Daytime Sleep Strategies For Newborn Parents

Newborns have different sleep patterns, but they generally sleep about 8 to 9 hours in the daytime and 8 hours at night. They wake up to feed every few hours, and it's common for them to sleep in short bursts of 2-3 hours between feeds. Newborns don't have a sense of day and night yet, so they might be confused and think they're supposed to be awake at night and sleep during the day. It's important to teach your baby that night-time is different from daytime. You can do this by keeping the lights low, not talking much, and putting your baby down as soon as they've been fed and changed. It's also important to establish a bedtime routine and a safe sleep environment to help your baby sleep better during the day.

Keep the room quiet and calm during night-time feeds and changes

Keeping the room quiet and calm during night-time feeds and changes is important to help your newborn learn the difference between night and day. Here are some tips to achieve this:

Keep the Room Dark and Quiet

When your baby wakes up at night to feed, it is important to keep the room dark and quiet. Avoid turning on bright lights, and use night lights if needed. Keep your voice low and speak quietly. Avoid playing with or entertaining your baby during night-time feeds as this may send the message that night-time is for activities and play rather than sleep.

Keep the Feeding Low-Key and Brief

Keep night-time feeds as brief and low-key as possible. Feed your baby, burp them, and calm them, and then return them to bed. Avoid playing with your baby during night-time feeds. Instead, try to keep the mood calm and quiet, which will help your baby learn that night-time is for sleeping.

Establish a Simple Bedtime Routine

A simple bedtime routine can help your baby calm down and know that it is time for sleep. This could include giving your baby a bath, singing a lullaby, or reading them a book. It is a good idea to feed your baby at the start of the bedtime routine so they do not rely on feeding to fall asleep.

Avoid Over-Tiring Your Baby During the Day

It is important not 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. Instead, let your baby sleep when they need to during the day, and focus on keeping night-time feeds and changes calm and quiet to establish a healthy sleep pattern.

Be Patient and Consistent

It takes time for a newborn's brain to develop an internal 24-hour rhythm and to learn the difference between night and day. Be patient with your baby and yourself during this time, and consistently keep night-time feeds and changes calm and quiet to help your baby develop healthy sleep habits.

Try to sleep when your baby sleeps

Newborns tend to sleep in short bursts of 2-3 hours between feeds, both night and day. They need to feed every 2-4 hours, so it's important to try to sleep when your baby sleeps. This can be challenging for new parents, as there is no set schedule at first, and newborns don't yet have a sense of day and night. They think they are supposed to be awake at night and sleep during the day.

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 to try to get some rest yourself. If you're not sleeping at the same time as your baby, don't worry about keeping the house silent. It's good to get your baby used to sleeping through a certain amount of noise.

In the early days, you may find your baby only falls asleep in your arms or when you're standing by the cot. You can start getting them used to going to sleep without you by putting them down before they fall asleep or when they've just finished a feed. It may be easier to do this once your baby starts to stay alert for longer.

It's a good idea to teach your baby that night-time is different from daytime. During the day, open the curtains, play games, and don't worry about everyday noises when they sleep. At night, keep the lights low, don't talk much, and put your baby down as soon as they've been fed and changed.

It's also important to watch your baby's cues and respond. For example, if they show signs of tiredness after a feed, it's time for them to sleep, even if you haven't had much time to play. Or, if they show signs of hunger after playing, give them another feed before settling them for sleep. They will sleep better with a full tummy.

Remember, there is no need to wake your baby for feeds unless advised otherwise by a doctor or health nurse.

Establish a bedtime routine

Establishing a bedtime routine for your newborn can help them differentiate between night and day, and teach them that night-time is for sleeping. It can also be a great opportunity for you to have one-to-one time with your baby.

You may want to start introducing a bedtime routine when your baby is around three months old. A simple, soothing routine might include:

• Changing into night clothes and a fresh nappy
• Reading a bedtime story
• Dimming the lights to create a calm atmosphere
• Giving a goodnight kiss and cuddle
• Singing a lullaby or turning on a wind-up musical mobile when you put your baby to bed
• Brushing their teeth (if they have any)

As your baby gets older, it's a good idea to stick to a similar bedtime routine. Too much excitement and stimulation just before bedtime can make it hard for your child to fall asleep. Instead, spend some time winding down and doing calmer activities, like reading.

