Evie Summers
The early days of parenthood can be challenging, especially when it comes to getting enough sleep. Newborns sleep around the clock, waking up every few hours to feed, and it can take a few weeks for them to start to settle into a routine and learn the difference between night and day. While there's no magic trick to make newborns sleep longer, there are some things you can do to encourage longer stretches of sleep and help them (and you!) get a good night's rest.
| Characteristics | Values |
|---|---|
| Amount of sleep | Newborns should get 14–17 hours of sleep over a 24-hour period, according to the National Sleep Foundation. Some newborns may sleep up to 18–19 hours a day. |
| Sleep patterns | Newborns follow their own schedule and don't yet have a sense of day and night. It may take a few weeks for a baby's brain to know the difference between night and day. |
| Sleep environment | A safe sleep environment includes placing the baby on their back to sleep, using a firm, flat sleep surface covered with a fitted sheet, and keeping soft objects and loose bedding away from the baby's sleep area to prevent SIDS. |
| Room-sharing | The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing for at least the first 6 months to facilitate feeding, comforting, and monitoring the baby. |
| Feeding | Newborns wake up every couple of hours to eat. Breastfed babies feed more frequently (every 2–3 hours) compared to bottle-fed babies (every 3–4 hours). |
| Wake times | Newborns can stay comfortably awake for shorter periods (30–60 minutes), with awake time increasing to 90 minutes as they get older. |
| Sleep cues | Babies need external cues to know it's time to sleep, such as swaddling, dim lighting, or white noise. |
| Bedtime routine | Establishing a predictable and calming bedtime routine can help prevent sleep problems. |
| Self-settling | Newborns need help to settle and go back to sleep, but with time, they will learn to self-settle. |
| Temperature | Maintain a comfortable temperature for the baby, avoiding overheating or being too cold, as it can disturb their sleep. |
| Sleep surfaces | Ensure that all sleep surfaces and products meet federal safety standards and are approved by the U.S. Consumer Product Safety Commission (CPSC). |
| Parental involvement | Ask for help from your partner, family, or friends to share feeding, changing, and monitoring responsibilities so you can get adequate sleep. |
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What You'll Learn
- Create a bedtime routine with a dark room, swaddling, and white noise
- Keep things quiet and calm during night-time feeds and changes
- Place your baby on their back to sleep, not their stomach or side
- Ensure your baby's room is the right temperature
- Ask for help from your partner, family, or friends to share the load
Create a bedtime routine with a dark room, swaddling, and white noise
Creating a bedtime routine for your newborn is an important step in helping them sleep longer stretches at night. A consistent bedtime routine will signal to your baby that it's time to sleep. Here are some tips to create an effective bedtime routine using a dark room, swaddling, and white noise:
Dark Room
Creating a dark room environment is crucial for your newborn's sleep. Darkness triggers the production of melatonin, the sleep hormone, in the body. Even a small amount of daylight can increase the production of cortisol, the alert hormone, making it harder for your baby to fall asleep or stay asleep in the early morning hours. Aim for a pitch-black room by using blackout curtains or shades to block out any sources of light. If you need to check on your baby or feed them during the night, use a dim red or amber light, such as a salt lamp, which will cause less disruption to their sleep.
Swaddling
Swaddling is an effective technique to calm infants and promote sleep. It provides a cozy and secure feeling, mimicking the environment of the womb. When done correctly, swaddling can help your newborn feel comfortable and sleep better. Use a lightweight, breathable fabric, and make sure your baby's hips and legs can move freely to avoid hip problems. Always place your baby on their back when swaddled and never use swaddling as a substitute for safe sleep practices, such as a firm, flat sleep surface and room-sharing without bed-sharing.
White Noise
White noise can be a helpful addition to your newborn's bedtime routine, as it creates a consistent and soothing background sound that can block out unexpected noises that might disturb your baby's sleep. There are many white noise machines or apps available that provide a range of sounds, such as rain, waves, or lullabies. Keep the volume at a comfortable level, and make sure the noise is consistent and non-jarring to create a calming atmosphere for your baby to fall asleep.
Remember, consistency is key when establishing a bedtime routine. By combining a dark room, swaddling, and white noise, you can create a soothing and sleep-inducing environment for your newborn, helping them sleep longer and more peacefully.
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Keep things quiet and calm during night-time feeds and changes
Newborns follow their own schedule and it may take a few weeks for them to settle into a routine and for their brains to learn the difference between night and day. While there are no tricks to speed this process up, you can help your newborn sleep for longer by keeping things quiet and calm during night-time feeds and changes.
Firstly, try to keep the lights low and avoid playing with or talking to your baby. This will help them understand that night-time is for sleeping. If possible, let your baby fall asleep in their crib at night so they learn that it's the place for sleep. It's also important to note that you shouldn't try to keep your baby awake during the day in the hope that they will sleep better at night. Overly tired infants often have more trouble sleeping at night than those who have had enough sleep during the day.
If your newborn is fussy, it's okay to rock, cuddle, and sing to them as they settle down. Swaddling (wrapping the baby in a light blanket) can also help to soothe a crying baby. If you're breastfeeding, your baby is likely to doze off for short periods during a feed. Carry on feeding until they have finished or are fully asleep. This is a good opportunity for you to rest too.
