As a postpartum doula, one of the most common questions I have gotten from new parents is about sleep. Specifically, parents are curious about what they can do to help their baby to get longer stretches of sleep. Infant sleep patterns can be interesting and hard to figure out, especially when you are a new, sleep-deprived parent. Understanding these patterns and how to work with them can make an incredible difference.
Newborn Sleep: What to Expect
Babies require a lot of sleep – typically around 14 to 17 hours daily – but these hours are far from the uninterrupted stretches that adults are used to. Infant sleep cycles are shorter, lasting between 50 and 60 minutes at a time. They tend to wake up frequently to feed, especially during the few couple months of life.
Here’s a breakdown of what to expect with newborn sleep in the beginning:
- Frequent Interruptions: In the early weeks, babies tend to wake up every 2 to 3 hours to eat. This is normal and necessary for their growth.
- Shorter Sleep Cycles: We mentioned before that newborn sleep cycles are much shorter than adults. Additionally, they often alternate between light and deep sleep. They spend most of their sleep cycle in the lighter, active sleep cycle.
- Day-Night Confusion: Newborns are not born knowing the difference between day and night, so it’s not uncommon for them to get the two confused.
Tips for Helping Babies Get More Rest
Now that we understand more about why newborns have different sleep cycles, let’s explore how we can navigate it during the postpartum period.
- Create a Proper Sleep Environment: It will be beneficial to create an environment that fosters rest and limits day-night confusion. Consider diming lights and swaddling to recreate an environment like the womb.
- Feed Your Baby on Demand: It’s important to feed your baby when they are showing signs of hunger. This will assist them with meeting their weight milestones and help keep them full for more quality sleep.
- Establish a Routine: It is never too early to start a bedtime routine. A routine will help your baby know that it is bedtime. This might include a warm bath, reading a story, turning down the lights with soft white noise, and a bedtime feeding.
- Encourage Daytime Wakefulness: There are a few things you can do to increase wakefulness during the day. During the day, it would be most helpful to keep the environment bright and stimulating, even during naps.
- Be Flexible: It is essential to remember that your baby’s sleep patterns are forever growing as they grow and develop. It’s not uncommon to experience a change in sleep patterns just as you start to feel like you have a routine established. Be patient and flexible to adjust as your baby grows.
When to Get Help
Although sleep challenges are common, if you are consistently running into trouble getting your baby to sleep or you’re starting to become overwhelmed, don’t hesitate to seek help. After checking with your baby’s pediatrician, a postpartum doula or newborn sleep specialist can offer guidance and support.
Challenges with newborns and their sleep pattern is not uncommon. However, there are tools that you can use to help you and your baby to establish a routine that works best for you. You don’t have to navigate this part of journey alone; I’m here to support you and your family!
