Ashwin Lewis
Sleep is a hotly discussed topic among new parents, and for good reason. Newborns sleep on average between 16 and 18 hours per day, waking up to feed several times a night. They will often go back to sleep quickly after a feed, but disturbed nights can be very hard to cope with. In this paragraph, we will explore ways to help your newborn sleep, including establishing a bedtime routine, creating a safe sleep environment, and understanding the different sleep patterns of newborns. We will also discuss the role of nutrition and the use of transitional objects in promoting healthy sleep habits.
How to help a newborn sleep
| Characteristics | Values |
|---|---|
| Sleep patterns | Newborns sleep for 16-18 hours per day in intervals of one to four hours. |
| Sleep environment | The baby should sleep in the same room as the parents for the first six months. |
| Feeding | Newborns wake up several times at night to feed. Warm milk before bed can be soothing. |
| Routine | A bedtime routine can help the baby settle. This could include reading a book, singing a lullaby, or putting on a wind-up musical mobile. |
| Temperature | Being too hot or too cold can disturb the baby's sleep. |
| Stimulation | Too much excitement before bedtime can wake the baby up. |
| Sleep position | Always place the baby on their back to sleep. |
| Transitional objects | A consistent blanket, stuffed animal, or favorite toy can provide comfort to the baby. |
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What You'll Learn
Safe sleeping
Sleep Environment
Creating a safe sleep environment is crucial. The American Academy of Pediatrics (AAP) recommends that infants sleep in their own sleep space, on their backs, in a crib, bassinet, or portable play yard with a firm, flat, and waterproof mattress. The mattress should fit snugly and be covered with a fitted sheet. Avoid soft sleep surfaces like adult beds, waterbeds, sofas, or pillows, as they increase the risk of suffocation. Keep the crib clear of loose blankets, pillows, stuffed toys, bumpers, and other soft items.
Room-Sharing and Bed-Sharing
Room-sharing is considered safe, and it is recommended that newborns sleep in the same room as their caregivers for the first 6 months. However, bed-sharing is not advised as it increases the risk of SIDS and other sleep-related deaths. If you choose to share a bed with your baby, ensure you follow safe bed-sharing practices, such as always placing the baby on their back and avoiding bed-sharing when extremely tired or if the baby is ill or premature.
Temperature and Dress
Maintain a comfortable temperature in the room, and dress your baby lightly. Avoid overdressing or over-bundling, as it can lead to overheating. Use a sleep sack or wearable blanket instead of blankets to keep your baby warm. Do not cover your baby's head while they sleep, and watch for signs of overheating, such as sweating.
Swaddling
Swaddling, or wrapping the baby in a light blanket, can help soothe a crying baby. If you choose to swaddle, ensure the baby is on their back, and stop swaddling when they start trying to roll over to prevent the risk of suffocation.
Safe Sleep Products
Avoid using products that claim to reduce the risk of SIDS, such as sleep positioners, wedges, or monitors that detect heart rate and breathing. These devices have not been proven effective and may even lead to rare cases of infant death. Ensure that any sleep products you use are approved by the U.S. Consumer Product Safety Commission (CPSC) and meet federal safety standards.
Breastfeeding and Pacifiers
Breastfeeding is recommended whenever possible, and it is advised to give babies human milk exclusively for the first six months. Breastfeeding reduces the risk of SUID and provides numerous health benefits. Additionally, offering a pacifier at naptime and bedtime can help lower the risk of SUID.
Routine and Stimulation
Establishing a soothing bedtime routine can help your baby settle. Singing lullabies, reading, or using a wind-up musical mobile can create a calm environment. Avoid too much excitement or stimulation before bedtime, and keep middle-of-the-night feedings and diaper changes quiet and calm.
Remember, each baby has a unique sleep pattern, and it may take some time to settle into a routine. Prioritize safe sleeping practices to reduce the risk of sleep-related infant deaths and consult your healthcare provider for further guidance if needed.
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Room-sharing
The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing for at least the first 6 months of a baby's life, and ideally for a year, to reduce the risk of Sudden Infant Death Syndrome (SIDS). Bed-sharing increases the risk of SIDS and other sleep-related deaths, so it is important to always place your baby in their own safe sleeping space, such as a crib or bassinet. Additionally, make sure that all sleep surfaces and products you use have been approved by the relevant safety organizations and meet federal safety standards.
Research has shown that room-sharing beyond 4 months of age can lead to an increase in unsafe sleep practices. Babies who room-share beyond this age are more likely to be brought into their parents' bed during the night, and to have pillows, blankets, and other unsafe items around them while they sleep. This can increase the risk of SIDS. It is important to note that room-sharing does not mean that babies cannot have a consistent bedtime and bedtime routine.
The benefits of room-sharing include easier breastfeeding, as breast milk is digested more quickly than formula, and having the baby nearby can make it easier for mothers to breastfeed frequently. However, one downside is that both babies and parents tend to get less sleep due to the baby's frequent wakings.
Transitioning to a separate room can be done gradually, by trying to get longer and longer stretches of sleep in the crib each night. It is important to remember that every family and child is different, and you know your baby best, so you can decide what steps will work for your family.