In the early weeks, you may also want to try room-sharing. This involves placing your baby's crib, portable crib, play yard, or bassinet in your bedroom instead of in a separate nursery. This keeps your baby nearby and helps with feeding, comforting, and monitoring at night. While room-sharing is safe, putting your baby to sleep in the same bed as you is not recommended. Bed-sharing increases the risk of sudden infant death syndrome (SIDS) and other sleep-related deaths.
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Place your baby on their back to sleep, not their stomach or side
When putting your baby down for a nap or at bedtime, always place them on their back to sleep, not on their stomach or side. This is one of the recommendations from the American Academy of Pediatrics (AAP) for a safe sleep environment, and it has been linked to a decrease in the rate of Sudden Infant Death Syndrome (SIDS).
Placing your baby on their back to sleep is particularly important during the first few months, as newborns are still learning how to keep their bodies at the right temperature and how to breathe. Overheating is a risk factor for SIDS, so it is important to dress your baby appropriately for the room temperature and avoid covering their head while they sleep. It is also recommended to use a firm, flat sleep surface and to keep soft objects like plush toys, pillows, and blankets out of the crib or bassinet.
While it is important to prioritize your baby's safety, it is also normal for newborns to have varied sleep patterns and to wake up frequently during the night. Newborns are still developing their sleep-wake cycles and are often hungry every few hours. As your baby grows, they will need fewer night feeds and may be able to sleep for longer stretches.
In addition to placing your baby on their back to sleep, there are other measures you can take to create a safe sleep environment and promote longer stretches of sleep. This includes using a firm mattress with a fitted sheet, keeping the crib or bassinet free from soft objects, and ensuring that all sleep products meet safety standards. It is also beneficial to establish a bedtime routine that is predictable and calming for your baby, which can include activities such as swaddling, bathing, or dimming the lights.
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Ensure your baby's room is the right temperature
Ensuring your baby's room is the right temperature is crucial for their comfort and sleep quality. Here are some tips to help you maintain a suitable sleeping environment:
Maintain a Comfortable Temperature
Keep your baby's room at a comfortable temperature, typically between 68-72°F (20-22°C). Newborns are still learning to regulate their body temperature, so it's important to avoid overheating or over-bundling them. Dress your baby appropriately for the room temperature, using layers that can be easily adjusted as needed. Avoid covering their head while sleeping, and watch for signs of overheating, such as sweating or feeling hot to the touch.
Use Appropriate Bedding
Use lightweight and breathable bedding and sleepwear to help regulate your baby's temperature. Choose a firm, flat sleep surface, and cover the mattress with a well-fitted sheet. Avoid using pillows, quilts, comforters, or loose blankets in the crib or bassinet, as these can increase the risk of Sudden Infant Death Syndrome (SIDS).
Create a Calm and Quiet Environment
Maintain a calm and quiet environment in the baby's room. Keep the lights low or use dim lighting to signal that it's time for sleep. You can also use blackout curtains to make the room as dark as possible, which can help promote longer stretches of sleep.
Swaddle Your Baby
Swaddling, or wrapping your baby snugly in a light blanket, can provide a sense of comfort and security, mimicking the feeling of the womb. It can help soothe a crying baby and promote longer sleep stretches. However, once your baby starts trying to roll over, it's important to stop swaddling for safety reasons.
Avoid Overstimulation
While a quiet environment is ideal, some babies may benefit from the presence of white noise or gentle shushing noises. White noise can help block out sudden sounds that might disturb your baby's sleep. However, avoid creating a completely silent environment during the day, as you want your baby to get used to sleeping through a certain amount of everyday noise.
Remember, every baby is unique, and you will gradually learn to recognize the specific cues and preferences of your child. Don't be too hard on yourself or your baby; give yourselves time to adjust and settle into a sleep routine that works for both of you.
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Ask for help from your partner, family, or friends to share the load
Newborns aged 0 to 3 months have not yet learned to settle by themselves and will wake often overnight between sleep cycles and when they need to be fed or changed. They usually need your help to settle and go back to sleep. This is called responsive settling.
If you have a partner, ask them to help. If you're formula feeding, encourage your partner to share the feeds. If you're breastfeeding, ask your partner to 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 during the night.
If you're a single parent, you could ask a friend or relative to stay for a few days so you can get some sleep. Remember, growth spurts, teething and illnesses can all affect how your baby sleeps, so be prepared to change routines as your baby grows and enters different stages.
It's also important to remember that your baby's ability to settle comes down to their individual temperament. Some babies are very difficult to settle, which can be stressful and upsetting. If you need a break, place your baby in their cot and walk away for a few minutes.
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Frequently asked questions
The National Sleep Foundation says newborns should get 14 to 17 hours of sleep over a 24-hour period. Some newborns may sleep up to 18 to 19 hours a day.
Try to keep things quiet and calm during middle-of-the-night feeds and diaper changes. Keep the lights low and don't play with or talk to your baby. This will send the message that nighttime is for sleeping. You can also try to expose your baby to loud white noise and darkness during sleep.
Always place your baby on their back to sleep, not on their stomach or side. Use a firm, flat sleep surface and cover the mattress with a snug-fitting sheet. Keep soft toys, pillows, blankets, and other loose items out of the crib or bassinet. Dress your baby for the room temperature to avoid overheating and do not cover their head while they sleep.
Newborns aged 0 to 3 months have not yet learned to self-settle, so they will need your help. Look for signs that your baby is tired, such as fussiness or yawning. You can try rocking, cuddling, and singing to your baby as they settle down. Swaddling can also help to soothe a crying baby.
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