Gina Johnson
Sleep is crucial for new parents and newborns, but it can be challenging to achieve. Newborns aged 0-3 months have not yet learned to settle by themselves and will need help to fall asleep and get back to sleep. They wake up frequently between sleep cycles, when they need to be fed or changed. Hunger, thirst, illness, discomfort, and not understanding the time of day are common reasons for newborns waking at night. Establishing a soothing bedtime routine can help newborns settle and teach them that night-time is for sleeping. This could include bathing, reading, singing, or swaddling (wrapping the baby in a light blanket). It's also important to ensure the sleep environment is safe, with no hazards within the baby's reach, and that the baby is dressed appropriately for the room temperature to avoid overheating.
| Characteristics | Values |
|---|---|
| Sleep patterns | Newborns sleep a lot during the day, but it varies from baby to baby. Some need more or less sleep than others. |
| Sleep duration | Newborns can sleep up to 18 hours a day. |
| Sleep cycles | Newborns wake up frequently during the night to feed and may sleep for 5-8 hours at a time. |
| Sleep environment | Keep the environment quiet and calm during night-time feeds and diaper changes. Keep the lights low and avoid playing or talking with the baby. |
| Sleep cues | Babies show signs of tiredness, such as yawning and rubbing eyes. They may start showing tiredness after 30 minutes of being awake in the first three months and 1.5-3 hours from 3-6 months. |
| Sleep routine | Establish a bedtime routine with activities like bathing, reading, and singing. Swaddling or wrapping the baby in a light blanket is soothing but stop once they can roll over. |
| Sleep safety | Use a firm, flat sleep surface with a fitted sheet. Avoid toys, pillows, blankets, and other loose items in the crib. Dress the baby appropriately for the room temperature to prevent overheating. |
| Sleep position | Avoid letting the baby sleep in a sitting device, feeding pillow, or infant lounger. Do not use sleep positioners or monitors that claim to reduce the risk of SIDS. |
| Sleep and growth | Growth spurts, teething, and illnesses can affect the baby's sleep. |
| Parental involvement | Both parents should share responsibilities, including feeding and caring for the baby, to allow the other to rest. Seek help from friends and family if needed. |
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What You'll Learn
Recognise sleep cues and teach your baby the difference between night and day
Newborns follow their own sleep schedule and tend to sleep a lot during the day. They may also experience day and night confusion, which is when they struggle to differentiate between daytime and nighttime, leading to irregular sleep patterns. This confusion can be frustrating for parents, who may be sleep-deprived and exhausted from tending to their baby's needs.
To help your baby recognize sleep cues and teach them the difference between night and day, here are some strategies you can try:
Expose Them to Natural Light During the Day
Allow indirect sunlight into your home and position your baby's swing or playmat near a window. Going on outdoor stroller walks can also help. This exposure to natural light will aid in regulating your baby's circadian rhythm and reinforce the association between daytime and nighttime. Studies have shown that exposing babies to natural light during the day promotes the development of a normal circadian rhythm.
Create a Distinction Between Day and Night
During the day, keep the blinds open, turn on the lights, and encourage napping in brightly lit rooms. This exposure to light will help your baby understand that daytime is for being awake and active. Conversely, at night, minimize exposure to light. Use blackout blinds or dim nightlights when necessary, such as for feeding or diaper changes. Keeping the lighting minimal at night will help reinforce that this is the time for sleep.
Establish a Bedtime Routine
Create a calming and relaxing bedtime routine to signal to your baby that it's time for sleep. This routine should be slightly different from your baby's nap routine during the day. For example, your bedtime routine could include a warm bath, dimming the lights, reducing noise, feeding, a massage, a diaper change, and singing a lullaby. The routine should end with placing your baby in their crib or bassinet for bedtime.
Pay Attention to Wake Windows and Tired Cues
After your baby wakes up from a nap, follow their wake window and watch for tired cues to know when they're ready for their next nap. A recommended wake window for babies 0-8 weeks old is 45-60 minutes. Tired cues can include yawning, rubbing eyes, and fussiness. Recognizing these cues will help you optimize your baby's rest and prevent them from becoming overtired, which can make it more difficult for them to settle down.
