Gina Johnson
Sleep is a tricky business for newborns and their parents. Newborns need about 14 to 17 hours of sleep each day, but they aren't developmentally ready to sleep through the night because they need to be fed frequently. In the first four weeks, newborns need to wake to eat about every 2.5 to 3 hours, even during the night. There are many reasons why your baby may not be sleeping, including hunger, illness, and not understanding the time of day. The good news is that there are lots of tips and tricks to help your newborn sleep, and you're certainly not alone in facing these challenges.
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What You'll Learn
Swaddling techniques
Swaddling is a technique that involves wrapping your baby snugly in a blanket to help them feel secure and calm, mimicking the environment of the womb. It is a time-tested practice that has been used for millennia and can be an effective way to soothe your newborn and promote better sleep. Here are some swaddling techniques to consider:
Selecting the Right Swaddle:
When choosing a swaddle for your newborn, it is important to prioritize both comfort and safety. Look for breathable materials such as cotton, muslin, or linen to prevent your baby from overheating. Avoid weighted swaddles, as they are not recommended by the American Academy of Pediatrics (AAP) due to safety concerns. You can also find ready-made swaddle blankets with zippers and velcro, or hands-up swaddle blankets if your baby prefers to have their arms up.
Creating a Safe and Calm Environment:
Introduce swaddling when your baby is relaxed and fed to increase the chances of them staying calm while you perfect your technique. Ensure the room temperature is comfortable, as swaddled babies can run the risk of overheating. Consider the thickness of the blanket and your baby's clothing, adjusting layers according to the environment.
Step-by-Step Swaddling Technique:
Follow these steps to swaddle your baby effectively:
- Spread the blanket out on a flat surface, such as a changing table or bed, with one corner folded down.
- Place your baby on the blanket, ensuring their neck is aligned with the folded corner.
- Gently bring one side of the blanket across your baby's body and tuck it under their back.
- Bring the other side of the blanket across and tuck it in securely.
- Fold the bottom corner of the blanket up and tuck it in to complete the cozy cocoon.
Transitioning Out of Swaddling:
Swaddling is generally safe during your baby's first few months, but it is important to know when to stop. The AAP recommends discontinuing swaddling once your baby is able to roll over, typically around 4 to 7 months of age. Consult your baby's healthcare provider if you have concerns or questions about swaddling safety.
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Hunger and thirst
To address hunger and thirst as reasons for your newborn's lack of sleep, you can try the following:
- Feed your baby more frequently during the day to ensure they get enough calories and nutrients. This will help reduce their need to feed at night.
- If your baby wakes up at night, offer them breast milk or formula to see if they are hungry or thirsty.
- Consult a pediatrician or a healthcare professional if you are concerned about your baby's feeding habits or if you suspect an underlying issue, such as an allergy, that may be affecting their sleep.
- Maintain a consistent bedtime routine and gradually wean nighttime feeds to help your baby sleep through the night.
- Expose your baby to morning light and daylight during the day to help regulate their sleep-wake cycle and promote the development of their circadian rhythm.
- Avoid sleep-inducing activities during the day, such as long car rides, to help increase their need for sleep later.
- Keep your baby awake a little longer during each waking period to help them sleep better at night.
- Offer a pacifier or a transitional object, such as a swaddle or a blanket, to provide comfort and help your baby settle down for sleep.
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Exposure to light
The Impact of Light on Circadian Rhythm
The circadian rhythm, or the body's internal clock, is influenced by light exposure. Newborns' circadian rhythms are still developing, so they need help distinguishing between day and night. Exposure to morning light is particularly important as it suppresses melatonin, a hormone that regulates sleep. This helps your baby's body establish a healthy sleep-wake cycle.
Daytime Light Exposure
It is recommended to expose your newborn to adequate light during the day. Move their high chair or nursing pillow to a sunny spot in the house, or let them nap in a light room. This daytime light exposure promotes the development of their circadian rhythm and may lead to better sleep at night.
Nighttime Light Avoidance
On the other hand, it's important to keep your baby's sleeping area as dark as possible at night. Even small amounts of light, like a night light, can disrupt their sleep. Darkness stimulates the production of melatonin, which aids in falling and staying asleep. It also helps prevent stimulation that could interrupt their sleep.
