Colin Snow
Sleep is essential for new parents, but newborn sleep deprivation is a common challenge. Newborns have their own sleep patterns and may wake up several times a night for feeds. This can lead to parents experiencing sleep deprivation, affecting their mood and ability to function. However, there are strategies to help you survive this phase. Establishing a bedtime routine, seeking support from partners or professionals, and prioritising your sleep by resting when your baby sleeps are some ways to cope. Remember, this won't last forever, and with patience and self-care, you can navigate these challenging first months.
| Characteristics | Values |
|---|---|
| Sleep patterns | Babies' sleep patterns vary. Some sleep for long periods, others in short bursts. |
| Sleep duration | Newborns should get 14–18 hours of sleep over a 24-hour period, including daytime naps. |
| Feeding | Newborns wake up every couple of hours to eat. Breastfed babies feed more frequently (every 2–3 hours) than bottle-fed babies (every 3–4 hours). |
| Routine | Establishing a bedtime routine can signal to your baby that it's time to wind down and prepare for sleep. |
| Room-sharing | Room-sharing, where the baby sleeps in the same room as the parents, is recommended by the American Academy of Pediatrics (AAP) as it aids with feeding, comforting, and monitoring. |
| Sleep environment | The sleep environment should be calm and quiet, with low lights. |
| Sleep position | Babies should always be placed on their backs to sleep, not on their stomach or side. |
| Sleep products | All sleep products should be approved by the U.S. Consumer Product Safety Commission (CPSC) and meet federal safety standards. |
| Parental sleep | Parents should prioritize their sleep and rest when the baby sleeps. Establishing a wind-down routine and going to bed early can help maximize rest. |
| Support | Reach out to partners, family, friends, or professionals for support and guidance. |
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What You'll Learn
Establish a bedtime routine
Establishing a bedtime routine is one of the most effective ways to help your newborn sleep. Newborns thrive on routine, and a bedtime routine can signal to your baby that it's time to wind down and prepare for sleep. This might include a warm bath, a gentle massage, and quiet singing or reading.
It's important to remember that it takes time for newborns to develop regular sleep patterns, so be patient with yourself and your baby. Celebrate small victories, like a longer stretch of sleep or a more predictable bedtime routine.
- Keep things quiet and calm during middle-of-the-night feedings and diaper changes. Try to keep the lights low and resist the urge to play with or talk to your baby. This will send the message that nighttime is for sleeping.
- Let your baby fall asleep in their crib at night so they learn that it's the place for sleep.
- Don't try to keep your baby up during the day in the hopes that they will sleep better at night. This can actually make it harder for them to settle at bedtime.
- If you're breastfeeding, your partner or a loved one can still help you get better sleep by bringing your baby to you for a feeding, and then getting them back down to sleep in another room.
- If you're formula feeding, encourage your partner to share the feeds. This can make a huge difference in your sleep quality.
- If you're feeling overwhelmed by newborn sleep deprivation and it's impacting your daily functioning, don't hesitate to seek professional help. A pediatrician or sleep consultant can offer personalized advice and strategies to help your baby sleep better.
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Prioritise your own sleep
Sleep is essential for your health and wellbeing, and it can be challenging to function without it. Newborn sleep deprivation is a universal experience for parents, and it can be both physically and emotionally draining. It can cause irritability, low mood, and difficulty concentrating.
To prioritise your own sleep, try to rest when your baby rests. It can be tempting to use this time to catch up on chores, but your own sleep should take priority. If you are worried about oversleeping, set an alarm. If you are struggling to fall asleep, try doing something relaxing for half an hour before bedtime, such as soaking in a hot bath.
Establishing a bedtime routine for yourself can also help prepare your mind and body for sleep. This might include activities such as reading, listening to calming music, or practising deep breathing or meditation. Going to bed at the same time each night, preferably just after your baby falls asleep, can also help maximise your rest.
If you have a partner, ask them to help with feedings or morning nappy changes and dressing so you can get more sleep. If you are formula feeding, consider taking feeding shifts or switching off on feeding duty every other night. If you are breastfeeding, your partner or a loved one can still help by bringing the baby to you for feeding and then getting them back to sleep.
If you do not have a partner, consider asking a friend or relative to help out for a few days so you can get some much-needed rest. There are also online resources and support groups specifically for parents struggling with newborn sleep deprivation. Remember, this phase won't last forever, and by prioritising your own sleep, you can better enjoy the precious moments with your newborn.
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Ask for help
Sleep deprivation is a common issue for new parents, and it can be both physically and emotionally draining. It can cause irritability, low mood, and a lack of concentration, and it can even lead to more serious issues such as postpartum depression. Prioritising your own sleep and creating a support system can help you navigate this challenging period.
