptophan) that helps your baby fall asleep quickly after they eat. Tryptophan helps your baby produce melatonin, a sleep hormone that regulates their circadian rhythm.
You can also take turns sleeping in a separate room with the baby. This will help you get a longer stretch of undisturbed sleep. If you're breastfeeding, your partner can bring the baby to you for a feeding and then get them back to sleep in the other room.
It's a good idea to try to sleep when your baby sleeps. If you're not sleeping at the same time, don't worry about keeping the house silent. It's good to get your baby used to sleeping through a certain amount of noise. It's also important to teach your baby that night-time is different from daytime. Keep things quiet and calm during middle-of-the-night feedings and diaper changes. Try to keep the lights low and don't play with or talk to your baby. This will send the message that night-time is for sleeping.
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Avoid caffeine and electronics before bed
Newborns need a lot of sleep, but they follow their own schedule. They don't yet have a sense of day and night, so they wake up often to eat and can be wide awake at night. This can be frustrating and exhausting for new parents, who may experience severe sleep deprivation.
To function on no sleep, it's important to avoid caffeine and electronics before bed. Caffeine is a stimulant that can interfere with your sleep cycle. The light from electronic devices can confuse your body clock, making it harder to fall and stay asleep.
- Avoid caffeine after lunch. Caffeine has a half-life of 5-7 hours, which means it takes that long for half of it to be eliminated from your body. By cutting off your caffeine intake in the afternoon, you give your body a better chance to metabolize it before bedtime.
- Choose decaffeinated or herbal teas in the evening. If you're a tea drinker, opt for herbal teas or decaf versions of your favorite teas. Chamomile, lavender, and lemon balm teas are known for their calming and sleep-promoting properties.
- Be mindful of hidden sources of caffeine. Caffeine can sneak into your diet in unexpected ways. Chocolate, for example, contains caffeine. Energy drinks and some pain relievers also often contain caffeine. Read labels carefully and be mindful of your consumption of these products, especially close to bedtime.
- Establish an electronic sundown. Set a specific time, preferably at least an hour before bedtime, after which you turn off all electronic devices. This includes your phone, tablet, computer, and TV. Use this time to wind down and prepare for sleep.
- Create a relaxing bedtime routine. Instead of scrolling through your phone or watching TV, engage in activities that promote relaxation and prepare your mind and body for sleep. This could include reading a book, journaling, meditating, or practicing deep breathing exercises.
- Keep your bedroom a tech-free zone. Make your bedroom a sanctuary for sleep by removing all electronic devices from the room. If you use your phone as an alarm, invest in a traditional alarm clock and charge your phone in another room. This will reduce the temptation to check your devices if you wake up in the middle of the night.
By avoiding caffeine and electronics before bed, you can improve your sleep quality and increase your chances of functioning well, even on limited sleep with a newborn. Remember, this phase of sleepless nights won't last forever, and it's important to prioritize your rest whenever possible.
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Stick to a regular sleep schedule
Newborns need a lot of sleep, but they don't know the difference between night and day. They follow their own schedule and will sleep for long periods or in short bursts, at night or during the day.
As a new parent, it's nearly impossible to get the recommended minimum of seven hours of sleep per night. However, you can try to stick to a regular sleep schedule. While this may be challenging, it will help you get more rest. Try to go to bed and wake up at the same time every day, bearing in mind that you need to be flexible and expect nighttime awakenings.
To help your baby develop healthy sleep habits, put them down for the night when they're drowsy but still awake. This helps them learn to settle themselves and prevents them from relying on external methods to fall asleep, such as being rocked in your arms. While it's a personal choice, you may want to avoid rocking your baby to sleep, as this can become a habit. Instead, give them the chance to self-soothe and fall back asleep on their own. This will establish good sleeping habits for them and help you get a good night's rest.
If you're breastfeeding, your body produces hormones that help you relax and fall back asleep after feeding. Take advantage of this by minimising disruptions: keep your baby in a safe sleeping place close to your bed, so you can quickly feed them and get back to sleep. If you're bottle-feeding, prepare what you need for nighttime feeds before going to bed.
Remember, the first few months with a newborn can be extremely challenging, but it will get better with time.
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Frequently asked questions
While it may be challenging, there are some strategies you can try to function on little sleep with a newborn. Firstly, try to sleep when your baby sleeps. This may mean napping during the day or going to bed earlier at night. You can also share night-time feedings with your partner, allowing both of you to get at least one stretch of solid sleep. Additionally, good sleep hygiene practices such as avoiding caffeine, minimising the use of electronics before bed, and sticking to a regular sleep schedule can help you maximise the quality of your sleep.
Newborns follow their own sleep schedule and may need to wake up frequently during the night to feed. However, there are some things you can do to help your baby develop healthy sleep habits. These include keeping things quiet and calm during middle-of-the-night feedings and diaper changes, and letting your baby fall asleep in their crib to associate it with sleep. You can also try to teach your baby the difference between night and day by keeping the lights low and minimising interaction during nighttime feedings. As your baby gets older, you can encourage them to self-soothe and settle themselves to sleep.
Sleep deprivation is a common issue for new parents, and it's important to prioritise getting enough sleep to function effectively. In addition to trying to sleep when your baby sleeps, you can ask your partner or loved ones for help with feedings and other tasks to allow you to rest. Practising good sleep hygiene, such as avoiding caffeine and electronics before bed, can also help improve the quality of your sleep. Additionally, remember that this phase is likely to be temporary, and older children tend to have fewer problems with nighttime awakenings and sleep for longer stretches.