Feed Regularly During the Day
Feeding your baby regularly during the day, approximately every 2-3 hours, will help them get fuller feeds and plenty of calories. This will, in turn, aid in sleeping for longer stretches at night. A consistent eat-play-sleep schedule can be beneficial in differentiating between hunger and tired cues.
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Establish a bedtime routine and a safe sleep environment
Establishing a bedtime routine and a safe sleep environment can be extremely beneficial for both you and your newborn.
Firstly, it is important to note that newborns aged 0 to 3 months have not yet learned to settle by themselves and will need your help to settle and go back to sleep. This is called responsive settling, and it is common for newborns to wake often overnight between sleep cycles and when they need to be fed or changed. As such, it is crucial to create a safe sleep environment. The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing for at least the first 6 months or, ideally, until a baby's first birthday, as this can reduce the risk of SIDS (Sudden Infant Death Syndrome). When sharing a room, place your baby in a crib, portable crib, play yard, or bassinet in your bedroom instead of in a separate room. This allows you to keep your baby nearby, making it easier for feeding, comforting, and monitoring them at night. While room-sharing is safe, bed-sharing is not, as it increases the risk of SIDS and other sleep-related deaths.
To create a safe sleep environment, use a firm, flat sleep surface, such as a crib or bassinet, and cover the mattress with a snugly fitting sheet. Keep soft objects, such as plush toys, pillows, blankets, quilts, and bumper pads, away from the baby's sleep area. Dress your baby appropriately for the room temperature to avoid overheating, and avoid covering their head while they sleep. Additionally, keep them away from secondhand smoke, as it increases the risk of SIDS. You can offer a pacifier at sleep time, but it is not necessary to replace it if it falls out during sleep. Make sure that any products or devices you use to help your baby sleep have been approved by the U.S. Consumer Product Safety Commission (CPSC) and meet federal safety standards.
In terms of establishing a bedtime routine, consistency is key. Bathing, reading, and singing can soothe your baby and signal that the day is ending. You can also try swaddling your baby (wrapping them in a light blanket) until they start to roll over, typically around 3 to 4 months old. By creating a familiar and relaxing routine, your baby will soon associate these steps with sleeping. Additionally, try to put your baby in their crib or bassinet while they are drowsy but still awake, as this will help them learn to fall asleep on their own.
Remember, each baby is different, and their sleep patterns may vary. Some babies may start sleeping through the night (around 5-8 hours) by 6 months, while others may take longer. Be prepared to adjust your routine as your baby grows and enters different stages, as growth spurts, teething, and illnesses can all impact their sleep.
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Learn how to settle your baby and when to feed them
One of the most important things to do when settling your baby to sleep is to ensure they are well-fed. A baby with a full tummy will find it easier to fall asleep. If you are breastfeeding, it is recommended to feed your baby as much as they want to, which could be every hour, day and night. As your baby grows, they will settle into a pattern and feed for longer and less often. It is a myth that breastfeeding more will lead to an overproduction of milk. If you are formula feeding, it is still important to feed your baby on demand. In the first few days after birth, you should not let more than three hours pass without feeding your baby to ensure they regain their birth weight. After this, you can feed your baby when they wake up on their own, rather than waking them up to feed.
To help your baby settle, you can try swaddling them tightly, which replicates the confined feeling of being in the womb and prevents them from waking themselves up with their startle reflex. You can also try to mimic the movement and heartbeat they experienced in the womb by swaying, jostling, patting their back, or tapping their bottom. Using a rocking bassinet, baby hammock, baby swing, baby carrier, or stretchy wrap can also help to settle your baby.
Creating a calm environment can also help your baby settle. Keep the room quiet and dark, and remove any stimuli that might be overstimulating for your baby. You can also try using white noise or shushing to help your baby relax. If you are comfortable with it, you can give your baby a dummy or pacifier to help meet their sucking instinct and provide comfort.
Finally, burping your baby after a feed is important to prevent wind from reaching their stomach or intestines, which can cause discomfort and make it harder for your baby to settle.
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Understand the risks of Sudden Infant Death Syndrome (SIDS)
Sudden Infant Death Syndrome (SIDS) is the leading cause of death among infants aged between 1 month and 1 year old. SIDS is the term used to describe the sudden and unexplained death of an infant in this age range, even after a thorough investigation, including an autopsy, examination of the death scene, and a review of the baby's medical history. While the exact cause of SIDS is unknown, there are known risk factors and ways to reduce your baby's chances of dying from the condition.
