Herbie Murray
Newborn twins can bring double the joy, but also double the sleep deprivation. While it can be chaotic to navigate the sleeping needs of two babies, there are some tips and tricks to help you and your twins get a good night's rest. Firstly, it is important to establish a predictable yet flexible routine. This includes feeding, playing, and sleeping at similar times, which can help your twins develop a synchronized sleep pattern. It is also crucial to create a safe and healthy sleep environment, which may include using bassinets, cribs, or cots, and ensuring the room is optimized for sleep with the right temperature and white noise. Additionally, techniques like swaddling and sleep sacks can aid in soothing your twins and regulating their temperature. Remember, every baby is unique, so you may need to adapt your approach based on their individual needs.
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What You'll Learn
Safe sleep environment
Safe Sleep Practices
To create a safe sleep environment for your newborn twins, it is important to follow safe sleep practices. The American Academy of Pediatrics (AAP) recommends that each baby has their own separate space for sleep. When they are small, twins can sleep in a single cot, which is known as co-bedding and is considered safe. However, as they get older and start moving more, it is recommended to transition them into their own individual cribs or cots. This provides them with their own space to move freely and get comfortable while sleeping.
Optimising the Sleep Environment
To optimise the bedroom or nursery for sleep, it is recommended to set the temperature between 68-72°F (20-22.2°C). The room should also be darkened, as darkness helps your babies fall asleep, stay asleep, and can lead to more restorative sleep. Additionally, white noise is important for newborns as it mimics the loudness they experienced in the womb, making it easier for them to adjust to sleeping outside the uterus.
Safe Sleep Positions
It is recommended to place your twins on their backs when they sleep. If they are sharing a cot, place them with the tops of their heads facing each other and their feet at opposite ends, or side by side with their feet at the foot of the cot.
Daytime Naps
Apply the same safe sleep practices during daytime naps as you do at night. Ensure that each baby has their own safe space for naps, whether it's a crib, bassinet, or another suitable option. A bedtime routine can also help signal to your babies that sleep time is approaching.
Soothing Techniques
Swaddling can be an effective soothing technique to help calm your twins and prepare them for sleep. Sleep sacks are also recommended as they help babies regulate their temperature and provide a sense of security.
Feeding and Schedules
Feeding your twins frequently during the day can help them sleep for longer stretches at night. Keeping your twins on a similar schedule can also help you maximise your own sleep as a parent. Newborns can only stay awake for short periods, so it's important to avoid overtiring them by keeping them awake for too long.
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White noise
There are several options for white noise machines and apps. You can purchase a white noise machine, which often has continuous sound settings and extra features like a nightlight. Alternatively, you can use a white noise app on your phone, which may include a shushing application. Some apps play specific sounds, like a vacuum cleaner, to help soothe your twins. Music streaming apps also offer white noise playlists curated for babies.
When using white noise, it is important to consider the volume. Medical researchers have called for the regulation of white noise devices for babies and young children, as long-term exposure to white noise at high volumes could harm their development, leading to hearing loss or learning setbacks. It is recommended to keep the noise under 70 decibels, as anything over 80 decibels can be damaging, especially for babies' small ear canals.
Establishing a sleep routine for your newborn twins is essential, and white noise can be a helpful tool. However, it may require some trial and error, as every baby is different when it comes to sleep needs. In addition to white noise, other strategies to promote peaceful sleep for your twins include ensuring they are well-fed before bedtime and swaddling them to provide a sense of security and mimic the snugness of the womb.
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Swaddling
Benefits of Swaddling
Tips for Swaddling Twins
- Keep your twins on a similar schedule to maximise your own sleep.
- Use thin, soft, square blankets that are large enough to wrap around each baby.
- Place each baby on their back, with their head just above the fold of the blanket and their feet pointing towards the bottom corner.
- Straighten one arm at a time, pulling the corresponding corner of the blanket across the body and tucking it securely.
- Ensure the blanket is loose enough for the baby's hips to move freely, while still providing a snug fit.
- Practice makes perfect—don't be discouraged if it takes a little time to perfect the art of swaddling.
Other Sleep Tips for Newborn Twins
- In the early days, coordinate night feeds so that both twins are fed at the same time.
- Optimise the bedroom for sleep with white noise or sound machines, as this mimics the loudness in the womb and helps newborns sleep better.
- Consider a twin bassinet in your room to keep the twins close by for night feedings and to supervise their sleep.
- Establish a predictable yet flexible routine to help your twins develop strong sleep habits.
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Sleep sacks
When choosing a sleep sack, it is important to consider the different types available. For instance, swaddle sleep sacks are designed for newborns and are typically tighter, wrapping around the baby's body. These can be made of exceptionally soft materials, such as merino wool, and are designed to fit snugly. Swaddling helps to minimise the startle reflex and is one of Dr Karp's famous Five S's to soothe a crying baby. It is recommended to transition out of swaddling between 8-12 weeks old as babies start to move more.
Some popular options for sleep sacks include the Halo Sleep Sack, which can be used as a transitional sleep sack when a swaddle becomes too small. The Zipadee-Zip is another option, which is safe for older babies and allows them to roll both ways. The Snuggy Buddy is also recommended by some parents as it has built-in loveys, which are great for self-soothing.
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Separate cots
Newborn twins can sleep in the same crib initially, and many parents choose to keep their twins in the same crib until they start rolling and bumping into each other. The UK National Health Service says that twins can share a crib in their first few weeks.
However, if one twin is waking the other, you can try putting them in separate cots. Cots can be placed next to each other so the babies can still see and touch each other. In the early days, you can coordinate night feeds so if one wakes up, you can feed the other at the same time. It's recommended that babies sleep in the same room as their parents for the first 6 months, as this is known to reduce the risk of cot death.
If you are looking to establish a sleep schedule for your newborn twins, it is important to know that newborns have irregular sleep patterns at first. However, you can try to sync up your twins' schedules so they eat, sleep, bathe, and get changed at the same time. When their circadian rhythms finally align, you will have more time to rest.
To help your twins sleep, you can also try swaddling, white noise, and a bedtime routine. A bassinet in your room can also be a safe place for your twins to sleep at night and be within close reach for night feedings.
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Frequently asked questions
It is recommended to get your twins on the same sleep schedule, as this will help you get more rest. To do this, you can try waking your second baby when the first wakes and feeding them at the same time. You can also try to coordinate night feeds so that if one twin wakes up, you can feed the other at the same time.
You can consider a twin bassinet, a portable bassinet, a baby bouncer, or a Pack 'n Play. Each baby having their own sound machine can also help with noise in the nursery and on the go.
It is important to create a safe and healthy sleep environment for your twins. Ensure that their beds are free from extra bedding, stuffed animals, or loose clothing. You can also try using white noise, which mimics the loudness in utero, to help your twins sleep.
While many parents choose to have their twins share a crib, there is no evidence that this is beneficial. In fact, the American Academy of Pediatrics (AAP) advises against crib-sharing due to the increased risk of sudden infant death syndrome (SIDS). It is recommended to separate your twins into their own individual cribs, especially as they start to move more.
It is important to have a predictable yet flexible routine for your twins. You can also try swaddling your babies, as this can be soothing and help them sleep. Additionally, consider optimizing their nursery by setting an ideal temperature between 68-72 degrees Fahrenheit.
