Herbie Murray
Many new parents wonder when they will ever sleep again. The good news is that you will sleep again, but it may take some time. The first few months with a newborn can be exhausting, with interrupted sleep affecting both parents and baby. Establishing good sleep habits early on can help your entire family get the rest they need. It is important to remember that every baby is different, and there is no one-size-fits-all solution to improving sleep. However, there are some strategies that can help you lay a healthy sleep foundation for your newborn.
| Characteristics | Values |
|---|---|
| Sleep duration | Newborns need to be fed around the clock for the first few weeks, so they can only sleep for about three hours at a time. By the second month, some babies sleep longer at night, and by three months, they may sleep 7-8 hours without waking up. |
| Sleep position | Babies should sleep on their backs, and alone in their own space. Co-sleeping with a newborn can increase the risk of sudden unexpected infant death (SUID). |
| Sleep environment | The sleeping area should have subdued lighting and minimal stimulation to encourage good sleep habits. It should also be free of extra pillows, blankets, or soft bedding, as these can pose a safety hazard. |
| Sleep routine | Establishing a healthy sleep routine early on is important. This can include activities such as a bedtime bath, book, or song. By 6-12 months, most babies will have established regular naptimes during the day. |
| Breastfeeding | Breastfeeding lowers the risk of sudden infant death syndrome (SIDS) and can help new mothers get more sleep, as breastfed babies tend to fall asleep more quickly. |
| Sleep regression | It is common for babies to experience sleep regression around 4 months, which can disrupt their sleep patterns. |
| Individual variation | Every baby is different, and their sleep patterns can vary. Some babies may sleep through the night early on, while others may continue to wake up frequently. |
| Parental impact | Sleep deprivation is common for new parents and can affect their mood and cognitive function. Establishing good sleep habits for the baby can help improve sleep for the entire family. |
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What You'll Learn
Sleep training
- A stands for alone: Babies should always sleep in their own space, not with their caregiver, to prevent the risk of suffocation or falling out of bed.
- B stands for back: Babies should be placed on their backs to sleep, and once they are able to roll over on their own, you don't need to flip them back onto their back in the middle of the night.
- C stands for crib: Babies should sleep in a Consumer Product Safety Commission (CPSC) certified safe sleep space like a crib or bassinet with a firm mattress and no extra pillows, blankets, or soft bedding.
As your baby approaches the age of three months, you can start implementing gentle sleep training methods such as the "pick-up/put-down" method, where you place your baby in the crib while drowsy but still awake and gradually increase the time before picking them up to console them if they start to fuss.
It is important to remember that every baby is different, and there is no one-size-fits-all approach to sleep training. Establishing a healthy sleep routine early on, including dimming the lights and reducing stimulation, can help your baby recognize nighttime cues and eventually sleep through the night.
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Safe sleep practices
Establishing good sleep habits will help both you and your baby. Here are some safe sleep practices to consider:
Safe Sleep Space
- Always put your baby to sleep in a separate, but close-by, safe place.
- The Consumer Product Safety Commission (CPSC) recommends the use of a safe sleep space like a bassinet, crib, or portable play yard.
- Ensure your baby sleeps on a firm, flat mattress with a tightly fitted sheet.
- Avoid soft bedding, comforters, pillows, loose sheets, blankets, sheepskins, toys, positioners, or bumpers in the crib or sleep area.
- Decorate your baby's room as you choose, but leave the baby's sleep space empty.
- Do not let your baby sleep on car seats, swings, or sleep surfaces with one end higher than the other.
Sleep Position
- Babies should always sleep alone—not with you or another caregiver.
- Place your baby on their back to sleep for every sleep opportunity.
- Once they are bigger and able to roll over onto their stomach, you don't have to flip them onto their back in the middle of the night if they roll over.
- If you accidentally fall asleep while feeding or comforting your baby in your bed, put them back into their own sleep area as soon as you wake up.
Sleep Routine
- Jump on those early sleepy cues, like yawning, fidgeting, or rubbing their eyes, before your baby gets overtired.
- By 6 months, your baby will likely have three regular nap times during the day, reducing to two daytime naps by 9-12 months.
- Add a little structure to your baby's day by weeks 4-6. This could be a bedtime bath, book, or song.
- Dim the lights and quieten the space as much as you can.
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Sleep regression
Additionally, it's crucial to ensure a safe sleep environment for the baby. Pediatricians recommend following the "ABCs" of sleep safety: "A" for "Alone," meaning the baby should sleep in their own space, not in the same bed as the caregiver, to reduce the risk of suffocation or falling. "B" stands for "Back," indicating that babies should be placed on their backs to sleep until they are old enough to roll over on their own. "C" is for "Crib," referring to the use of a safe and certified sleep space, such as a crib or bassinet, with a firm mattress and no extra pillows or soft bedding.
While dealing with sleep regression, it's essential to remember that every baby is unique, and their sleep patterns may vary. Some babies may experience fussiness, increased feeding, or changes in behaviour during this time. It's important to rule out any physical concerns, such as sickness or teething, and provide extra comfort and support to your baby. Establishing good sleep habits during this time will benefit the entire family and help everyone get a good night's rest.