Firstly, it is recommended that babies are placed on their backs to sleep until they are 12 months old. Once babies can consistently roll over from front to back and back to front, it is fine for them to be in the sleep position they choose. Do not use positioners, wedges, or other devices that claim to reduce the risk of SIDS, as these are not effective. Instead, place your baby on a firm, flat mattress to sleep, without any soft objects or loose bedding that could be a suffocation hazard.
Additionally, breastfeeding your baby and offering them a pacifier can lower their risk of SIDS. Avoid alcohol and tobacco products during and after pregnancy, and make sure your baby gets all their recommended immunizations. Sharing a room with your baby for the first six months can also reduce their risk of SIDS by up to 50%. However, do not share a bed with your baby if either of you has any risk factors for SIDS. Instead, use a separate sleeping surface, such as a bassinet or crib, that is designed to keep your baby safe and prevent them from falling.
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Take care of yourself and ask for help when you need it
As a new parent, it's important to remember that taking care of yourself is just as important as taking care of your newborn. Here are some tips to help you take care of yourself and get some peaceful sleep, even with a newborn in the house:
Ask for and accept help
If you have a partner, ask them to help with feedings, especially if you're formula feeding. If you're breastfeeding, your partner can take over early morning changing and dressing, so you can get some more sleep. They can also give a bottle of expressed breast milk during the night once breastfeeding is established. If you're a single parent, ask a friend or relative to help out so you can get some rest. Remember, it's okay to ask for help!
Prioritize self-care
Don't be afraid to take a break when needed. If you're feeling overwhelmed or exhausted, place your baby in their cot and take a few minutes for yourself. Your baby's safety is the top priority, so ensure they are in a safe space before stepping away. Self-care is crucial for your well-being, and it will help you be more patient and present when caring for your newborn.
Create a bedtime routine
A soothing bedtime routine can help not only your baby but also yourself. Include calming activities such as bathing, reading, and singing. These activities can signal to your baby that it's time to wind down and prepare for sleep. A consistent routine will also help you relax and transition to sleep more easily.
Sleep when your baby sleeps
This advice is often given to new parents, and it's worth considering. Newborns sleep a lot during the day, so try to catch some rest during those times. If your baby dozes off during a feed, continue feeding until they finish or fall asleep, and then take the opportunity to rest yourself. Remember, your baby's sleep patterns may not align with yours, so make the most of their naptimes.
Adjust your expectations
Understand that the first few months with a newborn can be challenging and exhausting. Your baby will likely wake up repeatedly during the night, and their sleep patterns may not match yours. Accept that this phase is temporary, and know that things will get better with time. Adjust your expectations, and focus on taking care of yourself and your baby.
Remember, it's important to seek professional advice if you have concerns about your baby's sleep or your own well-being. Don't hesitate to reach out to your healthcare provider or a trusted resource for additional support.
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Frequently asked questions
Newborns aged 0-3 months have not yet learned to settle by themselves, so it's common for them to be unsettled. They wake often overnight between sleep cycles, when they need to be fed or changed, and they usually need your help to settle and go back to sleep. You can help your newborn settle by gently patting or stroking them, using gentle shushing noises, settling music, or white noise, and checking they don't need a nappy change. Swaddling or wrapping your baby in a light blanket can also help to soothe them.
Most newborn babies are asleep more than they are awake and their total daily sleep can be around 14-18 hours.
It may take a few weeks for your baby's brain to know the difference between night and day. To help them understand that nighttime is for sleeping, keep things quiet and calm during middle-of-the-night feedings and diaper changes. Try to keep the lights low and don't play with or talk to your baby. Let your baby fall asleep in their crib at night so they learn that it's the place for sleep.
Hunger is a common reason why babies wake up during the night. Thirst, discomfort due to teething, illness, and not understanding the time of day are also reasons why your newborn may not be sleeping.
If you have a partner, ask them to help with feedings and diaper changes. If you're breastfeeding, your partner can take over the early morning changing and dressing so you can go back to sleep. If you're on your own, ask a friend or relative to stay for a few days so you can get some sleep. Try to sleep when your baby sleeps and remember that it's good to get your baby used to sleeping through a certain amount of noise.
