Welcoming a new baby into your life is one of the most important, and joyous moments of your life, but that doesn’t mean it’s easy. Between the sleepless nights, figuring out breast or bottle feeding, and navigating postpartum, everything can begin to feel like a struggle. If you’re a new parent wondering how to get your sweet babe to sleep through the night, you’re not alone! While it may seem daunting, there are effective strategies to encourage healthy sleep habits in your newborn. Here’s a guide to help you and your baby find those precious hours of sleep.
Understanding Newborn Sleep Patterns
First, it’s essential to understand that newborns have different sleep patterns compared to older infants. In the early weeks, babies sleep around 14 to 17 hours a day, but this sleep is usually broken into short periods. Newborns have tiny stomachs and need to feed every few hours, which is perfectly normal.
Establish a Routine
Creating a consistent bedtime routine can signal to your baby that it’s time to wind down. This doesn’t have to be elaborate; even simple activities can be effective. Here are some steps you can include in your routine:
- Dim the Lights: Soft lighting helps cue your baby that it’s time to sleep. If you’re using a hatch sound machine you can use that for lighting and playing a soft song while you’re getting babe ready for bed (diaper change, lotion if needed and getting into PJ’s), then switching to white noise when they are being put down. This can act as a sleep cue that tells the baby they will be going to sleep soon. Try using a red light for middle of the night feeds and diaper changes to keep the stimulation level low.
- Gentle Bath: A warm bath can be calming and relaxing for your newborn and can help with digestion, but remember to only submerge your baby after their umbilical stump falls off. Baths also are not necessary, especially in the first weeks but it can be a wonderful time for you to connect with your baby before bed.
- Feeding: Offer a last feeding session to ensure they’re full before bed. Try to avoid feeding to sleep to avoid sleep associations, however this isn’t too important in the very beginning.
- Soothing Sounds: Consider using white noise while your baby is sleeping. Babies hear a lot in the womb! Sudden silence may be jarring for newborn babies. White noise also helps filter out other household sounds that may otherwise wake your baby.
- Swaddling: Swaddling can provide comfort and security, mimicking the feeling of being in the womb.
Create a Sleep-Friendly Environment
Your baby’s sleep environment plays a crucial role in their ability to sleep well. Here are a few tips:
- Keep the Crib Safe: Always place your baby on their back in a firm crib with a fitted sheet and nothing else in the crib. Avoid pillows, blankets, or toys that could pose a suffocation risk. Per the AAP, pacifiers are okay in the sleep space and may help protect against SIDS.
- Control the Temperature: Keep the room at a comfortable temperature—around 68-72°F (20-22°C) is ideal. Do not over dress baby. Avoid using fleece and other heavy fabrics that are not breathable. Typically babies only need one more layer than us to be comfortable. Try to use PJs and swaddles that are made of breathable and comfortable fabrics as infants are not good at regulating their temperatures, the saying goes: cold babies cry, hot babies die.
- Limit Stimulation: Make the nursery a calm and quiet space, free from bright lights and loud noises.
- Lighting: Make sure there are not any bright lights shining on baby, keep the lights dim at night to try to keep baby sleepy. Use black out curtains to keep the nursery dark during the day.
Recognize Sleep Cues
Pay attention to your baby’s sleep cues. Signs that your newborn may be tired include:
- Yawning
- Rubbing eyes
- Fussy behavior
- Looking away
- Redness across the eyebrows
- Rubbing face
Responding to these cues promptly can help prevent overtiredness, making it easier for your baby to settle down.
Encourage Daytime Wakefulness
During the day, encourage your newborn to be awake for longer periods. Playtime, gentle tummy time, and interacting with your baby can help them differentiate between day and night. Take them outside (weather depending) or hold them near a window to experience sunlight in order to help their developing circadian rhythm. This will help establish a natural rhythm as they grow.
Be Patient and Flexible
Every baby is unique, and sleep patterns can vary widely. It’s important to be patient and flexible as your newborn adjusts to life outside the womb. Keep in mind that it may take some time for your little one to sleep through the night consistently.
When to Seek Help
If you find that your baby continues to struggle with sleep despite trying these strategies, consider reaching out! We can offer personalized guidance tailored to your baby’s needs and your family’s circumstances. We would love to help!
Conclusion
Getting your newborn to sleep through the night is a gradual process that requires patience and consistency. By establishing a soothing bedtime routine, creating a sleep-friendly environment, and being mindful of your baby’s cues, you can set the stage for healthy sleep habits. Remember, it’s perfectly normal for newborns to wake frequently during the night, but with time and gentle guidance, your little one will be snoozing peacefully before you know it. Happy sleeping!
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