Miya Pearson
Newborns need a lot of sleep because their brains and bodies are growing rapidly. The National Sleep Foundation says newborns should get 14–17 hours of sleep over a 24-hour period, and some newborns may sleep up to 18–19 hours a day. However, this sleep is usually in fragments, and newborns don't yet have a sense of day and night. They wake often to eat – no matter the time. In addition, newborns follow their own schedule, and it may take a few weeks for them to learn the difference between night and day. While there is no rigid sleep schedule that will work for every newborn, there are several strategies that parents can use to help their newborns sleep and establish a routine.
| Characteristics | Values |
|---|---|
| Amount of sleep | Newborns should get 14-17 hours of sleep over a 24-hour period. Some newborns may sleep up to 18-19 hours a day. |
| Sleep patterns | Newborns don't have a sense of day and night and wake up repeatedly in the night to eat. |
| Safe sleep environment | The U.S. Consumer Product Safety Commission (CPSC) recommends using sleep surfaces and products that meet federal safety standards to reduce the risk of SIDS (Sudden Infant Death Syndrome). |
| Routine | Establishing a bedtime routine can help cue your baby's brain that sleep is coming and reduce overstimulation. |
| Sleep cues | Pay attention to your baby's individual sleepy cues, such as yawning or rubbing eyes, and offer feedings according to hunger cues. |
| Swaddling | Swaddling can help soothe a crying baby, but it's important to transition out of it when the baby shows signs of rolling over. |
| Light and noise | Keep the room dark and reduce distractions and noise to create a calm environment for sleep. |
| Daytime sleep | It's good to get your baby used to sleeping through a certain amount of noise during the day. Opening curtains and playing games can help teach the difference between day and night. |
| Sleep location | For the first 6 months, your baby should sleep in the same room as you, and it's recommended to let your baby fall asleep in their crib at night to establish a sleep association. |
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What You'll Learn
Create a bedtime routine
Creating a bedtime routine is a great way to cue your baby's brain that sleep is coming. Even before your baby recognises the routine, the calming effects can be helpful in keeping your baby from becoming overstimulated. Here are some tips to create a bedtime routine:
Establish a flexible routine
Understand that newborns follow their own schedule. Over the next few weeks to months, you and your baby will settle into a routine. It may take a few weeks for your newborn's brain to distinguish between night and day. During the day, open the curtains, play games and don't worry about everyday noises when they sleep. Your baby will gradually learn that night-time is for sleeping.
Create a safe sleep environment
Make sure that all sleep surfaces and products you use to help your baby sleep have been approved by the relevant safety authorities. A safe sleep environment lowers the risk of all sleep-related infant deaths, including sudden infant death syndrome (SIDS).
Reduce distractions
Keep the room dark for sleep. As newborns become more alert and aware, light can be distracting and stimulating. Do your best to get the room as dark as possible for both nights and naps. Consider adding a sound machine to help reduce any noise that might wake them up.
Feed during the day
Offer feedings according to hunger cues. Newborns wake every couple of hours to eat, no matter what time of day or night it is. Feed your baby during their awake time to ensure they get good, full feedings during the day.
Find their sweet spot for sleep
Be mindful of your baby's sleepy cues and ensure their daytime wake windows are age-appropriate. A baby who isn't quite ready for sleep or is overtired often struggles to fall asleep and stay asleep. Finding their sweet spot can help make sleeping in a bassinet or crib easier.
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Keep the room dark and quiet
Newborns do not have a sense of day and night and will sleep around the clock, waking every few hours to eat. They need 14-17 hours of sleep over a 24-hour period, and some may sleep up to 18-19 hours a day.
To help your newborn sleep, it is important to keep the room dark and quiet. Darkness triggers the production of melatonin, the sleep hormone, while light prompts the body to produce cortisol, the alert hormone.
To create a dark environment, identify potential light sources such as windows, lamps, and the main light. Use blackout curtains or blinds to block out external light sources like sunlight, moonlight, or street lamps. Heavily-lined curtains will also help retain warmth in the room. Avoid nightlights for younger babies, but if you need to use one, opt for red, orange, or yellow lights as these shades are less likely to affect melatonin production. A red or amber salt lamp is a good option for midnight feedings or diaper changes as they can be dimmed.
While a dark room is recommended, newborns should also be exposed to light during the day to help them distinguish between day and night. Keeping the days light and nights dark will help set their biological clock and prime their hormone production, improving overall sleep.
In addition to keeping the room dark, maintain a quiet environment. Keep things calm and quiet during nighttime feedings and diaper changes, and resist the urge to play with or talk to your baby. This will reinforce that nighttime is for sleeping.
