Newborn Sleep Basics
As postpartum doulas and newborn care specialists, we are always asked about newborn sleep and what to expect. Let's talk about some newborn sleep basics to get you started on the right track! Newborns must eat around the clock in the early weeks and months to keep up with their body's growth demands. It will likely be weeks into months before your little one sleeps through the night. While we can’t sleep train newborns, we can work on healthy sleep habits from day one. Understanding newborn sleep and what we can do to start laying a healthy foundation allows us to maximize their sleep while respecting their biological and emotional needs.
Let’s first start with the basics of safe sleep:
AAP recommendations on creating a safe sleep environment include:
Place the baby on his or her back on a firm sleep surface such as a crib or bassinet with a tight-fitting sheet.
Avoid using soft bedding, including crib bumpers, blankets, pillows, and soft toys. The crib should be bare.
Share a bedroom with parents/caregiver, but not the same sleeping surface, preferably until the baby turns one, but at least for the first six months. Room-sharing decreases the risk of SIDS by as much as 50 percent.
Avoid the baby's exposure to smoke, alcohol, and illicit drugs.
*a firm mattress with no side gaps and a tightly fitted sheet in a crib or bassinet is approved. Sleep devices such as a DockaTot, loungers, swings, bouncy seats, and car seats are NOT approved safe sleep devices and should not be used without constant adult supervision and for short periods.
Let’s talk newborn sleep basics...
Newborn Sleep Basics #1: The rule of thumb is up for 1 hour and back down for 2 hours.
The first few weeks are very much baby-led. This is not the time to worry about establishing a routine. Instead, focus on getting to know your baby. There will be lots of cluster feedings and holdings during these first weeks. Don’t worry about “spoiling” baby. That is not going to happen. Your focus is better spent ensuring the baby is fed, diapered, sleeping as much as they need, and giving LOTS of cuddles!
Try to lay baby in their crib, swaddled arms in, at least once a day for a nap. Generally, the first nap of the day works best. Don’t stress if they won’t stay. Just keep trying! This is a way to familiarize them with their crib for future naps and nighttime.
Newborns ’ awake times are only 60 minutes maximum. The 60 minutes starts when the baby wakes up, whether to feed or play. After the feed, a diaper change, and a few minutes of playtime, they won't be long before they fall asleep!
Fun Fact: The medical definition of "sleeping through the night" is 5 hours of consecutive sleep. Yes, you read that correctly...it's 5 hours, not 12, as many believe!
Newborn Sleep Basics #2: Newborns do not have a developed circadian rhythm (that comes closer to 16 weeks) and easily can mix days/nights up.
Newborn Sleep Basics #3: Newborns are noisy sleepers! Babies are very noisy sleepers! They grunt. They cry out. They stretch. They whine. They are everything but quiet. Babies spend a lot of time in light sleep. Light sleep allows for lots of movement. Babies also make all kinds of sounds as they transition through their sleep cycles (an average of 40 minutes). Please don’t rush to pick them up. Give baby time to settle. Lay a hand on their chest and gently shush if they are more restless. Many times, they are just transitioning into their sleep cycle. Waiting to pick them up helps them try to soothe into the next sleep cycle.
Newborn Sleep Basics #4: Tummy TimeNewborns do need some exercise to help with sleep. Tummy time is an excellent activity in short increments throughout the day! Yes, tummy time starts from day one. Tummy time is important for building strong neck/back muscles and giving the baby some exercise. This also helps to prevent a flat head. Tummy time for a newborn can be lying on a blanket on the floor, on the tummy across the lap, or on top of a caregiver lying flat (and awake, of course!)
Fun Fact: Baby-wearing is considered part of tummy time! Get your favorite carrier and put the baby in. Not only are you doing tummy time, but your hands are free to multitask! Rotate how you do tummy time throughout the day.
What other newborn sleep basics should I know about when setting up a healthy sleep environment?
Newborn Sleep and Feeding:
Make sure the baby eats at least every 3 hours around the clock until the pediatrician says it’s ok to let them go longer at night. You will continue to wake every 3 hours at night and feed every three hours daily.
After pediatrician approval for longer stretches at night, always ensure you do not go longer than 3 hours for feeds during the day to help ensure they get most of their calories and can have those longer stretches at night between feeds. This is where babies start to flip nights and days. They will sleep longer during the day, and feeds get too spread out. They then will wake up frequently through the night to make up for the calories missed during the day. You can avoid this by not allowing more than 3 hours to pass between daytime feedings. Of course, you can feed earlier if the baby is asking!
Cluster Feeding is the norm at this age. Cluster feeding is when a baby wants to nurse/bottle feed more frequently. Instead of getting your standard 2-3 hr window between feeds, the baby will want to eat every 30-90 mins. This generally happens from early evening into the late night hours. This is the baby’s way of upping your milk supply and, hopefully, start tanking up for longer stretches of sleep. When nursing, this signals your body to produce more milk. If bottle feeding, you will add another ounce of formula to the bottle so enough formula is available. Cluster feeding is normal and will pass!
Additional Tips:
Blackout shades- a completely dark room is ideal for naps & night sleep. Shades should make the room as dark as it would be at 3 am, even if it's noon!
Velcro swaddles such as Halo, Swaddle Me, Ollie, or Miracle Blanket. