Colin Snow
Getting your newborn to sleep can be challenging, but there are several strategies you can try. Newborns need a lot of sleep, but they don't have a sense of day and night, so they sleep around the clock and wake up frequently to feed. Establishing a consistent bedtime routine that is familiar and relaxing can help your baby settle and distinguish between daytime and nighttime. This might include bathing, reading, or singing lullabies. It's also important to ensure your baby is comfortable and not too hot or cold, and to use sleep surfaces and products that meet safety standards. Additionally, consider swaddling your baby or using a white noise machine to create a soothing environment. Remember that every baby is different, and it may take a few weeks for your newborn to settle into a routine.
| Characteristics | Values |
|---|---|
| Amount of sleep | 14-17 hours over a 24-hour period; some newborns may sleep up to 18-19 hours a day |
| Sleep patterns | Newborns follow their own schedule and may prefer to sleep during the day and be wide awake at night |
| Sleep cycles | Newborns wake up every couple of hours to eat, regardless of the time |
| Sleep environment | Dark and quiet environment with minimal disruptions; room-sharing without bed-sharing is recommended by the American Academy of Pediatrics (AAP) for at least the first 6 months to reduce the risk of SIDS |
| Sleep position | Always place the baby on their back to sleep, on a firm, flat surface with a snug-fitting sheet and no plush toys, pillows, or blankets |
| Sleep routine | Establish a consistent and calming bedtime routine, such as bathing, reading, or singing, to signal the end of the day |
| Overstimulation | Avoid too much excitement or stimulation before bedtime, as newborns can only handle so much sensory input and may struggle to settle down if overstimulated |
| Discomfort | Address any discomfort, such as a wet diaper, diaper rash, or uncomfortable sleeping position (too hot, cold, tight, or loose) |
| Swaddling | Swaddling can help soothe the baby, but stop if they start trying to roll over |
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What You'll Learn
Establish a bedtime routine
Establishing a bedtime routine for your newborn is a great way to help them settle and create a sense of familiarity and relaxation. Here are some tips to create a soothing bedtime routine:
Keep daytime bright and active: Newborns don't initially have a sense of day and night, so it's important to teach them the difference. During the day, ensure your baby is exposed to bright natural light or regular indoor lighting. This helps signal that daytime is for being awake and active. You can also engage in activities that provide sensory input, such as trips to the park, visits with family, or playing with older siblings. Just remember to watch for signs of overstimulation and overtiredness, as this can make it harder for your baby to settle down later.
Create a calm and soothing bedtime environment: In the evening, start winding down with calmer activities. Keep the lights low, and if possible, avoid bright screens. Singing lullabies, reading bedtime stories, or playing soothing music can signal that the day is coming to an end. You can also try bathing your baby as part of the bedtime routine, as this can be relaxing for them.
Make the bedroom sleep-friendly: Ensure your baby's bedroom is dark for sleep. If you struggle to maintain a dark room, consider investing in blackout shades. A white noise machine can also be beneficial to block out any outside noises that might distract your baby. Keep the room safe and comfortable, with no toys, pillows, or loose items in the crib. Make sure your baby is dressed appropriately for the temperature of the room and isn't too hot or cold.
Be consistent: Consistency is key when establishing a bedtime routine. Try to follow the same sequence of activities each night, so your baby begins to associate these steps with sleeping. Soon, they will learn that bedtime is approaching and will be better prepared to settle down.
Remember, every baby is different, and it may take some time to find a routine that works best for your newborn. Be patient, flexible, and always prioritize your baby's comfort and safety.
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Create a safe sleep environment
Creating a safe sleep environment for your newborn is paramount. The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing for at least the first six months, or ideally, until your baby's first birthday. This is because the risk of SIDS (Sudden Infant Death Syndrome) is highest during this period.
To create a safe sleep environment, always place your baby on their back to sleep, not on their stomach or side. Use a firm, flat sleep surface, such as a crib or bassinet, and cover the mattress with a sheet that fits snugly. Do not put anything else in the crib or bassinet, including plush toys, pillows, blankets, quilts, comforters, sheepskins, and bumper pads. Keep these items away from your baby's sleep area to avoid potential hazards.
It is important to dress your baby appropriately for the room temperature and avoid overbundling. Do not cover your baby's head while they sleep, and watch for signs of overheating, such as sweating or feeling hot to the touch. Keep your baby away from smokers, as second-hand smoke increases the risk of SIDS.
