Daytime Sleep Strategies For Your Newborn

Newborns sleep a lot, and it's important to make sure they're doing so safely. They don't yet know the difference between day and night, so they sleep around the clock, waking every few hours to feed. Newborns should get 14–19 hours of sleep over a 24-hour period, and they'll wake every couple of hours to eat.

To help your newborn sleep during the day, you can try to establish a bedtime routine that will be familiar and relaxing for them. Bathing, reading, and singing can soothe babies and signal the end of the day. You could also try swaddling (wrapping your baby in a light blanket) – this is usually safe until they start to roll over, which is typically when they're 3 to 4 months old.

Swaddling and creating a calm environment

Swaddling is a traditional practice of wrapping a newborn baby up gently in a light, breathable blanket to help them feel calm and sleepy. The idea is that being swaddled will help your baby feel snug and secure, just like in the womb.

Swaddling can be an effective way to help your baby settle and sleep on their back during the early months. It is thought to help recreate the restricted space of the uterus, helping a baby to settle into sleep. Research has shown swaddling, used alongside sound and movement, to be effective at soothing crying babies. It can also encourage babies to sleep deeper and for longer.

To swaddle your baby, use a lightweight cotton or muslin wrap. Rugs and blankets are not safe for swaddling since they may cause overheating. Prevent overheating by making sure your baby is not overdressed under the wrap. If the weather is warm, your baby may only need a singlet and nappy. In cooler weather, your baby may need a lightweight jumpsuit.

Newborn babies are usually swaddled with their arms folded across their chest. Once their startle reflex is gone (usually around 3 months), leave your baby’s arms free so they can self-soothe. Ensure that your baby is on their back with their feet at the bottom of the cot. Do not cover your baby’s head or face. This is to stop the wrap from blocking their breathing and overheating them.

For effective swaddling, the wrap must be firm but not too tight. It should allow your baby’s chest to rise normally during breathing. The wrap should not be too tight around your baby’s hips and legs. Tight wrapping with the legs held straight can lead to hip problems such as hip dysplasia or dislocation. If swaddled correctly, your baby’s legs should be able to bend at the hips with the knees apart.

Stop swaddling your baby as soon as they show signs of attempting to roll onto their tummy.

To create a calm environment for your baby to sleep in, keep the room quiet and dimly lit. A bedtime routine is also a good idea, as it is predictable and calming for your baby and can prevent sleep problems. The routine could include changing into night clothes and a fresh nappy, reading a bedtime story, dimming the lights in the room, giving a goodnight kiss and cuddle, and singing a lullaby.

Recognising sleep cues and signs of tiredness

Newborns can get tired very quickly, sometimes as soon as 1-1½ hours after waking. They may be tired if they are:

• Fluttering their eyelids, having difficulty focusing, crossing their eyes, or staring into space
• Making jerky arm and leg movements, or arching backwards
• Frowning or looking worried
• Sucking on their fingers
• Being irritable, overactive, or demanding

Babies from 3 to 6 months might be tired after 1.5 to 3 hours of being awake. Signs of tiredness in this age group can include:

• Fluttering eyelids
• Back arching, grizzling, and crying (these are late signs)
• Yawning
• Rubbing their eyes
• Staring into space
• Sucking their fingers

If your baby has been awake for longer than 30 minutes (newborn) or 90 minutes (3 to 6 months), they are likely to be tired.

It's important to look out for your baby's tired signs so that you know when to start settling them for sleep. If they get overtired, it can be hard for them to settle.

You can help your baby settle by reducing stimulation and creating a calm environment:

• Take your baby to the place where they usually sleep
• Talk quietly and soothingly
• Close the curtains and blinds
• Turn off overhead lights and use lamps if needed
• Play music quietly to help cut down on background noise

You can also try some quiet activities with your baby, such as:

• A gentle cuddle
• Reading a story
• Singing a quiet song

Your baby might only need a few minutes of quiet time before they're relaxed and ready to be put to bed.

Developing a bedtime routine

Keep the routine consistent and calming:

Consistency is key when it comes to bedtime routines. Try to follow the same sequence of activities before bed each night to help your baby recognize the cues for sleep. Keep the activities relaxing and calm, such as a warm bath, a gentle massage, reading stories, singing lullabies, or playing soft music.

Keep the routine short:

A bedtime routine for a newborn should not be too long. Aim for no more than 15 to 30 minutes. This will help your baby wind down and prepare for sleep without becoming overstimulated.

Dim the lights:

Creating a calm and soothing atmosphere is important. Dim the lights in the room to signal that it's time for sleep. A dark room is also a cue for your baby that it's time to sleep.

Use relaxing activities:

Choose activities that will help your baby relax and unwind. Reading a bedtime story, singing lullabies, or having a wind-up musical mobile are all great options. You can also try giving your baby a warm bath or a gentle massage to promote relaxation.

Be consistent with bedtimes, nap times, and wake times:

Regular bedtimes, nap times, and wake times will help your baby develop a healthy sleep-wake rhythm. This will also help them understand the difference between day and night.

Avoid overstimulation:

Too much excitement or stimulation before bedtime can make it difficult for your baby to fall asleep. Keep the environment calm and quiet, without any television or loud noises.

Put your baby down when they're drowsy but still awake:

Allow your baby to become sleepy in your arms, but place them in their cot while they're still awake. This will help them learn to associate their bed with sleeping and encourage self-soothing.