Light Exposure and Development
Research suggests that exposure to light plays a role in the development of circadian rest-activity patterns and weight gain in preterm infants. Studies have shown that a light-dark cycle promotes better sleep and weight gain compared to constant light or darkness. However, the type of light used in these studies was typically red LED light, which has a different impact on infants than brighter white or blue light.
Long-Term Effects of Light Exposure
There is some evidence that abnormal light exposure in newborns may have long-term effects. In mice, exposure to dim light at night during infancy was linked to increased anxiety-like behaviors in adulthood. Additionally, there are hypotheses that abnormal light exposure may be linked to the onset of bipolar disorder, metabolic disorders, and cancer, but these are still under investigation.
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Sleep cues and routines
Firstly, it's important to understand your baby's sleep cues. These are the behaviours that indicate when your baby is getting sleepy and ready for a nap or bedtime. Some common sleep cues in newborns include yawning, rubbing their eyes, pulling at their ears, and fussing or becoming cranky. They may also show signs of being overtired, such as increased irritability or hyperactivity. Understanding these cues will help you establish a consistent sleep schedule.
Secondly, establish a bedtime routine and stick to it as much as possible. A consistent bedtime routine can help your baby develop healthy sleep habits and recognise when it's time to wind down and go to sleep. This routine could include activities such as a bath, a massage, reading a story, singing lullabies, or rocking your baby gently.
You can also incorporate sleep cues into your routine to help your baby understand that it's time to sleep. For example, playing loud white noise or using a noise machine can mimic the sounds of the womb and create a calming atmosphere. Additionally, swaddling your baby can provide a sense of comfort and security, as it replicates the snug feeling of being in the womb.
It's also important to consider your baby's environment. Keep the room dark and limit any disruptions, such as sound and movement, while your baby is sleeping. You can also try putting them to sleep in a small crib, which may make them feel more secure.
Finally, remember that it's normal for newborns to wake up frequently during the night, especially in the first few weeks. They have tiny tummies and need to be fed every 2.5 to 3 hours, even at night. As they get older, you can gradually increase the time between night feedings, but always consult with your paediatrician before making any significant changes.
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Reverse cycling
- A baby who is constantly distracted by their surroundings and is too interested in what's going on around them to finish their daytime feedings.
- A baby who is going through a growth spurt and wants to feed more frequently, both during the day and at night.
- A baby who is refusing bottles when they are typically breastfed.
- A newborn who is confused about the difference between day and night and needs to be woken up for feedings every 2-3 hours during the day.
To address reverse cycling, here are some strategies to consider:
- Prioritize daytime feedings by offering full feedings every 2-3.5 hours during the day. This may involve waking your baby from a nap if it has been about 3 hours since their last feeding.
- Find a quiet, low-stimulation environment for feedings if your baby is a distracted eater.
- Be mindful of daytime sleep by following age-appropriate wake windows and ensuring your baby is active and engaged during their awake time.
- Gradually decrease the amount offered overnight and avoid adding extra night feeds that your baby doesn't need.
- Teach independent sleep skills to help your baby learn to regulate their sleep without depending on you.
- Consider night weaning, especially if your baby is getting most of their calories at night and is struggling to take full feedings during the day.
- Consult a pediatrician or sleep consultant for personalized advice and support.
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Frequently asked questions
Newborns need about 14 to 17 hours of sleep each day, and there are many reasons why your baby may not be getting this amount. Hunger, illness, and not understanding the time of day are common reasons for newborns not sleeping. You can try swaddling your baby, which replicates the snug feeling in the womb and helps them settle and sleep. Playing loud white noise, using movement, and keeping the room dark can also help. If you think your baby is experiencing an undiagnosed illness or allergy, consult your paediatrician.
Newborns are not developmentally ready to sleep through the night as they need frequent feedings. In the first 4 weeks, newborns need to wake up to eat about every 2.5-3 hours, even during the night. After this, you can allow one longer stretch of sleep in the night, but this shouldn't go longer than their age in weeks plus one. For example, a 4-week-old baby can sleep for up to 5 hours.
Newborns might sleep during the day and stay awake at night due to a day/night reversal schedule. This is temporary, and you can help them learn that day is for play and night is for rest by keeping them awake a little longer during each waking period during the day. Ensuring your baby gets enough light during the day can also help them sleep better at night, as this promotes the development of their circadian rhythm.
