Newborn sleep struggles - 'How to get your newborn to sleep through the night'
For many new parents, sleep is a rare and precious commodity. The arrival of a newborn brings boundless joy, but it also brings sleepless nights and the overwhelming question:
How do I get my baby to sleep through the night?
If you’re feeling exhausted and wondering if you’ll ever get a full night’s rest again, you’re not alone. Newborn sleep struggles are common, but with patience and a few practical strategies, you can help guide your baby toward longer, more restful nights.
Understanding Newborn Sleep Patterns First, it’s important to recognize that newborns have very different sleep cycles than adults. Babies under three months don’t have a developed circadian rhythm (the internal body clock that helps regulate sleep and wakefulness), so they can’t distinguish between day and night. They also wake up frequently to feed, typically every 2-4 hours, because their tiny stomachs can only hold small amounts of milk. At this stage, expecting a baby to sleep through the night is unrealistic, but there are steps you can take to gradually extend sleep periods and lay the foundation for better sleep habits in the future.
Tips to Help Your Baby Sleep Through the Night
1. Establish a Bedtime Routine Early On Creating a consistent bedtime routine helps signal to your baby that it’s time to wind down and go to sleep. A routine could include a warm bath, a gentle baby massage, reading a short story, or singing a lullaby. The key is consistency—doing the same calming activities in the same order every night. This helps your baby associate these actions with sleep.
2. Promote Day and Night Awareness Since newborns don’t yet have a concept of night and day, you can help them develop it. During the day, keep your home well-lit, and engage in active play and interaction with your baby. Take them outside for fresh air and sunlight when possible. At night, create a dark, quiet, and calm environment. Keep night feeds low-key, using soft lighting and minimizing noise, so they learn that nighttime is for sleeping.
3. Encourage Full Feedings During the Day One reason newborns wake up frequently at night is hunger. Encouraging full feedings during the day can help reduce the need for nighttime feeds. Ensure your baby is feeding long enough to get the rich, calorie-dense hindmilk that helps them feel fuller for longer. If your baby is a sleepy eater, try gently waking them up during feeds to encourage them to eat more.
4. Create an Ideal Sleep Environment Your baby’s sleep environment plays a big role in how well they sleep. Make sure the room is dark and quiet, and maintain a comfortable temperature. Many parents use white noise machines to help mask sudden sounds that might wake the baby. A swaddle can also help newborns feel secure and prevent them from waking themselves with their startle reflex (which is common in the early months).
5. Follow the Safe Sleep Guidelines Always place your baby on their back to sleep on a firm, flat surface, such as a crib or bassinet, without pillows, blankets, or stuffed animals. While it can be tempting to let your baby sleep in your arms or on a soft surface like a couch, adhering to safe sleep guidelines is crucial for reducing the risk of sudden infant death syndrome (SIDS).
6. Look for Sleep Cues Babies have subtle signs when they’re ready for sleep, such as rubbing their eyes, yawning, or becoming less engaged with their surroundings. Try to put your baby down for naps and nighttime sleep when you notice these cues, rather than waiting until they’re overtired. Overtired babies often have a harder time falling asleep and may wake more frequently during the night.
7. Encourage Self-Soothing (When Ready) As your baby grows, they’ll begin to develop the ability to self-soothe, which is a critical step in sleeping through the night. You can encourage this by allowing your baby to fall asleep independently, rather than relying on rocking, nursing, or being held to drift off. This doesn’t mean letting your baby cry it out, especially in the early months, but offering comfort and reassurance while giving them a chance to settle themselves.
8. Watch for Sleep Regression Sleep regressions are temporary periods when your baby’s sleep patterns change, often around developmental milestones, such as learning to roll over or sit up. These can be challenging, but they’re also a sign that your baby is growing. Stay consistent with your sleep routine, offer comfort when needed, and remind yourself that this phase will pass. Adjusting
Expectations: When Will My Baby Sleep Through the Night? It’s important to understand that sleeping through the night means different things depending on your baby’s age.
For newborns, sleeping for a 5-6 hour stretch can be considered a full night of sleep. Most babies won’t consistently sleep through the night (7-8 hours) until they’re around 6 months old, though every baby is different. The journey to consistent, uninterrupted sleep may take time, and that’s okay. By setting a foundation of healthy sleep habits, you’re not only helping your baby sleep better now but also in the future.
In Conclusion: Patience Is Key Newborn sleep struggles can be tough, but remember that it’s a phase. As your baby grows and matures, so will their sleep patterns. Establishing good sleep habits early on, being patient with setbacks, and allowing your baby time to develop will go a long way in helping everyone in the family get the rest they need. Until then, embrace the power of naps whenever you can, and know that better nights are ahead!