Avoid negative sleep associations:

While it's tempting to cuddle or hold your baby until they fall asleep, this can create a negative sleep association. They may then rely on being held or cuddled to fall asleep. Instead, place them in their cot when they're tired but still awake.

Be prepared to adjust the routine as your baby grows:

Remember that your baby's sleep needs will change as they grow. Be prepared to adjust your bedtime routine accordingly. For example, you may need to change the timing of naps or introduce new calming activities.

Remember that every baby is unique, and it may take some time to find a bedtime routine that works best for your newborn. Be patient, consistent, and responsive to your baby's needs.

Safe sleep positions and environments

Sleep Position

The recommended sleep position for newborns is on their back, day and night. Sleeping on the back, also known as the supine position, significantly reduces the risk of Sudden Infant Death Syndrome (SIDS). It is advised to place newborns on their back to sleep unless a doctor has provided a specific medical reason not to. Sleeping babies on their front or side increases the risk of SIDS. Once a baby can move independently from their back to their front and vice versa, they will be able to find their own sleeping position.

Sleep Environment

• Firm and Flat Surface: The sleep surface should be firm and flat, similar to a table, rather than a hammock or inclined surface. A firm mattress that quickly returns to its original shape if pressed on is ideal.
• Level Surface: The sleep surface should be level, neither angled nor inclined. Avoid elevating the baby's head or feet, as it can lead to positional asphyxia, which obstructs the baby's breathing.
• Fitted Sheet: Use a fitted sheet to cover the sleep surface. Avoid using quilts, blankets, comforters, pillows, stuffed toys, or crib bumpers, as these can pose a risk of suffocation and strangulation.
• Separate Sleep Space: It is recommended that newborns sleep in the same room as their caregivers for the first six months, as it reduces the risk of SIDS and makes feeding, comforting, and monitoring easier. However, they should have their own sleep space, such as a crib, bassinet, or portable play yard, placed close to the caregiver's bed.
• Room Temperature: Dress your baby appropriately for the room temperature and avoid overbundling. Keep their head uncovered during sleep, and watch for signs of overheating, such as sweating.
• Smoke-Free Environment: Keep the baby away from secondhand smoke, as it increases the risk of SIDS.
• Pacifier: Offering a pacifier at sleep time is recommended, as it can help reduce the risk of SIDS. However, don't force it, and there is no need to replace it if it falls out during sleep.
• Avoid Hazards: Remove any hazards from the baby's sleep area, such as items with cords, ties, or ribbons that could wrap around their neck and objects with sharp edges or corners. Ensure that hanging items, such as mobiles or window blind cords, are out of the baby's reach.
• Approved Sleep Products: Only use sleep products and surfaces approved by the Consumer Product Safety Commission (CPSC) and ensure they meet federal safety standards. Avoid products that claim to prevent SIDS, such as sleep positioners or monitors, as they are ineffective and may provide a false sense of security.
• Avoid Sitting Devices: Do not let your baby sleep in sitting or carrying devices like car seats or strollers for extended periods. Move them to their regular sleep space as soon as possible.
• Room Lighting and Noise: During the day, keep the room well-lit and don't worry too much about everyday noises. At night, keep the lights low, minimize talking, and maintain a quiet environment.

By following these guidelines, you can create a safe and comfortable sleep environment for your newborn during the day, reducing the risk of SIDS and other sleep-related hazards.

Daytime routines to encourage night sleep

Newborns don't have a sense of day and night and will sleep around the clock. They wake up every few hours to feed and will need your help to settle and go back to sleep. They also need a cue to tell them it is time to go to sleep.

Keep Things Calm During Night-Time Feedings

Keep the lights low and avoid playing with or talking to your baby during night-time feedings and diaper changes. This will signal to your baby that night-time is for sleeping.

Let Your Baby Fall Asleep in the Crib

Try to let your baby fall asleep in their crib at night so they learn that it's the place for sleep.

Don't Keep Your Baby Awake During the Day

Don't try to keep your baby awake during the day in the hopes that they will sleep better at night. Overly tired infants often have more trouble sleeping at night.

Establish a Bedtime Routine

A bedtime routine is predictable and calming for your baby and can prevent sleep problems. It could include activities such as changing into night clothes and a fresh nappy, reading a bedtime story, dimming the lights, giving a goodnight kiss and cuddle, singing a lullaby, or playing a wind-up musical mobile.

Keep the Same Sleep Routine as Your Baby Grows

Continue using the same sleep routine as your baby grows and develops. This will help them develop positive sleep patterns and behaviour.

Feed, Play, Sleep Routine

The Feed, Play, Sleep routine can be used throughout the day to encourage positive sleep patterns. Feed your baby as appropriate for their age, encourage playtime during the day, and then put your baby to bed when you notice the first tired signs.

Reduce Play at Night

Provide a quiet and dim environment at night so that your baby understands the difference between day and night.

Create a Good Sleep Environment

Some things you can do to create a good sleep environment for your baby include reducing stimulation, swaddling or wrapping your baby (if they cannot yet roll over), giving your baby a bath at night, giving your baby a gentle massage, and creating a pre-sleep routine, like singing lullabies.

Remember, it may take a few weeks for your baby's brain to learn the difference between night and day, and there are no tricks to speed this up. Be consistent with your chosen routines, and your baby will soon associate these steps with sleeping.

Frequently asked questions