Herbie Murray
Sleep is a precious commodity for new parents, and it can be challenging to get enough shut-eye when you have a newborn. Newborns sleep around the clock, waking every few hours to feed. They need between 14 and 19 hours of sleep a day, and it's important to prioritise your own sleep when they do. While it can be tempting to co-sleep, this is not recommended due to the risk of suffocation and SIDS. So, how can you promote sleep in newborns and get some rest yourself?
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What You'll Learn
Newborn sleep patterns and duration
Newborns sleep around the clock, waking every few hours to feed. They get a total of 14 to 17 hours of sleep over a 24-hour period, with some newborns sleeping up to 18 or even 19 hours a day. Breastfed babies tend to feed more frequently, about every 2 to 3 hours, while bottle-fed babies may go a little longer, about 3 to 4 hours. Newborns who sleep for longer stretches should be awakened to feed every 3 to 4 hours until they show good weight gain, which is usually within the first couple of weeks. After that, it's okay to let them sleep for longer periods at night.
Each newborn has a unique sleep pattern. Some may start sleeping through the night (for 5 to 6 hours at a stretch) by 2 to 3 months of age, while others may take longer to reach this milestone. It's important to remember that newborns don't initially have a sense of day and night, and it may take a few weeks for them to learn the difference. During this time, it's helpful to keep things calm and quiet during middle-of-the-night feedings and diaper changes.
In the early weeks, newborns often doze off during feeds, especially if they are breastfed. It's a good idea for parents to take advantage of these opportunities to rest as well. However, it's not necessary to maintain a completely silent house while the baby sleeps. Getting your newborn accustomed to sleeping with some background noise can be beneficial.
As your baby grows, they will need fewer night feeds and may sleep for longer stretches. Some babies may sleep for 5 to 8 hours or more at night, but this varies. By 6 months to a year, night feeds may no longer be necessary, and some babies will sleep for around 15 hours, mostly at night. Teething discomfort or hunger may still cause some babies to wake during the night.
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Safe sleep practices to prevent SIDS
Safe sleep practices are important to prevent Sudden Infant Death Syndrome (SIDS) and accidental suffocation. Here are some practices to follow:
Room and Sleep Surface
It is recommended to keep the baby in the same room as the parents, ideally until the baby is at least 6 months old. The baby should sleep on a separate sleep surface, such as a crib, bassinet, or portable play yard, placed close to the parents' bed. This separate sleep surface should have a firm, flat mattress with a fitted sheet. It is important to avoid soft surfaces and loose items in the baby's sleep area, such as pillows, blankets, quilts, stuffed toys, and bumpers. These items can pose a risk of suffocation and increase the chances of SIDS.
Sleep Position
Placing the baby on their back for all sleep times, including naps, is recommended. This position has been shown to reduce the risk of SIDS significantly. Once the baby can roll over onto their front and then back again by themselves, it is safe to let them sleep in the position they choose.
Temperature and Clothing
Overheating can increase the risk of SIDS. It is important to maintain a comfortable temperature in the baby's room, usually around 16 to 20°C. Dress the baby appropriately and avoid overbundling. If the baby is sweating or their tummy feels hot, remove some layers. Use lightweight, well-fitting baby sleeping bags or layers of lightweight blankets to adjust for temperature.
Feeding and Substance Exposure
Breastfeeding is recommended, as it has been linked to a reduced risk of SIDS. It is important to avoid smoking, alcohol, and illegal drug use during pregnancy and after the baby is born. Exposure to second-hand smoke from tobacco also increases the risk of SIDS.
Pacifiers and Vaccinations
Using a pacifier at nap time and bedtime may help reduce the risk of SIDS. However, if you are breastfeeding, it is recommended to wait until breastfeeding is well established before introducing a pacifier. Regular health checkups and vaccinations are also important, as they help protect babies from serious diseases and lower their risk of SIDS.
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Daytime habits to promote night sleep
Newborns sleep around the clock, waking every few hours to feed. They get between 14 and 19 hours of sleep a day, in frequent naps lasting anywhere from 2 to 4 hours.
- Understand your baby's sleep needs: Each baby has a unique sleep pattern. Some sleep for long periods, while others nap in short bursts. Some settle into a routine of 2-3 naps during the day, followed by a longer stretch of sleep at night. Understanding your baby's sleep pattern will help you establish a daytime routine that promotes better night sleep.
- Create a calm environment for middle-of-the-night feedings and diaper changes: Keep things quiet and calm during the night when your baby wakes up for feeding or diaper changes. This will help your baby differentiate between day and night and gradually settle into a routine.
- Avoid keeping your baby awake during the day: Contrary to popular belief, letting your baby sleep during the day is beneficial. Overly tired infants tend to have more trouble sleeping at night. It is okay to rock, cuddle, and sing to your baby during the day to help them settle.
- Swaddle your baby: Wrapping your baby in a light blanket can be soothing and help them fall asleep. However, once your baby starts trying to roll over, it's a sign to stop swaddling for safety reasons.
- Encourage self-soothing: Babies need to learn how to fall asleep on their own. Give them some time to comfort themselves so they can fall back asleep independently. This will not only establish good sleeping habits but also help you get a good night's rest.