Additionally, you can offer a pacifier to your baby at sleep time, but don't force it if they're not interested. Make sure to follow your baby's lead and only introduce items that they are comfortable with.
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Distinguish between day and night
Newborns do not have a developed biological clock or circadian rhythm, which is why they often have their days and nights mixed up. They have spent nine months in the darkness of the womb, rocked to sleep by their mother's movements during the day, and then more active at night when the mother is still and quiet.
During the day
- Allow natural light into your home and engage your baby in activities near windows. This will help regulate their circadian rhythm and reinforce the association between daytime and nighttime. Open the blinds, keep the lights on, and encourage napping in brightly lit rooms. This exposure to light will help your baby distinguish between daytime and nighttime.
- Make sure your baby is awake during the day to feed. Then, purposefully try to avoid fully feeding them to sleep. This will help to avoid creating a sleep prop, which may lead to your baby only being able to sleep in this manner in a few months.
- If your baby associates swaddling with sleep, take off the swaddle during the day so they can feed while more awake.
- Don't try to keep your baby up during the day in the hopes that they will sleep better at night.
During the night
- 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.
- When it is nighttime, minimize exposure to light. While you may need a dim night light for practical purposes, keep the lighting minimal. Avoid turning on bright lamps as this may confuse your baby's body and lead them to think that it is playtime.
- If possible, let your baby fall asleep in their crib at night so they learn that it is the place for sleep.
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Manage overstimulation
Overstimulation in newborns is common, and it happens when they are exposed to more experiences, sensations, noise, and activities than they can handle. This can lead to reduced sleep, interrupted feedings, and meltdowns. To manage overstimulation, you can take several steps:
Firstly, learn your baby's triggers and signs of overstimulation. This might include irritability, crying, clinginess, or wanting to be comforted more frequently. By paying attention to their environment and behaviour, you can identify what is overstimulating your baby and take steps to avoid or minimise those triggers.
Secondly, create a calm and familiar environment for your baby. Keep the room quiet, with soft lighting and a comfortable temperature between 68 and 72 degrees Fahrenheit. Stick to a consistent sleep schedule and routine, as newborns thrive with routines and find comfort in the familiar.
Thirdly, limit screen time and digital technology use. While it may be tempting to use screens to entertain your baby, they can be highly stimulating and disrupt your baby's sleep. The American Academy of Pediatrics recommends that children under 2 years old should not watch TV.
Additionally, provide your baby with downtime and quiet time between different activities or events. Avoid busy environments with loud noises and bright lights, and instead opt for short, predictable outings and activities. If your baby does become overstimulated, leave the stimulating environment if possible and move to a quiet, familiar place.
Lastly, remember to take care of yourself, too. Caring for a newborn can be overwhelming, and it's important to have support. Consider seeking help from professionals or other caregivers to give yourself a break and rebuild your emotional reserves.
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Soothe your newborn
Newborns need a lot of sleep, but they don't understand the difference between day and night, and they wake often to feed. They also have their own sleep patterns, so don't be surprised if your newborn sleeps during the day and is wide awake at night.
It's important to distinguish between daytime and nighttime for your baby. Keep the room bright during the day with natural light or by keeping the lights on, and create a dark environment at night to signal that it's time to sleep. You could invest in blackout shades to ensure the room stays dark when it's time for bedtime.
You can also try swaddling your baby at night. Wrapping them in a light blanket can help keep their arms and legs still so they don't wake themselves up with sudden movements. Just be sure to stop swaddling when they start trying to roll over.
If your baby is fussy, it's okay to rock, cuddle, and sing to them as they settle down. You can also try putting them down to sleep in a small crib, which may help them feel snug and secure.
Remember, every baby is different, and it may take a few weeks for your newborn to settle into a routine. Be patient, consistent, and focus on creating a calm and familiar environment to help your baby soothe and sleep.
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Frequently asked questions
Newborns need a lot of sleep, typically between 14 and 17 hours over a 24-hour period, according to the National Sleep Foundation. Some newborns may sleep up to 18-19 hours a day.
Newborns follow their own schedule and don't yet have a sense of day and night. They sleep when they're tired and wake often to eat. To help your newborn sleep, create a soothing bedtime routine with activities like bathing, reading, and singing. Keep the lights low and avoid too much excitement before bedtime. You can also try swaddling your baby, but stop once they start trying to roll over.
It can be helpful to distinguish between daytime and nighttime for your newborn. Keep daytime bright with natural light, and create a dark environment at night to signal that it's time for sleep. Avoid overstimulating your baby before bedtime, and make sure they're comfortable and dry.