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Breastfeeding and sleep
Breastfeeding at night is important for establishing and maintaining a good milk supply and ensuring that newborn babies get all the milk they need to grow and thrive. Breastmilk works on a supply and demand basis, so the more milk that is removed, the more milk your breasts will make. In the early weeks, milk needs to be removed roughly every 2-3 hours, which is about how long newborn babies' small bellies can go between feedings.
Breastfeeding at night is also a vital way of comforting your baby. Babies wake up at night for many reasons, including being scared or uncomfortable, being too hot or cold, or feeling the need for comfort and connection. As adults, we have developed ways of meeting these needs ourselves, but babies have no way of independently meeting these needs, so they rely on their mother or parent to meet them. Night waking is the biological norm for babies, and research shows that breastfeeding mothers get more sleep than mixed- and formula-feeding mothers. While there is a perception that babies who have formula milk sleep longer than breastfed babies, evidence shows this is not the case.
To establish a healthy sleep routine, you can add a little structure to your baby's day by weeks 4-6. This could be a bedtime bath, book, or song. At this point, babies begin to understand nighttime cues. Around 3 to 4 months, they may be able to get to sleep on their own with these cues in place. Every baby is different, so don't worry if your baby is not ready to incorporate day/night cycles by this time.
It is recommended that babies sleep in their own space, not with you or another caregiver. Your baby could fall out of bed or even suffocate if you accidentally roll on top of them or their face becomes covered with soft bedding while you sleep. However, experts recommend room-sharing for at least the first 6 months of life, especially if you're breastfeeding. You can put a bassinet, play yard, or crib next to your bed to keep your baby close by, making it easier to breastfeed at night and reducing the risk of sudden infant death syndrome (SIDS).
Remember, establishing good sleep habits will help your entire family. It may be exhausting, but understanding why breastfeeding at night is so important can make it easier.
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Sleep deprivation coping mechanisms
Sleep deprivation is a common issue for new parents, and it can have serious consequences for your health. While you may not be able to completely avoid losing sleep, there are some strategies you can use to cope with sleep deprivation and get the rest you need. Here are some coping mechanisms to help you manage during this challenging period:
Establish a Healthy Sleep Routine
Creating a bedtime routine for your baby can help them sleep better and longer. This might include a bedtime bath, book, or song. By 4-6 weeks, you can start adding a little structure to your baby's day to help them understand day/night cycles. Look out for early sleep cues, such as yawning or fidgeting, and act on them to prevent your baby from becoming overtired.
Safe Sleep Practices
It's important to follow safe sleep practices for your baby. Pediatricians recommend the "ABCs" of sleep:
- Alone: Babies should sleep in their own space, not in bed with you or another caregiver, to reduce the risk of suffocation or falling.
- Back: Place babies on their backs to sleep. Once they can roll over onto their stomach, you don't need to flip them back onto their back.
- Crib: Use a Consumer Product Safety Commission (CPSC)-certified crib or bassinet with a firm mattress and no extra pillows, blankets, or soft bedding.
Power Naps
Aim for 7-9 hours of sleep per night, but remember that these hours don't have to be consecutive. Taking power naps during the day can help you make up for lost sleep and boost your alertness. Keep them between 20-30 minutes and take them mid-day or earlier to avoid interfering with your nighttime sleep.
Share the Load
Don't try to do all the feedings yourself. If you're breastfeeding, consider pumping breast milk so your partner can help with nighttime feedings. Share the load with your partner or support system, whether it's with feedings, diaper changes, or household chores. Take turns sleeping so that each of you can get a longer stretch of uninterrupted sleep.
Self-Care
Take care of yourself by getting regular exercise, such as walking or yoga, which can boost energy, improve mood, and enhance sleep quality. Practice deep relaxation techniques, such as breathing exercises, to help you feel refreshed. If you're feeling overwhelmed, stressed, or depressed, seek support from your healthcare provider or services like the Cry-sis helpline.
Remember, this challenging period won't last forever. By establishing healthy sleep habits and taking care of yourself, you can improve your sleep situation and overall well-being during this exciting but exhausting time.
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Frequently asked questions
You will sleep again, but it will take a while. In the first few weeks, newborns need to be fed around the clock, so their parents can rarely get more than 2-3 hours of sleep at a time. However, by the second month, some babies start sleeping longer at night, and by three months, they may even sleep 7-8 hours without waking up.
To help your baby sleep better, you can establish a healthy bedtime routine. Dim the lights and quieten the space as much as you can. You can also add a little structure to your baby's day by weeks 4-6. This may be a bedtime bath, book, and song.
According to pediatrician Tiffany Kimbrough, babies should always sleep alone in their own space, such as a crib or bassinet, and on their backs. They should also sleep on a firm mattress without any extra pillows, blankets, or soft bedding, which can be a suffocation hazard.
