Newborn sleep – a phrase that can evoke both excitement (finally, some rest!) and trepidation (will they ever sleep through the night?). The reality is, newborn sleep patterns are unpredictable, and establishing a consistent routine can feel like a never-ending quest. But fear not, new parents! This guide offers practical tips and strategies to help you navigate the world of newborn sleep and create a foundation for calmer nights.
Understanding Newborn Sleep Patterns
Newborns have tiny tummies and need to feed frequently, leading to frequent wakings throughout the night. Their sleep cycles are also shorter, lasting around 40 -60 minutes, compared to a longer adult cycle. This means they transition between sleep and wakefulness more often, making it challenging to establish long stretches of sleep.
Creating a Calming Sleep Environment
- Safe Sleep Practices: Always place your baby on their back on a firm mattress in a cot free of loose bedding or soft toys to minimize the risk of Sudden Unexpected Death Syndrome (SUDS) Don’t overheat your baby or expose it to smoke. No hats or bibs when going to bed. (Raising Children Network).
- Darkness and Coolness: Maintain a dark and cool sleep environment for your baby. Darkness promotes the production of melatonin, a sleep-inducing hormone.
- Avoid blue light in the night time: (no phones/laptops at night time feeds)
- White Noise: Some babies like white noise machines or apps to create a calming and familiar sound that can mask background noises and soothe your baby.
Developing a Soothing Routine
A consistent bedtime routine can signal to your baby that it’s time to wind down. Here are some calming rituals to incorporate:
- Warm Bath: A warm bath can be a relaxing way to prepare your baby for sleep.
- Gentle Massage: A gentle massage with calming lotion can be soothing and promote relaxation.
- Dim Lights and Quiet Time: Dim the lights and reduce stimulation about 30 minutes before bedtime.
- Singing or Lullabies: Singing or playing soft lullabies can create a peaceful atmosphere. You could read them a story.
- Make sure they have been recently fed. Babies sleep longer if they have a full stomach.
Responding to Night Wakings
- Respond Promptly: When your baby wakes at night, respond promptly but calmly. This doesn’t have to mean picking them up immediately. Try soothing them with gentle pats, shushing, or offering a pacifier.
- Feed to Cues: Newborns have small stomachs and need to feed frequently, especially during the early months. Don’t hesitate to feed your baby if they show hunger cues.
- Avoid Overstimulation: During night wakings, avoid bright lights or engaging play. Keep interactions calm and focused on settling them back to sleep.
- Be Patient and Consistent: Establishing a sleep routine takes time and consistency. Don’t get discouraged if your baby doesn’t fall asleep immediately. Continue to offer soothing cues and stick to your routine as much as possible. Babies are constantly growing & developing so be flexible about settling techniques over time.
Seeking Support
If sleep deprivation is causing significant stress or impacting your daily functioning, don’t hesitate to seek support. Organizations like Tresillian (https://www.tresillian.org.au/) & Karitane (https://karitane.com.au/) offer sleep settling programs and support groups specifically designed to help new parents navigate the challenges of newborn sleep.
Additional Tips
- Swaddling: Swaddling can create a sense of security and comfort for some newborns, promoting longer sleep stretches -always follow safe swaddling guidelines. Some babies prefer sleep suits.
- Offer a Pacifier: If your baby takes a pacifier, it can be a helpful tool for self-soothing and settling back to sleep.
- Take Turns: If you have a partner, consider taking turns comforting your baby during night wakings, allowing each other to get some uninterrupted sleep.
Remember:
- Every baby is different, and there’s no one-size-fits-all approach to newborn sleep.
- Be patient, consistent, and focus on creating a calming and predictable sleep environment.
- Don’t be afraid to seek support from your partner, family, or healthcare professionals.
With a little patience, perseverance, and these helpful tips, you can create a foundation for better sleep for your newborn and ultimately, for yourself.
We hope you found this article valuable. To gain a deeper understanding of how to sleep & settle your newborn baby go to Our Classes and Book a Having a Baby Class most relevant to you. We offer in-person classes, online classes and a combination of both online and in-person, to cater for everyone’s needs for the antenatal classes that suit best. I’d love to see you there.
Carmel Heazlewood