Ashwin Lewis
Sleep is a challenge for new parents, with feeding, diaper changes, and a baby that won't stop crying making a full night's rest seem like a distant dream. However, getting enough sleep is crucial for new parents to be able to take care of their newborn. To help parents and newborns get some much-needed rest, there are several strategies to promote healthy sleep habits for both. These include creating a soothing bedtime routine, placing the baby's crib next to the bed, learning to self-soothe, and maintaining good sleep hygiene by avoiding caffeine and electronics before bed.
| Characteristics | Values |
|---|---|
| Sleep duration for newborns | 16 to 18 hours of sleep each day |
| Sleep duration for infants up to 3 months old | 14 to 17 hours of sleep over a 24-hour period |
| Sleep environment | Firm, flat surface with a fitted sheet |
| Sleep position | On their back, not on their stomach or side |
| Crib placement | In the same room as the parents, not in the same bed |
| Crib contents | Only a pacifier, no toys, pillows, blankets, or other items |
| Parent behavior | Avoid caffeine and electronics before bed, maintain a sleep schedule |
| Baby sleep training | Establish a bedtime routine, swaddle, walk and sit technique |
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What You'll Learn
Establish a bedtime routine
Establishing a bedtime routine is crucial to helping your newborn develop healthy sleep habits. Here are some tips to create a soothing bedtime routine:
Firstly, start with a warm bath for your baby. This can be calming and help signal the beginning of the bedtime routine. Next, you can give your baby a light massage, which can further enhance relaxation. Ensure you use a firm, flat sleep surface and cover the mattress with a well-fitted sheet. Avoid using blankets for very young babies to prevent overheating and the risk of SIDS (Sudden Infant Death Syndrome). Instead, consider swaddling your newborn, which involves wrapping them snugly in a light blanket up to their shoulders. This recreates the snugness of the womb and can be very soothing.
After the massage, move on to quiet bonding activities in a dimly lit room. Singing lullabies or reading bedtime stories in soft, gentle tones can be very calming for newborns and help signal that it is time for sleep. You can also try Dr. Harvey Karp's 5 S's routine, which mimics the soothing sensations of the womb and includes swaddling, side or stomach positioning, shushing, swinging, and sucking.
Consistency is key. By repeating this routine every night, your baby will soon learn to associate these activities with bedtime, making it easier for them to wind down and eventually fall asleep independently. Remember, the goal is to eventually encourage your baby to fall asleep on their own, both at the beginning of bedtime and when they wake up during the night.
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Safe sleep practices
Sleep Environment and Surface:
- Always place your baby on their back on a firm, flat, and level sleep surface, such as a crib, bassinet, or play yard. The surface should quickly return to its original shape if pressed on.
- Ensure the crib meets current safety standards and regulations, such as those approved by the Juvenile Products Manufacturers Association (JPMA). Look for sturdy slats spaced appropriately to prevent the baby from getting trapped.
- Keep the crib in your room, close to your bed, for the first six months, if possible. Room-sharing can help prevent SUID.
- Avoid soft sleep surfaces, such as adult beds, couches, armchairs, waterbeds, memory foam, air mattresses, quilts, pillows, blankets, and sheepskins. These can increase the risk of SIDS and accidental suffocation.
- Do not place any soft objects, loose bedding, or toys in the crib, as they pose a suffocation hazard. This includes loose sheets, quilts, comforters, blankets, pillows, plush toys, and ribbons.
- Keep the sleep area empty, with only a tight-fitting sheet on the mattress.
- The ideal temperature for an infant's safe sleep is between 68 to 72 degrees Fahrenheit (20 to 22 degrees Celsius). Avoid overheating, as it increases the risk of SIDS.
Bed-Sharing and Breastfeeding:
- Avoid bed-sharing, as it increases the risk of SUID and accidental suffocation. If you fall asleep while breastfeeding or comforting your baby in your bed, move them to their separate sleep area as soon as you wake up.
- If you plan to breastfeed in bed, remove all pillows, blankets, and loose bedding from your bed before bringing the baby into your bed.
- Consider room-sharing and placing your baby in a separate, safe sleep area, such as a bassinet or crib, next to your bed.
Routines and Soothing Techniques:
- Establish a consistent bedtime routine to help your baby wind down and prepare for sleep. This can include relaxing activities such as a warm bath, low light, gentle massage, quiet reading, or lullabies.
- Experiment with techniques like gentle rocking, swaddling, white noise machines, or soft music to create a tranquil environment and encourage healthy sleep associations.
- Remember, every baby is unique, so observe and adjust the methods to suit your baby's needs.
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Sleep while the baby sleeps
Sleep is the number one issue for newborns and their parents. It is important to make sure you get enough sleep so that you can better fulfil your new responsibilities of taking care of the baby.
Newborns take frequent naps lasting anywhere from 2 to 4 hours, for a total of 16 to 18 hours of sleep each day. New parents are often severely sleep-deprived if they are only sleeping at night. Johns Hopkins sleep specialist Grace W. Pien, M.D., M.S.C.E. suggests "sleeping while the baby sleeps". However, this can be challenging because of other children in the house or our internal body clocks.
- Stick to a regular sleep schedule. Try to turn in and wake up at the same time every day. Be flexible and expect nighttime awakenings.
