Effective Techniques for Getting Your Newborn to Sleep
Are you a new parent struggling to get your newborn to sleep? I promise you’re not alone. Countless sleep-deprived moms and dads have been in your shoes, desperately searching for effective techniques to soothe their little ones to blissful slumber. As I'm sure you know (since you are here), lack of sleep affects baby's development and takes a toll on your well-being. That's why it's important to find effective sleep solutions that work for your whole family.
If you’re tired of endless bouncing and shushing, I’ve got a few techniques to help your newborn develop healthy sleep habits. From establishing a consistent bedtime routine to creating a sleep-friendly environment, we will cover various strategies to hopefully give you a chance to catch up on some much-needed rest.
(Don't worry, no cry-it-out debates here. Instead, we'll focus on helpful tips that will help your child develop healthy sleep habits in the long run. Who knows, maybe it'll even carry over into the stay-up-all-night, sleep-till-noon teenage years!)
Understanding Newborn & Infant Sleep Patterns
Newborns sleep patterns differ from older children and adults, and they typically sleep 14-17 hours a day! However, their sleep is divided into shorter periods, ranging from 2-4 hours at a time, and their sleep-wake cycles are not yet fully developed.
Newborns spend most of their time in light sleep, characterized by rapid eye movement (REM) sleep. During this phase, it's normal for babies to wake frequently. If your baby stirs, wait a bit before rushing in or feeding to see if your baby can fall back asleep on their own. As they grow older, their sleep cycles lengthen, and they spend more time in deep, restorative sleep (yay!).
The truth is that newborns don’t (and shouldn’t) sleep through the night, but those deep-sleep stretches will get longer and longer over the next few months. Being aware of your baby's sleep natural sleep patterns and rhythms will help you adjust your expectations and take advantage of those sleeping periods (hopefully by getting some sleep yourself!)
Creating a Conducive Sleep Environment
Creating a sleep-friendly environment is crucial for helping your baby fall asleep and stay asleep. Start by ensuring their sleep space is safe, comfortable, and free from distractions. Invest in a quality crib or bassinet with a firm mattress and fitted sheets. Keep the room temperature between 68 and 72 degrees Fahrenheit to ensure optimal comfort.
Consider using a white noise machine to help your newborn relax and drown out any background noises that may disrupt their sleep. White noise machines or apps can mimic the sounds of the womb, providing a soothing and familiar environment for your baby. Turn the volume down to a safe level, and place the machine away from your baby's ears.
Dim the lights in the room and establish a consistent bedtime routine. A soothing routine can help signal to your baby that it's time to wind down and prepare for sleep. Try a warm bath, gentle massage, lullabies, or reading a bedtime story. The key is to keep the routine calm and predictable, allowing your baby to relax and associate these activities with sleep.
Soothing a Fussy Baby
Is your little one fussy or having trouble falling asleep? Swaddling recreates the feeling of being in the womb, providing comfort and security to your baby. Swaddling can help prevent your baby's startle reflex from waking them up and promote a longer, more restful sleep. I like these Love to Dream swaddle wraps because they zip up, and you don’t have to worry about your folding skills or the swaddle coming undone in the middle of the night.
You could also try a gentle rocking or rhythmic motion. Many babies find comfort in being rocked or gently bounced. You can use a rocking chair, a baby swing, or even a baby carrier to provide this soothing motion. Just be sure to support your baby's head and neck, and always follow safe sleep guidelines when it’s time to actually put them down for sleep.
Don’t underestimate the power of white noise! The continuous sound can help drown out external noises and lull your baby into a peaceful sleep. Experiment with different types of white noise, such as ocean sounds, rain, or a fan, to find what works best for your little one.
Feeding & Sleep Associations
Feeding your baby to sleep is easy and tempting when you’re overly tired, but it may make things harder over time. While it's natural for newborns to fall asleep while feeding, try to gently separate the two actions to avoid dependency. You might keep your baby awake during the last few minutes of a feeding session by gently tickling their feet, talking to them, or changing their diaper before putting them down. This will help them learn to self-soothe and fall asleep on their own.
Establishing a Nap Schedule
It all starts with the naps! Newborns sleep a lot, but their sleep is fragmented throughout the day. Encourage your baby’s natural “eat, wake, sleep” cycle, which will help you at night. As soon as your baby wakes from a nap, feed them, and then play for a while before settling them in for their next nap. That will help prevent the “feeding to sleep” issue.
Pay attention to your baby's awake times and look for signs of tiredness, such as yawning, rubbing their eyes, or becoming fussy. Aim to put your baby down for a nap before overtiredness sets in, which will ironically make it more difficult for them to fall asleep. Do the same routine for naps as you do for bedtime (dimming lights, swaddle, song, etc.)
Remember that newborns have shorter awake times and may need frequent naps throughout the day. As your baby grows, their awake times will lengthen, and you can gradually transition to a more structured nap schedule.
Precious Birth Announcements without the Stress
Don’t forget to preserve that sleepy, squishy newborn stage by booking a newborn session. I know it’s hard to schedule anything during that adjustment period, but I’m here to do all the work so you can simply relax during the session and get excited for that link to arrive in your inbox so you can share the news with loved ones!