• Keep things calm and quiet: During night-time feeds and nappy changes, try to keep the lights low and avoid playing with or talking to your baby. This will help reinforce the idea that night-time is for sleeping.
• Put your baby down in their crib: If possible, let your baby fall asleep in their crib at night so they learn that it's the place for sleep.
• Avoid keeping your baby awake during the day: Overly tired infants often have more trouble sleeping at night than those who've had enough sleep during the day.
• Look out for signs of sleepiness: Your baby might show signs of tiredness soon after a feed or after playing. It's important to respond to these cues and put your baby down for a sleep, even if you haven't had much time to play.
• Feed before play: Your baby will sleep better with a full tummy, so if they show signs of hunger after playing, give them another feed before settling them for sleep.
• Be flexible: Every baby is different, so don't worry about getting your newborn into a rigid routine. It's okay to go with whatever feels right at the time and adapt the routine as needed.
• Avoid letting your baby fall asleep while eating or in your arms: This may become a pattern, and your baby may start to expect to be in your arms or fed in order to fall asleep. Instead, most experts recommend allowing your baby to become sleepy in your arms, then placing them in their bed while they're still awake.
• Play soft music: Playing soft music while your baby is getting sleepy is a good way to help establish a bedtime routine.

Learn your baby's sleep cues

The first few months of your baby's life are a time to get to know your baby and learn about their needs for sleep, feeds, play and settling. Your baby will have their own pattern of waking and sleeping, and it's unlikely to be the same as other babies.

Newborns often need help to settle to sleep. You can use responsive settling to help your baby fall asleep. With newborn sleeping and feeding, the key is being flexible and following your baby's lead. Your baby's cues and body language will help you understand whether your baby wants to sleep, feed or interact with you. It's OK to go with whatever feels right at the time.

Your baby may show signs of being ready for sleep, such as:

• Yawning
• Rubbing their eyes
• Looking away
• Being quiet and still
• Fussing or crying

For example, your baby might show tired signs soon after a feed. This means that it's time for your baby to sleep, even if you and baby haven’t had much time to play. Or your baby might show signs of being hungry after a play. In this situation, just give your baby another feed before settling them for sleep. Your baby will sleep better with a full tummy.

It's also OK to try to do things in a similar order if that feels right for you and your baby. For example, you could try a simple routine of feed, play, sleep. If you try this kind of routine, it’s still important to watch your baby’s cues and respond.

Keep the room dark and quiet

Keeping the room dark and quiet is an important part of helping your newborn sleep and establishing a healthy sleep routine. Here are some tips to achieve this:

Use blackout curtains or blinds: Invest in some good quality blackout curtains or blinds for the room. This will help block out any sunlight during the day and create a dark and soothing environment for your baby to sleep in.

Turn off lights: Make sure to turn off any lights in the room or use a low-wattage bulb if necessary. You can also use a small night light if you prefer to have some light in the room.

Avoid loud noises: Keep the room as quiet as possible. If there is background noise, such as from a busy street, consider using a white noise machine or a fan to create a consistent, soothing sound that can help drown out sudden noises.

Use quiet activities for playtime: If you are playing with your baby, keep the activities quiet and calm. Avoid loud toys or games that may overstimulate your baby. Instead, opt for soft music, reading, or gentle rocking or swaying.

Keep interactions soft and gentle: When interacting with your baby, use a soft and gentle tone of voice. Avoid loud conversations or arguments near the baby's room. If you need to have a conversation, step outside the room or to a different part of the house.

Establish a bedtime routine: Create a simple and calming bedtime routine to signal to your baby that it's time to sleep. This could include activities such as changing into sleep clothes, reading a bedtime story, singing a lullaby, or giving a goodnight kiss and cuddle.

Remember, it's important to keep the room dark and quiet not just at night but also during the day when your newborn is sleeping. Newborns don't have a sense of day and night yet, so maintaining a consistent sleep environment will help them establish healthy sleep patterns.

Frequently asked questions