Success with Newborn Sleep

If you're deep in the throes of newborn life, you may be wondering how to best support your baby (and you!) to get better and more sleep.

Although your baby is not ready to learn independent sleep skills quite yet, there are many ways that you can help support your little one to sleep better and to shape their sleep so that when their sleep cycles mature and they hit the 4-month sleep regression, they are already well on their way to great nights and great naps.

You can start from the very early days to setup your baby for sleep success down the road. When you do this, the struggles that you may encounter as they enter the infant stage can be dramatically reduced.

Tip #1 Sleep Space:

Having your newborn sleep in a bassinet or crib from the very beginning is a safe sleep practice and will also get them used to being in their own sleep space. If your little one prefers a lot of closeness, a bassinet setup very close to your bed can work well for many parents and caregivers who want that closeness and may need ease of access to tend to their baby overnight. This will help them adapt to sleeping on their own and is the safest option for their sleep. Avoid having them sleep on you if you're also going to be asleep in a chair, couch or bed. If they are going to sleep on you, have them in a newborn carrier while you're alert.

Tip #2 Day-Night Confusion:

Some babies may have day-night confusion when they are first born, so, in that case, from the very beginning night time sleep should take place in a very dark room at night and naps should be in a bright environment during the day to help their body begin to regulate. You can also get them outside and exposed to daylight in the morning when they wake as well as at dusk, and aim for their wake up time to be somewhere between 6:30 and 8:30 am. It also helps to limit all daytime naps to no more than 2 hours at a time.

Tip #3 Napping:

Newborns require a lot of sleep in a 24-hour period, usually between 16-18 hours, so, napping them on a regular basis is very important to ensure they aren't becoming overtired during the day. Typically they will be napping a minimum of 5 times per day. Napping them on-the-go, in a carrier or the stroller can be a helpful way to ensure they are getting the rest they need without having to worry about getting them to sleep in their bassinet or crib, and when they do nap. However, if you would like to try out some naps in the bassinet, you can certainly go ahead and do so!

Tip #4 Wake Windows:

Newborns will be able to handle more and more awake time as they grow. In the early days, it will feel like they are sleeping most of the time they are not eating. In their first month of life, you will see wake windows of 45-60 minutes, and in the second month this will increase to 60-75 minutes and by month three you can find they are able to stay awake for 75-90 minutes at a time before needing to relieve their sleep pressure with a nap. Following these windows can help keep them rested and happy throughout the day and set the stage for a better night of sleep.

Tip #5 Bedtime Routines:

Having calm vibes also helps your little one feel safe and relaxed. You can implement a bedtime routine from the early days and keep doing it night after night to help them regulate and begin to have a positive association with sleep. Choose a few calming activities to do in a dimly lit room and put them down. It also can help to get your baby outside for a bit of fresh air between their last nap and bedtime can help, too.

Tip #6 Feeding:

Newborns need calories and nourishment overnight. It is normal and expected for them to wake and feed every few hours around the clock. When they do wake due to hunger, feed them in the dimly lit room, and put them right back down to sleep. Always check with your doctor to determine how much they need to be eating overnight, to ensure they're receiving what they need.

There is so much that changes during the newborn phase of development. You will notice that they will gradually begin to stay awake for longer periods of time and that they will begin to adapt to their new environment and life with you and your family. And, note that their sleep will go through a dramatic and permanent shift around 3 to 4 months of age when their sleep cycles mature to that of an adult and they begin cycling through light and deep phases of sleep. This can often be called the "4-month sleep regression" is a great time to begin focussing on teaching independent sleep skills. I have a post with more about that change here.