Colin Snow
Newborns sleep for 14 to 18 hours a day, but they do not have much of a sleep pattern. They wake up frequently for feedings both day and night, and their internal clock may be off, so they mix up their days and nights. Newborns also go through shorter sleep cycles of about 50 minutes, with half of that time spent in REM sleep, which involves increased movement, vivid dreams, and rapid eye movement. This is why newborns tend to be restless sleepers, tossing and turning, and even whimpering.
| Characteristics | Values |
|---|---|
| Sleep hours | 14-18 hours a day |
| Sleep cycles | 50 minutes |
| REM sleep | 50% of sleep cycle |
| Sleep position | On their back |
| Sleep pattern | No fixed sleep pattern |
| Sleep routine | Establish a bedtime routine |
| Sleep environment | Dim lighting, white noise, swaddling |
| Sleep regression | Caused by overstimulation |
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What You'll Learn
Shorter sleep cycles
Newborns aged 0 to 3 months have not yet learned to settle by themselves, so it's common for them to be unsettled and restless. They wake up frequently overnight between shorter sleep cycles and when they need to be fed or changed. Newborns generally sleep about 14 to 18 hours in a 24-hour period, with nearly half of their sleep time in active sleep.
The average adult sleep cycle lasts between 90 and 120 minutes, with 20 to 25 percent in REM sleep. In contrast, a newborn's sleep cycle lasts about 50 minutes, with 50 percent in REM sleep, until they are six months old. These shorter sleep cycles and frequent REM phases are what cause restlessness in newborns. During the REM phase, newborns instinctively toss and turn, or even whimper, and this is completely normal. If left alone, they will slowly transition back into a deep sleep. Rushing to pick them up every time they are restless, however, disrupts their sleep cycle.
Responsive settling or responsive parenting is important for a newborn's physical and emotional well-being. This means understanding and responding to your baby's cues to help you develop a close and loving relationship with your baby. Each baby is different, and their total daily sleep will vary. Their ability to settle comes down to their individual temperament. Some babies are very difficult to settle, which can be stressful and upsetting.
Establishing a bedtime routine is a good way to help your newborn adjust to a regular sleeping pattern. This could include a warm bath, breastfeeding, or changing into their pajamas. The more consistently you practice this routine, the more quickly they'll associate it with bedtime and become drowsy. You can also try playing white noise, as newborns are used to the constant noise in the womb, such as their mother's heartbeat.
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Frequent REM sleep
Newborns sleep for up to 18 hours a day, but their sleep patterns are very different from those of adults. Newborns take longer to enter deep sleep, and their sleep cycles are much shorter, lasting between 30 and 50 minutes. During the first few months of life, newborns spend a significant amount of time in REM sleep, which is vital for brain development.
REM sleep, or rapid eye movement sleep, is a light sleep phase characterised by increased movement, vivid dreams, and rapid eye flickering. Newborns spend about 50% of their sleep time in REM sleep, compared to 20 to 25% for adults. This high proportion of REM sleep is thought to support the maturation of the central nervous system and plays a critical role in learning and memory consolidation.
The short sleep cycles and frequent REM phases are what cause restlessness in newborns. Whenever they enter the REM phase, newborns instinctively toss and turn or even whimper. This is completely normal, and if left alone, they will slowly transition back into a deep sleep. Rushing to pick them up every time they stir will only disrupt their sleep cycle.
To help your newborn sleep through the night, it is important to establish a consistent bedtime routine and create a soothing sleep environment. You can also encourage regular naps during the day to ensure they are getting enough total sleep. It is also helpful to teach your baby the difference between night and day by exposing them to lots of natural light during the day and keeping the lights low at night.
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Sleep position
Newborns spend about half of their sleep time in active sleep, which is similar to REM sleep in adults. However, unlike adults, newborns' skeletal muscles are not paralysed during this stage, so they move around, make noises like grunts and cries, and sometimes even open their eyes. This active sleep is necessary for their development, as their brain and body are still learning essential skills like digestion.
While active sleep is a normal part of newborn sleep, it can be challenging for new parents, as the noises and movements can make it difficult to determine if their baby is actually awake or just in a light sleep phase. It's important to remember that picking up your baby every time they make a sound can disrupt their sleep cycle. If you leave them alone, they will slowly transition back into a deep sleep.
To help your newborn settle and get better sleep, you can try establishing a bedtime routine with activities like a warm bath, breastfeeding, or changing into pajamas. Being consistent with this routine will help your baby associate it with bedtime and make them drowsy. You can also try playing white noise, as newborns are used to the constant sounds of the womb, such as their mother's heartbeat. However, use white noise sparingly so your baby doesn't become dependent on it.