- Room-sharing without bed-sharing: The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing for at least the first 6 months, or ideally until the baby's first birthday, due to the risk of SIDS. Keeping your baby's crib or bassinet in your bedroom makes feeding, comforting, and monitoring them at night easier.
Remember, the first few months can be challenging for new parents, and it's normal to feel sleep-deprived. Prioritize your sleep by sharing feedings, diaper changes, and other nighttime duties with your partner or support network.
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Parent sleep strategies
Sleep is a precious commodity when you have a newborn baby, and it can be challenging for new parents to get enough rest. Here are some strategies for parents to maximise their sleep when they have a newborn:
Accept help from others
Don't be afraid to ask friends, family, or other support people for help. They can assist with tasks such as grocery shopping, cleaning, or holding the baby while you nap. If you have a partner, share the load by taking shifts or dividing tasks such as feeding and diaper changes. This will ensure that both parents get some uninterrupted sleep.
Prioritise sleep
When your baby sleeps during the day, try to sleep at the same time. If you're breastfeeding, your baby may doze off during a feed, so continue feeding until they're finished or fully asleep, then take the opportunity to rest yourself. Don't worry about keeping the house silent while your baby sleeps—it's good for them to get used to sleeping with some background noise.
Establish a bedtime routine
Create a soothing bedtime routine for yourself to help you unwind and relax. Turn off screens and avoid devices for 30-60 minutes before bedtime to prevent the blue and green light from interfering with your sleep. Taking a warm bath before bed can help lower your body temperature, which is essential for falling asleep.
Create a safe sleep environment
The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing, especially for the first six months, as it reduces the risk of SIDS. Ensure your baby sleeps on their back on a firm, flat surface, and keep the room temperature comfortable to avoid overheating.
Encourage healthy sleep habits
Around the 3-month mark, babies start sleeping for longer stretches at night, and you can help them develop good sleep habits. Put your baby down when they're drowsy but still awake, so they learn to fall asleep independently. Encourage self-soothing by giving them some time to comfort themselves and fall back asleep without picking them up at every fuss.
Remember, the first few months with a newborn can be challenging, but it will get easier as your baby's sleep patterns start to regulate and you find a routine that works for your family.
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Sleep environment
Room-sharing and Safe Sleep Spaces: The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing for the first six months, or ideally, until your baby's first birthday. This means placing your baby's crib, portable crib, play yard, or bassinet in your bedroom, ensuring they sleep in the same room as you but on a separate sleep surface. This arrangement facilitates feeding, comforting, and monitoring your baby during the night while reducing the risk of Sudden Infant Death Syndrome (SIDS) and other sleep-related dangers associated with bed-sharing.
Always place your baby on their back to sleep, using a firm, flat sleep surface covered with a snug-fitting sheet. Keep the sleep area free from any potential hazards, including plush toys, pillows, blankets, unfitted sheets, quilts, comforters, sheepskins, and bumper pads. Ensure that all sleep products meet federal safety standards and are approved by the U.S. Consumer Product Safety Commission (CPSC).
Temperature and Dress: Maintain a comfortable temperature in the baby's room, and dress your baby appropriately for the room temperature to avoid overheating. 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.
Noise and Light: While it's good to get your baby used to sleeping through a certain amount of noise, keep things calm and quiet during middle-of-the-night feedings and diaper changes. Additionally, limit screen time for yourself before bedtime, as the blue and green light emitted by devices can interfere with your sleep.
Soothing Techniques: Swaddling, or wrapping your baby in a light blanket, can help soothe and comfort them. However, if your baby starts trying to roll over, it's a sign to stop swaddling. You can also offer a pacifier to your baby at sleep time, but don't force it, and there's no need to replace it if it falls out during sleep.
Routine and Consistency: Newborns follow their own schedule, and it may take a few weeks for them to start distinguishing between night and day. Over time, you'll settle into a routine, and consistency will help promote better sleep.
Remember, every baby is unique, and their sleep patterns and preferences will vary. Adapt these guidelines to suit your baby's needs and always prioritize their safety and comfort.
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Frequently asked questions
Newborns sleep around the clock, waking up every couple of hours to eat. They need 14-17 hours of sleep over a 24-hour period, with some sleeping up to 18-19 hours a day.
Newborns will invariably wake up repeatedly in the night for the first few months. You can help them develop healthy sleep habits by putting them down for the night when they're drowsy. It's also a good idea to teach your baby that night-time is different from daytime.
If you have a partner, ask them to help with feedings and diaper changes. Friends and family members may also be willing to help, so don't be afraid to ask for assistance. Try to sleep when your baby sleeps, and don't worry about keeping the house silent while they sleep—it's good to get your baby used to sleeping through noise.
A bedtime routine can include a bath, which helps to soothe your baby's muscles and lower their body temperature, facilitating sleep. You can also add a few minutes of journaling to help process emotions and worries, and turn off screens and avoid devices for at least 30-60 minutes before bedtime.
Always place your baby on their back to sleep, and use a firm, flat sleep surface. Keep the room temperature comfortable and avoid overdressing or covering your baby's head while they sleep. Do not use products that claim to lower the risk of SIDS, such as sleep positioners or monitors.
