Colin Snow
It is common for new parents to feel anxious about their newborn's sleep patterns and worry about their baby's risk of sudden unexpected death in infancy (SUDI). Newborns and babies aged 0 to 6 months often need help settling and going back to sleep, and it is normal for them to wake up frequently during the night. This can leave parents feeling overwhelmed and exhausted, especially if they are trying to establish a consistent sleep routine for their baby. However, it is important to remember that you are not alone in these feelings and that there are ways to reduce anxiety and get some restful sleep.
| Characteristics | Values |
|---|---|
| Anxiety about baby sleeping | It is normal to have anxiety about your baby sleeping, but constantly feeling anxious helps no one. |
| Sleep patterns | As the baby matures, their sleep patterns will too, with fewer REM cycles and more periods of deeper, quieter sleep. |
| Baby sleep noises | Babies are prone to grunting, wheezing, whining, and even crying in their sleep. Most nocturnal noises are nothing to worry about. |
| Cause of sleep noises | The baby's digestive and respiratory systems are not fully developed, so swallowing and breathing take extra effort. |
| Baby sleep safety | The safest place for a baby to sleep is in their own cot next to the parent's bed for the first 6 to 12 months of life. |
| Bedtime routine | A bedtime routine is predictable and calming for the baby and can prevent sleep problems. |
| Screen time before bed | Avoid looking at your phone an hour before bedtime as the blue light blocks melatonin production. |
| Natural light exposure | Expose your baby to natural light in the morning to help set/reset their internal clock and adjust to any time changes. |
| Sleep environment | Dim the lights 30-60 minutes before bedtime to prepare the baby's brain and body to fall asleep. |
| Sleep shifts | Take shifts with your partner or a close relative to be "on call" for part of the night or alternate nights. |
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What You'll Learn
- It's normal to feel anxious about your newborn's sleep
- Establish a bedtime routine to prevent sleep problems
- Newborns may not sleep through the night until they're 1 year old
- Avoid screen time before bed to reduce anxiety and improve sleep
- Seek help from a mental health professional if anxiety is impacting your daily life
It's normal to feel anxious about your newborn's sleep
It's completely normal to feel anxious about your newborn's sleep. Newborns don't come with instruction manuals, leaving many new parents understandably anxious as they navigate the uncertain waters of what constitutes "normal" baby sleep. This anxiety is a common, yet painful experience for many parents. However, it's important to remember that you're not alone in feeling overwhelmed, and asking for help when needed is a sign of strength, not failure.
There are several reasons why new parents may feel anxious about their newborn's sleep. One reason may be the fear of sudden unexpected death in infancy (SUDI), which can occur during sleep. While rates of SUDI are declining, it is still a major cause of unexpected death in babies aged between 4 weeks and 12 months. Another reason for anxiety may be the unpredictability of newborn sleep patterns. Newborns and babies aged 0 to 6 months have not yet learned to settle by themselves, so it's common for them to be unsettled and need help to settle and go back to sleep. They may also wake frequently during the night to feed and may need assistance settling back to sleep.
Additionally, new parents may worry about their baby's breathing and sleep noises. A newborn's normal breathing rate is about 40 to 60 breaths per minute while awake, slowing to 30 to 40 breaths per minute when asleep. Irregular breathing, including short pauses and weird noises, is rarely cause for alarm but can be concerning for new parents. This is due to the immature breathing control centre in the baby's brain, which is still developing.
To reduce anxiety about your newborn's sleep, consider the following:
- Establish a bedtime routine: A predictable and calming routine can help prevent sleep problems and provide cues for your baby that it's time to sleep. This can include activities such as swaddling, a bath, or dimming the lights 30-60 minutes before bedtime.
- Seek professional help: If anxiety about your baby's sleep is impacting your daily life, don't hesitate to reach out to a mental health professional or your doctor. They can provide strategies to manage your anxiety and improve your sleep quality.
- Take turns with your partner or support system: Consider taking shifts or alternating nights with your partner or a close relative to catch up on sleep. This will ensure you're not dealing with the anxiety and exhaustion of sleep deprivation alone.
- Limit screen time before bed: Avoid looking at your phone or other screens an hour before bedtime as the blue light blocks melatonin production and scrolling through social media can increase anxiety. Instead, try reading a book or magazine to help you unwind.
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Establish a bedtime routine to prevent sleep problems
Establishing a bedtime routine is one of the best things you can do to help your baby get the sleep they need. According to the American Academy of Pediatrics, getting enough sleep helps children build a healthier immune system and improve their behaviour, memory and mental health.
The first few months of your baby's life are the time to get to know your baby and learn about their needs for sleep, feeds, play and settling. Most newborns spend most of their time asleep – they sleep 14-17 hours in every 24 hours. It’s common for newborns to sleep in short bursts of 2-3 hours between feeds, both night and day. Newborns need to feed every 2-4 hours and will need your attention during the day and night.
A bedtime routine should typically take 15 to 20 minutes, but it may take longer depending on how long your baby takes to feed. As your baby gets older, you can start adding in a few more steps, such as brushing their teeth, reading books and dressing them in sleepwear. You can also incorporate nightly baths, which can help your baby relax and make them sleepy by raising their body temperature.
To establish a bedtime routine, you can follow a simple series of steps, such as feed, play, sleep. You could offer your baby a feed when they wake up, change their nappy, talk, play, cuddle and interact with them, and then put them down for a sleep. It's important to watch your baby's cues and respond to their needs. For example, your baby might show signs of tiredness soon after feeding, so you could try settling them straight back to sleep after feeds, rather than trying to play.
It's also beneficial to be consistent with your bedtime routine, as this will help train your baby to connect certain activities with sleep. For example, if you sing a lullaby, try to sing the same one every night so that they associate the melody with sleep.