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Swaddle the baby
Swaddling is a great way to help your newborn sleep. It involves wrapping your baby in a light blanket, which can soothe them and help them settle down. It is important to remember that not all babies like to be swaddled, so if your baby resists, it is best to try another method.
If you choose to swaddle your baby, it is important to follow some key steps to ensure their safety and comfort. Firstly, make sure you are using the correct type of blanket. It should be thin and lightweight, and large enough to wrap around your baby's body and wings. Muslin cotton blankets are a good option as they are soft, breathable, and not too warm for the baby.
To swaddle your baby, spread the blanket out in a diamond shape and fold down the top corner by a few inches. Place your baby on the blanket so that their neck is on the fold and their head is above the blanket. Gently pull the left corner across your baby's body and tuck it under their back. Bring the bottom corner up and over their feet, and then pull the right corner across and tuck it in as well. The swaddle should be snug but not too tight, and your baby's hips and legs should be able to move freely.
It is important to remember that swaddling is not suitable for all babies, and there are some signs that indicate it is time to stop. If your baby starts trying to roll over while swaddled, it is important to transition to a different sleeping option. Additionally, if your baby shows signs of overheating, such as sweating, damp hair, or rapid breathing, it is best to stop swaddling and consult your paediatrician.
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Establish day/night differentiation
Newborns don't have a sense of day and night and tend to sleep around the clock. They wake up frequently to eat and can sleep for short periods of 30 minutes to 2 hours during the day.
- Light exposure: Natural light during the day aids in normalizing the circadian rhythm and signals that it's time to be awake. Keep the curtains and blinds open, and if possible, take your newborn outside for a walk. On the other hand, keep the lights low during nighttime feedings and diaper changes to indicate that it's time for sleep.
- Noise levels: During the day, don't worry about limiting normal household noises. Keep the TV, phone calls, and siblings' play at a normal volume. At night, maintain a calm and quiet environment to reinforce that nighttime is for sleeping.
- Routine: Develop a simple bedtime routine, such as a bath, nighttime feeding, or a lullaby. Newborns can thrive on routine, and soon they will associate these repetitive actions with sleep time.
- Full feedings: Instead of allowing your newborn to snack and eat small amounts throughout the day and night, encourage full feedings to ensure they are getting the nutrition they need. This can help reduce overnight wake-ups due to hunger.
- Safe sleep environment: Ensure that all sleep surfaces and products you use for your newborn have been approved by the relevant safety organizations and meet federal safety standards.
- Swaddling: Swaddling, or wrapping your baby in a light blanket, can help soothe them and promote better sleep. However, if your baby starts trying to roll over while swaddled, it's a sign to stop swaddling.
- White noise: Using sleep aids like white noise at night can help your newborn establish more desirable sleep patterns.
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Room-sharing without bed-sharing
- Ensure that the baby's sleeping space meets federal safety standards and is approved by the U.S. Consumer Product Safety Commission (CPSC).
- Maintain a dark and cool environment in the room.
- Use a sound machine to create a consistent and soothing noise level.
- Establish a bedtime routine and stick to it. This can include activities such as reading a book, singing a lullaby, or giving a gentle massage.
- Keep the lights low during middle-of-the-night feedings and diaper changes. Avoid playing or talking with the baby to send the message that nighttime is for sleeping.
- If possible, let the baby fall asleep in their crib or bassinet to help them associate it with sleep.
- Avoid co-sleeping or bed-sharing, as it can increase the risk of SIDS and accidental suffocation or strangulation.
Remember, the decision to transition your baby to their own room should be based on what works best for your baby and family. Some babies may be ready to move to their own room earlier than six months, while others may prefer to room-share for a more extended period.
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Frequently asked questions
Newborns don't have a sense of day and night and will sleep around the clock, waking up every few hours to eat. To help them sleep through the night, you can create a dark environment to signal that it's bedtime and keep the lights on during the day. You can also try swaddling your baby to keep their arms and legs still so they don't wake themselves up.
It's important to incorporate awake periods during the day, particularly before bedtime, to increase their need for sleep later. You can also try playing with your baby for a few minutes after a feeding instead of letting them fall asleep.
You can try to find their sweet spot for sleep by being mindful of sleepy cues and establishing a bedtime routine. It's also important to practice putting your baby down in the crib, even if it's just for a few minutes each day.
Yes, keeping your baby safe is the top priority. The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing to reduce the risk of sudden infant death syndrome (SIDS).