Another important aspect of creating a soothing sleep environment is maintaining distinct differences between daytime and nighttime. During the day, let in lots of natural light and keep the noise level similar to everyday household sounds, as newborns need to learn to sleep through these everyday noises. At night, dim the lights and keep the noise level low to signal that it's time for sleep.
Additionally, it's crucial to place your newborn on their back to sleep. While babies feel more secure sleeping on their tummies, this position is linked to a higher risk of sudden infant death syndrome (SIDS). If your baby won't settle on their back, consult your pediatrician, who can advise on any physical issues and provide tricks to encourage back sleeping, such as swaddling.
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Noises during sleep
Newborns spend nearly half of their sleep time in active sleep, which is similar to REM sleep for adults. However, unlike adults, newborns' skeletal muscles are not paralysed during this stage, so they move around, make noise, and sometimes even open their eyes while sleeping. This active sleep can be quite noisy, with newborns making grunting sounds, moaning, and even whimpering. These noises are a normal part of their sleep and are not a cause for concern.
The shape of newborns' vocal cords is very thin, so the air passing over them when they breathe can create strange sounds, such as wheezing, gurgling, and gasping. These sounds may be worrying for new parents, but they are typical of newborn sleep. It's important to distinguish these normal sleep noises from those that may indicate sickness, discomfort, or distress.
While newborns need about 14 to 18 hours of sleep per day, this sleep is broken up into shorter sleep cycles of about 50 minutes, with frequent REM phases. These shorter cycles and REM sleep, which involves increased movement, are what cause restlessness in newborns. As they get older, their sleep cycles will lengthen, and they will spend less time in REM sleep, resulting in more peaceful sleep.
To help your newborn settle and get better sleep, it's important to establish a bedtime routine. This could include activities such as a warm bath, breastfeeding, or changing into pajamas. Consistency in this routine will help your baby associate these activities with bedtime and become drowsy more quickly. Additionally, creating distinct environments for day and night can help your newborn learn the difference between daytime and nighttime. During the day, let in lots of natural light and keep the noise level similar to that of everyday household noise. At night, dim the lights and keep the noise low and soothing.
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Establishing a bedtime routine
It is common for newborns to be restless while sleeping. This is because newborns are still adjusting to a regular sleeping pattern and experience shorter sleep cycles and frequent REM phases, which cause restlessness.
Start early
It is beneficial to start a bedtime routine as early as four to six weeks old or when your baby is around eight weeks old. However, there is no right or wrong age to start. The key is to be consistent with the routine once you establish it.
Choose a suitable bedtime
Set your newborn's bedtime to be around 10:00 or 11:00 p.m. This way, if they sleep for about nine hours, it will align with a typical night's sleep, such as from 10:00 p.m. to 7:00 a.m.
Create a soothing environment
Before starting the bedtime routine, ensure you begin early enough in the evening so you don't feel rushed. Keep the lights low and minimise screen time at night to signal that it's time to wind down. You can also play white noise, soft music, or use a fan to create a soothing background sound, as newborns are used to the constant noise in the womb.
Engage in calming activities
Include activities that your baby finds soothing. You can read a book, sing a lullaby, or give them a warm bath. Avoid physical activity close to bedtime, as it may overstimulate your child, making it difficult for them to fall asleep.
Incorporate sleep cues
Sleep cues are essential in a bedtime routine. You can rock your baby, use a pacifier, or swaddle them safely. These cues will help your baby relax and associate them with bedtime. However, remember to wean off certain sleep cues like swaddling and pacifiers when your baby can roll to their belly to avoid SIDS risks.
Combine routines for multiple children
If you have a toddler and a newborn, you can combine their bedtime routines. Undress each child, apply calming lotion, and give them a baby massage. Then, put on clean diapers and place the baby in a bouncer while reading books to both children. Play lullaby music and white noise, feed and burp the baby, and put them to bed.
Remember, it's okay to keep the bedtime routine simple and adapt it based on your baby's responses. The most important thing is to be consistent and follow the same routine every night to help your newborn sleep better.
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Frequently asked questions
Newborns go through two different sleep cycles: quiet sleep and active sleep, spending about half of their sleeping time in each. During active sleep, newborns can be very active, making grunting noises, moaning, whimpering, crying out, and moving around. They may even open their eyes and look like they're awake, but they're actually asleep.
Active sleep is similar to REM sleep in adults. The main difference is that during REM sleep, adults' skeletal muscles are paralysed, whereas babies' muscles are not. This is why babies move around during active sleep.
Newborn sleep cycles last about 50 minutes, with 25 of those minutes spent in active sleep. These shorter cycles and frequent REM phases are what cause restlessness in newborns.
You can help your newborn sleep better by establishing a bedtime routine. This could include a warm bath, breastfeeding, or changing into pyjamas. You can also try playing white noise, as newborns are used to the constant noise in the womb.
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