Newborn Sleep: Your Comprehensive Guide

Newborn babies sleep throughout the day and night with unpredictable patterns. As a new parent, establishing good sleep habits can help you cope with this challenging phase. Here’s a complete guide to understanding and improving your newborn’s sleep.

Understanding Newborn Sleep Patterns

Newborns have erratic sleep schedules, often sleeping for short periods and waking frequently to eat due to their small stomachs. The first few weeks can be overwhelming, but knowing what to expect and how to respond can make this period more manageable.

How Much Sleep Does a Newborn Need?

On average, newborns sleep 16 to 20 hours a day, with around eight to nine hours at night and the rest during the day. However, sleep patterns can vary greatly from day to day. Your baby might sleep less one day and compensate by sleeping more the next. As long as your baby wakes up every two to three hours to eat, gains weight adequately, and wets six to eight diapers a day, they’re likely getting enough sleep.

Also read: Is It Normal For My Newborn To Poop After Every Feeding?

Should You Schedule Newborn Sleep?

In the first month, it’s best to follow your baby’s cues rather than trying to impose a strict schedule. Feed your baby on demand and focus on establishing simple routines like feeding, playing, and sleeping. These routines can help your baby develop healthy sleep habits over time.

Newborn Sleep Schedule Example

Here’s a typical day for a newborn, though every baby is different:

6 a.m.: Wake, change diaper, and feed
7:30 a.m.: Morning nap
9 a.m.: Wake, change diaper, and feed
10 a.m.: Second morning nap
12 p.m.: Wake, change diaper, and feed
1 p.m.: Afternoon nap
3 p.m.: Wake, change diaper, and feed
4 p.m.: Second afternoon nap
6 p.m.: Wake, change diaper, and feed
6:30 p.m.: Bedtime
9 p.m.: Wake, change diaper, and feed
9:30 p.m.: Back to sleep
12 a.m.: Wake, change diaper, and feed
12:30 a.m.: Back to sleep
2 a.m.: Wake, change diaper, and feed
2:30 a.m.: Back to sleep
4:30 a.m.: Wake, change diaper, and feed
5 a.m.: Back to sleep

Encouraging Healthy Sleep Habits

While it’s normal for newborns to have irregular sleep patterns, you can help them develop better sleep habits with these tips:

Teach Day vs. Night: Once your baby is around 2 weeks old, help them distinguish between day and night. During the day, keep the house bright, maintain normal noise levels, and interact with your baby. At night, keep lights dim and interactions calm and quiet.
Recognize Tired Signals: Look for signs like eye-rubbing, ear-pulling, and fussiness. Put your baby down to sleep as soon as they show these signs to prevent overtiredness, which can make it harder for them to fall asleep.
Establish a Bedtime Routine: Start a simple bedtime routine early on. This could include a bath, changing into sleep clothes, feeding, and playing soothing music or singing a lullaby. Consistency helps signal to your baby that it’s time to sleep.
Put Baby Down Sleepy but Awake: As your baby approaches the second month, try putting them down when they’re sleepy but still awake. This helps them learn to fall asleep on their own. Don’t worry if your baby still needs to be rocked or nursed to sleep—each baby is different.

Coping with Sleep Deprivation

Despite your best efforts, newborn sleep can still be challenging. Here are additional tips to help you manage:

Take Naps: Nap when your baby naps, even if it’s just for 15 to 30 minutes.
Accept Help: Let friends and family assist with chores and baby care.
Use Caffeine Wisely: Moderate caffeine can help, but avoid it late in the day.
Prioritize Self-Care: Eat well, stay hydrated, and try to get some fresh air daily.
Know When to Seek Help: If sleep deprivation affects your mental health, talk to your doctor.

By understanding your newborn’s sleep needs and creating a supportive environment, you can help your baby develop healthy sleep habits and get the rest you need. Remember, this phase is temporary, and with time, both you and your baby will settle into a more predictable sleep pattern.

Also read: 5 Effective Strategies For Getting Sleep With A Newborn