First, congratulations on your new arrival! As a new parent, you are likely eager to establish a routine for your little one, and sleep is a crucial component of that routine. However, it's important to keep in mind that newborns have very different sleep patterns than adults, and it may take some time for your baby to settle into a predictable schedule.
In general, newborns sleep for a total of 14-17 hours per day, waking every few hours to eat. They usually sleep in short stretches of 2-4 hours at a time, with no distinction between day and night. As your baby grows, they will gradually start to sleep for longer stretches at night and stay awake for longer periods during the day.
You can help support healthy sleep habits for your newborn by creating a calm, soothing sleep environment, establishing a consistent bedtime routine, and responding promptly to your baby's hunger and sleep cues. Remember, every baby is unique, and there is no one-size-fits-all approach to sleep. Trust your instincts and be patient as you and your little one navigate this new world together.
Let's take a look at how we can establish better sleep habits for your newborn!
Newborn Wake Windows
Newborn wake windows refer to the length of time that a newborn baby can stay awake before they need to sleep again. The duration of these wake windows varies depending on the age of the baby. Newborns typically have very short wake windows, often only being able to stay awake for 45 minutes to an hour before needing to sleep again. As the baby gets older, their wake windows will gradually increase.
It is important for parents to pay attention to their baby's wake windows, as keeping a newborn awake for too long can lead to overstimulation and difficulty with falling asleep. On the other hand, putting a newborn to bed too early may result in frequent night waking and early morning wake-ups. Observing the baby's sleep cues, such as yawning, rubbing their eyes, or becoming fussy, can help parents determine when it is time for their baby to sleep again.
It is also worth noting that every baby is different, and their wake windows may not always align with the typical age ranges. Some babies may need more or less sleep than others, and it is important for parents to be flexible and adjust their routines as necessary to accommodate their baby's individual needs.
Here's a quick look at how long your little one should be awake between naps:
- 0-1 Month 35-60 minutes
- 1-2 Months 60-90 minutes
- 3-4 Months 75-120 minutes
- 5-7 Months 2-3 hours
- 7-10 Months 2.5-3.5 hours
- 11-14 Months 3-4 hours
- 14-24 Months 4-6 hours
How long should a newborn sleep?
Newborns require a lot of sleep in order to support their rapid growth and development. In general, newborns should sleep for a total of 14 to 17 hours each day. This sleep will be broken into several different naps throughout the day and night, as newborns typically sleep for periods of just a couple to a few hours at a time. It is common for newborns to be awake for just a few hours each day, with the rest of their time spent sleeping. Again, every baby is different, and some may require more or less sleep than others. As your baby grows and develops, you can expect their sleep patterns to change as well.
How to help baby develop their circadian rhythm
A circadian rhythm is an internal 24-hour clock that regulates the sleep-wake cycle in humans. While newborns don't have a fully developed circadian rhythm, there are ways to help them establish one as they grow and develop.
One of the most important things you can do to help your baby develop their circadian rhythm is to establish a consistent sleep routine. This means setting a regular bedtime and wake-up time, and sticking to it as much as possible. You can also create a calming bedtime routine that includes activities like a warm bath, storytime or lullabies.
Another way to help your baby develop their circadian rhythm is to expose them to natural light during the day. This helps regulate their internal clock and promotes better sleep at night. During the day, try to take your baby outside for some fresh air and sunlight.
Finally, limit your baby's exposure to artificial light at night. This includes turning off electronic devices like TVs and smartphones, as well as keeping the room dark during bedtime. This can help signal to your baby's body that it's time to sleep, and promote a healthy circadian rhythm.
By being patient and consistent, you can help your baby develop a healthy circadian rhythm that will benefit them for years to come.
Newborn Sleepy Cues
Newborns have a natural sleep-wake cycle, but it can be difficult for parents to determine when their baby is tired and needs to sleep. One way to identify a baby's sleep cues is to observe their behavior. Here are some common sleepy cues that newborns display:
- Yawning: Just like adults, newborns yawn when they are tired. If you notice your baby yawning, it may be time for a nap.
- Eye Rubbing: When a baby is sleepy, they often rub their eyes. This is a clear sign that they need to rest.
- Crying: A tired baby may cry more often and for longer periods of time. If your baby is crying and you have ruled out other possible causes, they may be overtired.
- Clenched Fists: If your baby's fists are clenched, this could be a sign that they are tired and need to sleep.
- Decreased Activity: When a baby is tired, they may become less active and alert. If your baby is usually active and suddenly becomes quiet and still, they may be ready for a nap.
It's important to pay attention to your baby's sleepy cues and establish a consistent sleep routine. A well-rested baby is a happy baby, and a happy baby means happy parents!
How to get baby to sleep longer at night
Getting a baby to sleep through the night can be a challenge for many parents. However, there are some tips and tricks that can help you extend your baby's sleep time. Here are some things that you can try:
- Create a bedtime routine: Establishing a consistent bedtime routine can help signal to your baby that it's time to sleep. This can include a bath, a story, and a lullaby.
- Encourage naps: If your baby is not getting enough sleep during the day, they may be too tired to sleep for a long stretch at night. Make sure your baby is getting enough naps during the day.
- Adjust the temperature: Babies sleep best in a cool, dark room. Make sure the temperature in your baby's room is comfortable and that there is no light coming in from outside. The ideal sleep temperature is between 68 and 72 degrees Fahrenheit.Â
- Use white noise: White noise can help soothe your baby to sleep and drown out any distracting sounds. You can use a white noise machine or even a fan.
- Try dream feeding: Dream feeding involves feeding your baby while they are still asleep, usually around 10 or 11 pm. This can help your baby sleep for longer stretches at night.
Remember, every baby is different and what works for one may not work for another. Be patient and keep trying different strategies until you find what works best for your baby.