If you have a partner, ask them to help with feedings, especially if you are formula feeding. If you are breastfeeding, your partner can still help by taking over early morning diaper changes and dressing so you can get more sleep. Once you have established a good breastfeeding routine, your partner can occasionally give a bottle of expressed breast milk during the night.
You can also ask friends and family to help. Consider setting up a rotation of loved ones who can drop by to help out for a night or two each week. If finances allow, you could hire an overnight postpartum doula to feed your baby and care for them while you sleep.
If you are feeling overwhelmed by newborn sleep deprivation and it is impacting your daily functioning, don't hesitate to seek professional help. A paediatrician or sleep consultant can offer personalised advice and strategies to help your baby sleep better. There are also many online resources and support groups specifically for parents struggling with newborn sleep deprivation.
Remember, this phase won't last forever. With the right strategies and support, you can get through it and enjoy those precious moments with your newborn.
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Create a calm sleep environment
Newborns thrive on routine. Establishing a bedtime routine can signal to your baby that it’s time to wind down and prepare for sleep. This might include a warm bath, a gentle massage, quiet singing, or reading.
It's important to remember that newborns don't yet have a sense of day and night. They sleep around the clock and wake often to eat. Newborns should get 14–18 hours of sleep over a 24-hour period. During the first few weeks of a baby's life, some parents choose to room-share, which is when you place your baby's crib in your own bedroom instead of in a separate nursery. This keeps the baby nearby and helps with feeding, comforting, and monitoring at night. It's also a good idea to teach your baby that night-time is different from daytime from the start. Keep things quiet and calm during middle-of-the-night feedings and diaper changes. Try to keep the lights low and resist the urge to play with or talk to your baby. This will send the message that nighttime is for sleeping.
If you're breastfeeding, your partner can still help you get better sleep by bringing the baby to you for a feeding and then getting them back to sleep in another room. If you're formula feeding, your partner can share the feeds. If you're on your own, you could ask a friend or relative to stay for a few days so you can get some sleep.
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Understand newborn sleep patterns
Understanding newborn sleep patterns can help you manage your own expectations and prepare for the first few months of parenthood.
Newborns don't have a sense of day and night yet, so they sleep around the clock. Their tiny stomachs can't hold enough breast milk or formula to keep them full for long, so they wake up often to feed. Newborns should get 14-18 hours of sleep over a 24-hour period, according to the National Sleep Foundation. Some newborns may sleep up to 18-19 hours a day. Newborns wake up every couple of hours to eat. Breastfed babies feed more often, about every 2-3 hours, while bottle-fed babies tend to feed less frequently, about every 3-4 hours.
Newborns follow their own schedule, and it may take a few weeks for their brains to start to differentiate between night and day. You can help your baby learn the difference by keeping things quiet and calm during middle-of-the-night feedings and diaper changes. Keep the lights low and avoid playing with or talking to your baby. This will help them understand that nighttime is for sleeping.
Every baby is different, and they will have their own unique sleep patterns. Some sleep for long periods, while others sleep in short bursts. Some babies sleep through the night early on, while others take a lot longer to establish longer sleep patterns.
Establishing a bedtime routine can help signal to your baby that it's time to wind down and prepare for sleep. This might include a warm bath, a gentle massage, quiet singing, or reading a book.
Remember that surviving newborn sleep deprivation is a marathon, not a sprint. It takes time for newborns to develop regular sleep patterns, so be patient with yourself and your baby. Celebrate small victories, like longer stretches of sleep or a more predictable bedtime routine.
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Frequently asked questions
Newborns sleep around the clock and wake up every couple of hours to eat. They get 14-17 hours of sleep over a 24-hour period, but some newborns may sleep up to 18-19 hours a day.
Newborns thrive on routine, so establishing a bedtime routine can help signal to your baby that it's time to wind down and prepare for sleep. This might include a warm bath, a gentle massage, quiet singing, or reading.
Try to sleep when your baby sleeps. If you're breastfeeding, your partner can help by bringing the baby to you for feeding, and then getting them back to sleep in another room. If you're formula feeding, your partner can share the feeds.
Surviving newborn sleep deprivation is a marathon, not a sprint. It takes time for newborns to develop regular sleep patterns, so be patient with yourself and your baby. Prioritize your own sleep, create a calming sleep environment, and develop routines.
If you're feeling overwhelmed by newborn sleep deprivation, don't hesitate to seek professional help. There are also many online resources and support groups specifically for parents struggling with newborn sleep deprivation.