- Avoid caffeine. Caffeine is a stimulant that can interfere with your sleep cycle.
- Do not use electronics before bed. The light from electronic devices can confuse your body clock.
- Ask for help from friends or relatives. They may be willing to help with diaper changes and feedings or hold the baby while you nap.
- Place the baby's crib or bassinet next to your bed. This makes it easier to tend to the baby and then go back to sleep, making for a more restful night.
- Help your baby develop healthy sleep habits. Put your baby down for the night when they are drowsy but still awake. This will help them learn to fall asleep on their own.
- Establish a bedtime routine. Start with a warm bath, give your baby a light massage, and move on to quiet bonding time in a dimly lit room. Singing to your baby and reading a book before bed are great bonding activities.
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Ask for help
As a new parent, you may be severely sleep-deprived, which can make it challenging to take care of yourself and your newborn. Asking for help is crucial during this time. Here are some ways to do so:
Ask for practical help
Don't hesitate to seek assistance from friends, family, or other support systems. They can help with tasks such as grocery shopping, household chores, or even just holding the baby while you nap. This can be especially helpful if both parents can take time off work to help each other and juggle baby care more easily.
Seek support with baby care
Friends and family members may be willing to assist with diaper changes, feedings, and burping the baby. This can provide you with some much-needed rest and allow you to catch up on your sleep.
Get help with sleep routines
Establishing a bedtime routine for your baby is essential, and caregivers can play a vital role in this process. Explain your baby's routine clearly to them, including any pre-bedtime activities such as bathing, reading, or singing, so they can consistently follow the routine when putting the baby to sleep.
Tap into expert advice
If you're unsure how to get your baby to sleep or are struggling with sleep training, consider seeking advice from experts, such as paediatricians or sleep consultants. They can provide guidance on safe sleep practices, reducing the risk of SIDS (Sudden Infant Death Syndrome), and establishing healthy sleep habits for your newborn.
Join support groups or communities
Seek out support groups, both online and in-person, specifically for new parents. These communities can be a great source of advice, encouragement, and shared experiences. Many parents are going through or have gone through similar challenges, and they can offer practical tips and emotional support.
Remember, it's okay to ask for and accept help. By doing so, you're not only taking care of your newborn but also prioritising your own well-being, which is crucial for effectively caring for your baby.
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Sleep hygiene
Avoid Caffeine
Caffeine is a stimulant that can interfere with your sleep cycle. It is best to avoid consuming caffeine, especially later in the day or close to bedtime.
Limit Electronics Use Before Bed
Using mobile phones, tablets, or computers at night can disrupt your sleep. The light from these devices can confuse your body clock, so it is recommended to avoid them before bed and opt for relaxing activities that promote sleepiness.
Maintain a Regular Sleep Schedule
Although challenging with a newborn, try to stick to a consistent sleep schedule. Go to bed and wake up at the same time each day, even on weekends. This helps regulate your body's internal clock and can improve the quality of your sleep.
Share Responsibilities with Your Partner
Parenting is a team effort. Share feedings, diaper changes, and other baby duties with your partner. This can help both of you get more rest and provide support to each other.
Create a Calm and Quiet Environment
Keep the environment calm and quiet during nighttime feedings and diaper changes. Use low lighting, and avoid playing or talking excessively with your baby. This helps reinforce the association between night and sleep.
Safe Sleep Practices for Your Baby
Always place your baby on their back to sleep, as recommended by the American Academy of Pediatrics (AAP). Room-sharing, where your baby's crib or bassinet is in your bedroom, is advised, but bed-sharing is not due to the risk of suffocation and SIDS (sudden infant death syndrome).
Encourage Self-Soothing
Help your baby develop self-soothing skills by putting them to bed when they are drowsy but still awake. This teaches them to fall asleep independently and better manage sleep interruptions during the night.
Remember, the first few months can be challenging as you adjust to your newborn's sleep patterns. Prioritize sleep, ask for help when needed, and know that it will get easier as your baby grows and develops more regulated sleep habits.
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Frequently asked questions
A bedtime routine that is familiar and relaxing for your baby is a great way to get them ready for sleep. Bathing, reading, and singing can soothe babies and signal that it's time for bed. Swaddling your baby in a light blanket can also help to recreate the snugness of the womb and calm them. You can also try walking your baby for a minimum of five minutes and then sitting with them for eight minutes before placing them in their crib.
It's important that your baby learns to fall asleep on their own. Try putting your baby in their crib while they're drowsy but still awake. They may squirm, whine, or cry a little, but they will eventually fall back to sleep on their own.
Good sleep hygiene can help you get more rest. This includes avoiding caffeine, not using electronics before bed, and sticking to a regular sleep schedule. It's also a good idea to place your baby's crib or bassinet next to your bed, so it's easier to tend to them and then go back to sleep.
Newborns typically sleep for a total of 16 to 18 hours each day, taking frequent naps lasting anywhere from 2 to 4 hours. By the time they're 3 months old, they should be getting 14 to 17 hours of sleep over a 24-hour period, with 2-3 naps during the day and a longer stretch of "sleeping through the night," which is usually considered to be 5 to 6 hours.
