As a Newborn Care Specialist (NCS), you already know that every job comes with unique schedules, family dynamics, and expectations. But if you’ve ever considered working in a ROTA Newborn […]
Newborn babies sleep A LOT. In the early weeks it seems like they wake to feed every few hours, then they're asleep again. As babies grow, their awake periods typically start to last longer and their sleep consolidates into patterns of regular daytime and nighttime sleep. It is normal for your baby to wake often, even at night, for months. Some babies continue to be easy sleepers and are able to sleep for longer stretches, but others might have some sleep challenges that can snowball over time and cause fussy babies and over-tired parents. The earlier you start to establish healthy sleep habits the easier your baby will sleep over time. Here are a few tips to help troubleshoot some of the most common newborn sleep challenges.
Bedtime Routine - A bedtime routine helps signal to babies that it will soon be time to sleep. A bedtime routine can include any or all of the following: a warm bath, a final feed, dim lights, baby massage, a change into sleeping attire/swaddle, soothing snuggles, quiet singing/talking, story time, rocking/bouncing/walking (not until asleep just until drowsy). Nap routines can be shorter than nighttime routines, but should still provide a recognizable pattern for your baby to become accustomed to. You can take them into their room, turn the lights down, put them in a swaddle or sleep sack, read them a story, and put them in their bed. Pick a routine that works for your family and try to stick with it so it becomes familiar.
Warm Bath - A warm soothing bath before bed can be a valuable part of the bedtime routine. It can help wind down an overtired/overstimulated baby and prepare them for the slower pace of the bedtime hour. (Note: some babies can be overstimulated by a bath rather than soothed by it. Pay attention to how your baby reacts and do a bath earlier in the evening if that is what your baby prefers.)
Feeding - Hungry babies will wake to eat! Make sure your baby is getting enough to eat during their waking hours. If babies do not eat enough during the day or take too long to eat they will be hungry sooner and wake more often at night to eat. As your baby starts growing beyond the first few weeks, adequate daytime intake can help prevent frequent wake-to-feed times during the night. Many babies cluster feed - have smaller but more frequent feeds - in the evening before bed. This is normal, and can help them stay satiated longer into the night.
Dim Lighting - Bright lights can be stimulating and tell the brain it's time to be awake time rather than asleep, and most lights and screens give off blue light waves that can interrupt a baby's circadian rhythm. Even in the early weeks before the circadian rhythm is fully established it's best to start building the habit of using low/red lights and minimizing screen use around baby before sleeping times. Use a dim bedside lamp or red light when preparing baby for bed rather than bright overhead lights. Blackout curtains are also helpful in the summer when the sun is up longer. Limit screen use around your baby, especially when it's time to sleep.
White Noise - White noise can help babies feel soothed and relaxed. It can minimize noise disruption from outside sounds such as the air conditioning turning on and off, garbage truck driving by, dog barking, dryer signaling the cycle's end, etc. White noise can be especially soothing in the early weeks as it also mimics the sounds that surrounded them inside the womb. There are many sound machines you can try, and different levels (or "colors") of sound. Fans and air purifiers also create white noise and have the added benefit of circulating the air in the room to help disburse toxins/air impurities. Try using white noise to help block sleep-disturbing sounds.
Sleep Space - Make sure baby's sleep space is safe and comfortable. They should sleep on a firm, flat surface such as a crib, bassinet, or pack n play, with only a fitted sheet and pacifier (if used). No blankets, toys, stuffed animals, bumpers, or pillows. Other baby "lounge" items such as bouncy seats, car seats, and nursing pillows are not safe for sleeping. The ideal room temperature for baby's sleeping comfort is between 68-72˚ F. Try to make sure the sleeping space is not directly in the line of a fan or vent as abrupt temperature changes can wake up your baby.
Sleep Attire - Babies should be dressed in one layer more than what you are comfortable wearing. Typically a long sleeve onesie or sleeper and a swaddle or sleep sack is enough to keep baby comfortable. You might need to adjust if the sleep space is warmer or cooler than 68-72˚ F. Cotton, wool, or bamboo are best for breathability. Make sure all clothing is snug to help keep them warm and to prevent the material from covering the mouth/nose or creating a strangulation hazard. Swaddles help keep baby warm and feeling snug/secure. Swaddling can also minimize the Moro (startle) Reflex, which often disturbs babies' sleep.
These are all simple tips that you can implement to help your baby sleep through a variety of challenges. Use trial and error and observe how your baby responds - what works for one baby might not work for another. One baby might prefer slow rocking, while another might fuss unless you're walking with them up and down. Some babies need a longer bedtime routine and others might be ready to go to sleep as soon as they're swaddled. To make it even more complicated, what your baby prefers might change over time. Once you figure out a schedule that works well for them they go through a growth spurt and you need to tweak their routine again. Finding what works for YOUR baby, being flexible and prepared to make small changes as needed, and staying consistent with your overall bedtime routine will help set your baby up for longterm sleep success.
As a Newborn Care Specialist (NCS), you already know that every job comes with unique schedules, family dynamics, and expectations. But if you’ve ever considered working in a ROTA Newborn […]
As a newborn care specialist, families trust you to guide them through one of the most overwhelming phases of their lives—those precious but often nerve-wracking first weeks with a newborn. […]
Newborn babies sleep A LOT. In the early weeks it seems like they wake to feed every few hours, then they're asleep again. As babies grow, their awake periods typically […]