Newborn Sleep Survival

Hey Mama! If you’re reading this, you’re probably deep in the trenches of newborn life, running on fumes, and trying to figure out the mystery that is newborn sleep. First off, take a deep breath. You’re doing an amazing job, even if it doesn’t always feel like it. Managing and figuring out newborn sleep is not for the faint of heart, but with a few tips and a whole lot of patience, you can help your little one (and yourself) get some much-needed rest. Let’s dive in!

Understanding Newborn Sleep

Newborns have a unique sleep cycle, and understanding it can help you navigate those sleepless nights a little easier. Unlike adults, newborns sleep in short sprints, usually between 2-4 hours at a time, and they don’t differentiate between day and night just yet. Their sleep is divided into two stages: active (or REM) sleep and quiet sleep. During active sleep, you might notice your baby twitching, smiling, or even making little noises. It’s totally normal and a sign that their brain is developing. Quiet sleep, on the other hand, is when they’re in a deeper sleep, and it’s typically when you can sneak in a nap yourself. Newborns spend more time in active sleep and are woken up much easier. They also spend more time in active sleep during the second half of the night, which is why they wake more frequently from 2 am onward. While this seems like a cruel joke on parents active sleep does have its benefits. It is safer and easier for them to wake in this state if their airways are restricted. We want them to wake if they are hungry, wet, cold or not breathing. There is also more blood flow to the brain in this state active sleep state which is crucial to their development.

1. Create a Sleep-Friendly Environment

Setting up a cozy, calm environment can make a big difference in helping your baby (and you) get better sleep. Here’s how:

Keep It Dark: A dark room signals to your baby that it’s time to sleep. Use blackout curtains if necessary and keep lights dim during the night. Using red light during night feedings and diaper changes can be helpful as it will keep your little one asleep and doesn’t interfere with melatonin production. Newborns do not fully need to wake to feed.

White Noise: Newborns are used to the constant sounds of your womb, so a little white noise can help them feel more secure. A white noise machine or even a fan can create a soothing background hum.

Room Temperature: Newborns are more sensitive to temperature changes and are most comfortable in a room that is 68-72 degrees F. It’s best to dress your baby in light breathable layers. Bamboo is a wonderful material for sleeping.

Sleep Sac: I much prefer a sleep sac over a tight swaddle for many reasons but it really comes down to what works best for you and what you want for your baby. A sleep sac still keeps them warm and snug without overly suppressing their moro reflex (startle reflex). The moro reflex is a survival reflex that activates when a newborn feels danger could be present. This relex also keeps them from falling into to deep of a sleep. This is important because newborns are still learning to breathe outside of the womb and often when in too deep of a sleep they will be more apneic.

2. Establish a Bedtime Routine (Yes, Even for Newborns!)

You might be thinking, “A routine for a newborn? Really?” Yes, really! While your little one might not have a set schedule yet, establishing a simple, calming routine before sleep can help signal that it’s time to wind down.

Bath Time: A warm bath can be a relaxing way to end the day. It’s also a great opportunity for some skin-to-skin bonding time.

Gentle Massage: After the bath, give your baby a gentle massage with some baby lotion. This not only helps relax them but also strengthens your bond.

Quiet Time: Dim the lights, lower the volume, and spend some quiet time together. Whether it’s reading a book or singing a lullaby, the goal is to create a calm atmosphere that cues your baby that it’s time to sleep.

Feeding to Sleep: This is ok, especially for a newborn. A full belly will help them sleep longer stretches and allow you to get some much needed sleep yourself or chores done. Make sure they get a good burp before laying to sleep or a gassy belly may keep them awake.

3. Follow Your Baby’s Sleep Cues

Newborns are little bundles of mystery, but they do give clues when they’re ready to sleep. Look for signs like:

• Yawning

• Rubbing eyes

• Fussing or crying

• Staring off into space

When you notice these cues, it’s time to start your sleep routine. The key is to put your baby down when they’re drowsy but not fully asleep. This helps them learn to fall asleep on their own—a skill that will pay off big time down the road!

4. Be Flexible with Feedings

Newborns have tiny tummies, so they need to eat often, including during the night. While it’s important to feed your baby on demand, you can start to gently differentiate between day and night feedings.

Daytime Feedings: During the day, keep the environment bright and engaging. Talk to your baby, make eye contact, and interact with them during feedings.

Nighttime Feedings: At night, keep things quiet and low-key. Use dim lighting or red light as I mentioned earlier, avoid talking too much, and keep interactions to a minimum. This helps signal to your baby that nighttime is for sleeping, not playing.

A breastfed baby will need to be fed every 2-3 hours and a formula fed baby will need to be fed every 3-4 hours. Until they start consistently gaining weight its is important to wake them for feeds if they are not already queuing they are hungry.

5. Practice Safe Sleep

Safe sleep practices are crucial for your newborn’s well-being. These are just the very basic safe sleep practices. If you are choosing to bedshare/breastsleep there are more steps to ensure that is done correctly and safely.

• Back to Sleep: Always place your baby on their back to sleep, whether it’s for naps or nighttime.

• Crib Safety: Your baby’s crib should have a firm mattress with a fitted sheet. Avoid pillows, blankets, stuffed animals, and bumpers in the crib. Nothing in the crib/bassinet other than baby.

• Room Sharing: It’s recommended to keep your baby’s crib or bassinet in your room for the first 6-12 months. This makes nighttime feedings easier and reduces the risk of SIDS (Sudden Infant Death Syndrome).

6. Don’t Stress About Sleep (It Will Get Better!)

It’s easy to get caught up in the idea that your baby “should” be sleeping through the night by a certain age, but the truth is, every baby is different. Some newborns are naturally better sleepers, while others take a little longer to figure it out. Try to go with the flow and focus on creating a consistent routine that works for you and your baby.

Remember, this phase is temporary. As exhausting as it is, your baby’s sleep patterns will evolve as they grow. Before you know it, those middle-of-the-night wake-ups will become fewer and farther between.

7. Take Care of Yourself

Last but certainly not least, take care of yourself. Sleep deprivation is tough, so don’t hesitate to ask for help. Whether it’s having your partner take a shift, asking a friend or family member to watch the baby for a bit, or simply sneaking in a nap when you can, prioritize your own rest as much as possible.

Motherhood is a journey filled with ups and downs, and sleep—or the lack thereof—plays a big part in it. Be kind to yourself, trust your instincts, and remember that you’re doing an incredible job. Before you know it, your little one will be sleeping soundly (and so will you!).

Sweet dreams!