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Bedtime routines
Newborns have their own sleep schedule and tend to sleep for 14-18 hours in a 24-hour period. They usually sleep in short bursts of 2-3 hours between feeds, both night and day.
Keep Things Calm and Quiet
Keep things quiet and calm during night-time feeds and nappy changes. Keep the lights low and avoid playing with or talking to your baby. This will help your baby understand that night-time is for sleeping.
Feed-Play-Sleep Pattern
A good daily pattern to follow is 'feed-play-sleep'. After a feed and nappy change, your baby will likely be alert and happy, making it a good time to play with them before putting them down to sleep.
Night-time Feed and Sleep
At night, you can try waking your baby for a feed just before you go to bed. This might help them sleep for a bit longer. If your baby sleeps after a 7 pm feed and wakes up at 2 am to eat, try waking them for a feed at 11 pm instead. You can then put them down to sleep until an early-morning feeding at 5 am or 6 am.
Bedtime Activities
A bedtime routine will help your baby understand that it's time to go to sleep. This might include a bath, storytime, and a cuddle. You can also try singing to your baby or rocking them to sleep. Just be consistent so that your baby soon associates these steps with sleeping.
Safe Sleep Environment
Always place your baby on their back to sleep on a firm, flat surface. Keep the crib or bassinet free from any toys, pillows, blankets, and other items that could be a hazard. Dress your baby for the room temperature to avoid overheating and keep them away from secondhand smoke, which increases the risk of SIDS.
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Soothing techniques
Newborns sleep for around 16-18 hours a day, but they wake up several times at night for feeds. They will usually sleep for one to four hours at a time and then stay awake for one to two hours before falling back asleep.
- Swaddling: Wrapping your baby in a light blanket can help to soothe them and make them feel secure. Make sure to stop swaddling once they start trying to roll over.
- Rocking and cuddling: It's perfectly fine to rock and cuddle your baby as they settle down. Newborns who are held or carried during the day tend to have less colic and fussiness.
- Singing: Singing lullabies or quiet songs can help calm your baby and prepare them for sleep.
- White noise: A wind-up musical mobile or white noise machine can be turned on when you put your baby to bed.
- Warm milk: Whether it's breast or bottle, warm milk before bed can have a comforting and soothing effect.
- Consistent routine: A simple, soothing bedtime routine can help your baby settle. For example, you can include activities such as reading a book, singing a song, or praying.
- Consistent environment: Keeping the bedtime routine consistent can help your baby recognize sleep cues. This includes maintaining a quiet and calm environment during middle-of-the-night feedings and diaper changes.
- Safe sleep environment: Ensure that your baby sleeps on their back and that all sleep products meet safety standards. Avoid using sleep positioners, weighted blankets, or swaddles.
- Room-sharing: Having your baby sleep in the same room as you for the first six months can help with feeding, comforting, and monitoring. However, avoid bed-sharing as it increases the risk of SIDS.
- Timing and patterns: During the day, follow a 'feed-play-sleep' pattern. After a feed and nappy change, your baby will likely be alert and happy, making it a good time to play with them before putting them down to sleep. Offer dinner 1.5-2 hours before bedtime to allow for proper digestion.
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Foods to encourage sleep
Newborns average 16-17 hours of sleep per day, usually sleeping for one to four hours at a time. They will then be awake for one to two hours before falling back asleep. However, newborns do not have a sense of day and night and will wake often to eat, no matter the time.
There are no magic foods to guarantee a settled night for your newborn, but there are some nutritious foods that might help. It is important to note that infants have tiny tummies, and a big meal will increase their metabolic rate and body temperature, making it harder for them to fall asleep. Aim to offer dinner one and a half to two hours before bedtime to allow your baby to fully digest their food.
- Slow-burning complex carbohydrates such as sweet potatoes. These will help to avoid spikes in sugar levels as the nutrients are absorbed at a slower rate.
- Salmon, which is one of the best sources of long-chain omega-3 fatty acids EPA and DHA. These essential fatty acids are critical for your baby's brain and visual development, and DHA also increases serotonin levels, which could help your baby fall asleep.
- Warm milk before bed, whether breast or bottle-fed, can have a comforting and soothing effect.
In addition to food, there are other ways to help your baby sleep:
- Establish a bedtime routine and put your baby to sleep as soon as they show signs of tiredness.
- Keep things quiet and calm during middle-of-the-night feeds and nappy changes.
- Avoid too much excitement and stimulation just before bedtime, and spend some time winding down with calmer activities such as reading.
- Room-sharing for the first six months can help with feeding, comforting, and monitoring at night, but avoid bed-sharing as it increases the risk of SIDS.
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Frequently asked questions
Newborns sleep for around 16 to 18 hours per day, usually in one-to-four-hour stretches. They will be awake for one to two hours before falling back asleep.
Newborns need to be fed throughout the day and night, so warm milk before bed can be comforting and soothing. A good pre-bedtime meal option is complex carbohydrates, such as sweet potato, which provide a slow release of energy to avoid spikes in sugar levels.
Newborns will take a while to distinguish between day and night. During the day, talk and play with your baby when they are awake to show them that night-time is different. You can also try to establish a bedtime routine, such as reading a book, singing a lullaby, or putting on a wind-up musical mobile.