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Newborns may not sleep through the night until they're 1 year old
It is perfectly normal for new parents to feel anxious about their baby's sleep. Newborns follow their own schedule and are not developmentally ready to sleep through the night. They wake up often to eat and may not understand the difference between day and night. This can be frustrating and exhausting for parents, but it is important to remember that this sleeping pattern is usually temporary and lasts only a few days or weeks.
In the first few weeks of a baby's life, some parents choose to room-share. This means keeping the baby's crib or bassinet in the same room as the parents, which can help with feeding, comforting, and monitoring. While room-sharing is considered safe, bed-sharing is not recommended as it increases the risk of sudden infant death syndrome (SIDS) and other sleep-related deaths. Instead, the American Academy of Pediatrics (AAP) recommends placing the baby on their back to sleep in a crib or bassinet next to the parents' bed.
To help your newborn sleep through the night, you can try swaddling them or putting them in a small crib to make them feel secure. It is also important to keep the environment calm and quiet during middle-of-the-night feedings and diaper changes, avoiding playing or talking with the baby to send the message that nighttime is for sleeping. You should also make sure that all sleep surfaces and products are approved by the U.S. Consumer Product Safety Commission (CPSC) and meet federal safety standards.
If you are struggling to get enough sleep yourself, consider asking your partner or a close relative to take shifts or alternate nights so you can catch up on sleep. It can also help to dim the lights at least 30 minutes before bedtime and use earplugs or a white noise machine to block out any noise that might keep you awake. Remember that you are not alone in feeling overwhelmed or anxious, and don't hesitate to reach out to a mental health professional if you need additional support.
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Avoid screen time before bed to reduce anxiety and improve sleep
It is completely normal for new parents to feel anxious about their newborn's sleep patterns. Newborns tend to have irregular sleep patterns and may not sleep through the night until they are one year old. They may also make a lot of noise while sleeping, including grunting, wheezing, whining, and even crying. This is usually nothing to worry about, as it is often due to their undeveloped respiratory and digestive systems.
To reduce anxiety and improve your sleep, it is important to avoid screen time before bed. The blue light emitted by phones, tablets, and other electronic devices can block melatonin production, which is necessary for sleep. Even with a blue light filter app, other sources of artificial light on your device can still disrupt your sleep. Instead of looking at your phone, try reading a book or magazine, or, if you need to have screen time, opt for watching TV, as the distance from the screen will cause less disruption to melatonin production.
Engaging with your phone or tablet can activate your brain and make it harder to fall asleep. Scrolling through social media can also increase anxiety and activate your stress response, especially if you are already feeling worried about your newborn. If you are feeling anxious, it is better to call your pediatrician or a mental health professional than to google your concerns, as this can often lead to more worry and stress.
To improve your sleep, it is also important to establish a bedtime routine for yourself and your baby. This can include dimming the lights and reducing activity 30-60 minutes before bedtime to signal to your body that it is time to wind down. A consistent and calming bedtime routine can help prevent sleep problems for both you and your baby. Remember that it is normal to feel anxious and overwhelmed as a new parent, and don't be afraid to ask for help from your partner, family, or a healthcare professional.
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Seek help from a mental health professional if anxiety is impacting your daily life
It is completely normal for new parents to feel anxious about their newborn's sleep. Newborns tend to have irregular breathing patterns, with short pauses and even occasional cries during sleep. This is due to their immature breathing control center, which is still developing. Their digestive and respiratory systems are also not yet fully developed, making swallowing and breathing more challenging. These factors can lead to anxiety and worry for parents, especially when coupled with the lack of sleep that often comes with having a newborn.
However, if this anxiety is impacting your daily life and mental health, it is important to seek professional help. A mental health professional can provide valuable support and strategies to manage your anxiety and improve your sleep quality. They can offer guidance on how to balance information with intuition and how to prioritize your mental and physical well-being.
Consider reaching out to a therapist or counselor specializing in postpartum mental health. They can provide you with tools and techniques to manage your anxiety and improve your overall well-being. Online therapy platforms or local mental health organizations may also offer resources and support groups specifically for new parents experiencing anxiety.
Additionally, don't be afraid to ask for help from your support network. Consider enlisting the help of your partner, family members, or close friends to take shifts or alternate nights so you can get some much-needed rest. Remember, asking for help is a sign of strength, and it's important to prioritize your own mental health and well-being.
If you are concerned about your newborn's sleep patterns or settling issues, you can also speak to a maternal and child health nurse or your doctor. They can provide guidance and reassurance, ensuring that you feel supported and empowered in your parenting journey.
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Frequently asked questions
It is normal to feel anxious about your baby sleeping, but there are some things you can do to reduce anxiety and get better sleep. Try to establish a bedtime routine for your baby, as this can be predictable and calming for them and prevent sleep problems. You can also try to sleep at the same time as your baby, and dim the lights 30 minutes before bedtime. If you are struggling to sleep, avoid spending too much time in bed and try to only use your bed for sleep or sex. If you are still concerned, consider asking a partner or relative to take a shift and be "on call" while you sleep in a separate room.
It is important to remember that you are not alone in feeling anxious or overwhelmed. Try to avoid looking at your phone an hour before bedtime, as the blue light from screens can block melatonin production and scrolling through social media can make you more anxious. Instead, try reading a book or magazine, or watching TV, as the light is further away from your eyes and will cause less disruption to your melatonin levels.
It is normal for babies to make lots of noises in their sleep, including grunting, wheezing, whining and crying. This is usually nothing to worry about, and is often due to their digestive and respiratory systems still being underdeveloped. However, if you are worried, call your pediatrician.
