The Ultimate Guide to Newborn Sleep: How Everyone Can Get Some Rest 💤
Welcoming a newborn is a life-changing experience, full of joy, snuggles—and sleepless nights. While those first few months are challenging, you can find ways to maximize rest for your baby and yourself. Yes! With the right strategies and support from your village, you’ll feel more rested, capable, and ready to enjoy these precious early days. Let’s dive in!
Understand Newborn Sleep: What’s Normal for 0–3 Months
Knowing what to expect can make a big difference in navigating your baby’s sleep patterns.
- Total Sleep Needs: Newborns sleep 14–17 hours in a 24-hour period, but this is split into short chunks.
- Number of Naps: Most newborns take 4–6 naps daily.
- Nap Durations: Naps can last from 30 minutes to 2 hours and vary daily.
- Wake Windows: Keep wake times brief—45 to 60 minutes is ideal to avoid overtiredness.
- Bedtimes & Routines: While a strict bedtime isn’t necessary, a calming pre-sleep routine (like a bath, feeding, and lullaby) helps signal it’s time to wind down.
- Overnight Sleep: Newborns wake every 2–4 hours to feed, which is biologically normal in these early weeks.
Maximize Your Rest with These Sleep Strategies
There are two big things here - share responsibilities and keep everyone safe. Let's go.
Share Baby Care Responsibilities
Teamwork with your partner is key. Take turns caring for your baby or split shifts to allow each other uninterrupted rest. For example:
- One parent handles feedings while the other tackles diaper changes.
- Split nights so each parent gets a good stretch of sleep.
- If pumping, task the other parent to help clean all the parts.
- Connect on mental health needs: one parent may need to pull a little more weight until the other can recover. Remember: staying at home with a newborn IS a full-time job!
💡 Pro Tip: Regular check-ins with your partner help you adjust your approach as your baby’s needs change.
Create a Safe Sleep Environment for Your Baby 💕
Getting good sleep for everyone is a priority, and doing it safely is easy! Just keep these big things in mind:
Always Place Your Baby on Their Back to Sleep
- Lay your baby on their back for every sleep—both naps and nighttime.
- Babies’ anatomy and gag reflex prevent choking, even if they spit up while on their back.
- Back sleeping significantly reduces the risk of Sudden Infant Death Syndrome (SIDS).
Use a Firm, Flat Sleep Surface
- Choose a safety-approved crib or bassinet with a firm, flat mattress and a fitted sheet.
- Avoid soft, cushiony surfaces or inclined sleep spaces, which increase suffocation risks.
- Make sure your baby cannot reach any cords and mount the video monitor to the wall, not the crib.
Room-Share, Don’t Bed-Share
- Place your baby’s crib or bassinet in your room, close to your bed, for at least the first six months.
- Room-sharing can reduce the risk of SIDS by up to 50% and makes nighttime feedings easier.
- Avoid bed-sharing, as it increases the risk of suffocation or strangulation.
Skip the Soft Stuff
- Keep blankets, pillows, bumper pads, and stuffed animals out of your baby’s sleep area until at least 12 months of age..
- Use a sleep sack or wearable blanket to keep your baby warm without the risks of loose bedding.
Say No to Weighted Products
- Avoid using weighted swaddles, blankets, or sleep sacks, as they can pose suffocation risks.
- Stick to lightweight, breathable fabrics for your baby’s sleepwear.
- No hats during sleep, as they can slide around when your baby sleeps and obstruct their face and mouth.
Why Does Safe Sleep Matter?
Sudden Infant Death Syndrome (SIDS) is the unexplained death of an otherwise healthy baby under one year of age, typically occurring during sleep. It is the leading cause of death in infants between 1 month and 1 year old. While the exact cause remains unknown, research shows that factors like sleep position, unsafe sleep environments, and overheating can increase the risk. Following safe sleep practices—such as placing your baby on their back, using a firm sleep surface, and keeping soft bedding out of the crib—can significantly reduce the risk of SIDS and provide peace of mind. 💕
Create a Relaxing Sleep Environment for You
Short bursts of sleep are unavoidable, but you can make them as restorative as possible:
- Use blackout curtains to block light and a white noise machine to drown out disturbances.
- Keep your room cool (68–72°F).
- Invest in cozy bedding for yourself and ensure your baby’s sleep space follows safe-sleep guidelines: flat surface, no blankets, and no toys.
- Get some comfy jammies (with easy access for breastfeeding)
- Follow the safe sleep guidelines you just read to give you extra peace of mind!
Tips to Make Breastfeeding at Night and Getting Back to Sleep Easier
- Stay Comfortable: Use a nursing pillow to support you and your baby while breastfeeding sitting up. Stay cozy with a blanket over you and keep your feet warm with socks!
- Keep Lights Low: Use a dim red nightlight to avoid overstimulating your baby and make it easier for both of you to fall back asleep.
- Set Up a Nursing Station: Keep essentials like water, snacks, burp cloths, and a phone charger within arm’s reach.
- Encourage Full Feedings: Focus on complete feedings to help your baby sleep longer stretches between feeds. For you and your baby this could mean aiming for 15 minutes. Or waking the baby up once if she dozes off to keep eating.
Rally Your Village: 11 Ways They Can Help You Rest
Having a strong support system can make all the difference during the newborn phase. Here’s how your village can step in:
- Watch the Baby While You Nap: Even a quick 30-minute snooze can be refreshing.
- Provide Meals: Homemade meals or takeout gift cards save time and energy.
- Help with Chores: Laundry, dishes, or a quick vacuum can lighten your load.
- Gift a Newborn Sleep Course: Resources like Just Sleep Already’s newborn sleep course offers game-changing advice.
- Hire a Night Doula: A doula can help with nighttime care so you can recharge.
- Take Older Kids for a Playdate: If you have other children, this is a huge help.
- Offer Emotional Support: A kind ear to listen or reassurance that “you’re doing great” goes a long way.
- Do a Grocery Run: Stocking the fridge can save you precious energy.
- Cover an Overnight Shift: A trusted friend or family member can handle one night’s baby duties.
- Respect Boundaries: Sometimes, the best way to help is by giving space for rest and bonding.
- Check out 40+ other ways to ask for help.
There’s More Help if You Want It
Navigating newborn sleep doesn’t have to be a solo mission. Equip yourself with tools to make the process easier:
- Newborn Sleep Course: Just Sleep Already offers a comprehensive course for $35, covering soothing strategies, cues, and sleep tips tailored to the newborn phase.
- Sleep Consultants: Get personalized guidance from a sleep expert if you’re struggling.
- Night Doulas: These professionals are there to help you get a good night's sleep! Think about hiring one to help you through the first months with baby.
- Your Friends and Family: Stay connected with others who are going through it or have been there! Just remember, every baby is different!
References 📚
- AAP Safe Sleep Guidelines
- Helping Babies Sleep Safely | Reproductive Health | CDC
- About SUID and SIDS | SUID and SIDS | CDC
Takeaways: Sleep Smarter, Not Harder
Understand Baby’s Sleep Needs: 14–17 hours/day, with wake windows of 45–60 minutes.
Prioritize Rest: Share responsibilities and create a calming sleep environment.
Ask for Help: Your village is there to lighten your load and support your needs.
Sleep during the newborn phase won’t be perfect, but with teamwork and support, you can carve out moments of rest to recharge and enjoy these precious first months. 💖
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