Understanding and establishing healthy sleep habits from the outset is crucial for both the infant's development and the parents' well-being. For new parents, ensuring your baby gets ample sleep during the night and day can be nerve-racking and challenging.
With that, here are 10 proven strategies to help newborns achieve better sleep at night.
How to Get a Newborn to Sleep at Night
1. Understand Newborn Sleep Patterns
Newborns have distinctive sleep cycles, markedly different from those of adults. They generally require 14-17 hours of sleep each day, usually in 2-4 hour intervals due to their need for frequent feeding. Recognizing these patterns allows parents to set realistic expectations and devise effective sleep strategies.
2. Establish a Consistent Bedtime Routine
Consistency in bedtime routines is vital in signaling to the newborn that it is time to sleep. Effective routines might include:
Bath Time: A warm bath to relax the infant.
Feeding: Ensuring the baby is well-fed before sleep.
Quiet Time: Activities such as reading a book or singing a lullaby.
Dim Lights: Reducing light levels to create a conducive sleep environment.
Repeating these activities in the same order each night helps the newborn associate these routines with sleep.
3. Create a Sleep-Inducing Environment
The sleep environment significantly impacts a newborn's ability to sleep well. Key considerations include:
Darkness: Utilizing blackout curtains to maintain darkness.
White Noise: Employing a white noise machine to mask household sounds.
Temperature: Keeping the room at a comfortable 68-72°F (20-22°C).
Safe Sleep Space: Ensuring the crib has a firm mattress and is free of pillows, blankets, or stuffed animals.
4. Recognize Sleep Cues
Identifying and responding to sleep cues can prevent the newborn from becoming overtired, which complicates settling. Common cues include yawning, eye-rubbing, fussiness, and reduced activity. Initiating the bedtime routine upon noticing these signs can facilitate smoother transitions to sleep.
5. Optimize Daytime Activities and Naps
Engaging the newborn in stimulating activities during awake periods and establishing a regular nap schedule can enhance nighttime sleep. Sufficient daytime sleep is essential to avoid overtiredness, which can hinder nighttime sleep.
6. Manage Nighttime Feedings
Nighttime feedings, while necessary, should be kept quiet and subdued to distinguish them from daytime activities. Minimizing stimulation and maintaining dim lighting during these feedings helps reinforce the concept of night and day.
7. Utilize Swaddling and Sleep Sacks
Swaddling can provide comfort and security for newborns, aiding in better sleep. Swaddles should be snug but not too tight, and the baby should always be placed on their back to sleep. As the baby grows, transitioning to a sleep sack can offer similar comfort without the risks associated with loose blankets.
8. Be Patient and Flexible
Each newborn is unique, and finding the right combination of sleep strategies may require patience and flexibility. Keeping a record of what methods are effective can assist in adjusting approaches as needed.
9. Maintain a Comfortable Sleep Schedule
Aligning the newborn's sleep schedule with natural circadian rhythms by exposing them to natural light during the day and maintaining a consistent bedtime can foster healthier sleep habits.
10. Seek Professional Advice When Necessary
Persistent sleep issues, despite employing various strategies, may necessitate consulting a pediatrician. A healthcare professional can identify any underlying medical conditions and provide tailored advice to address specific sleep challenges.
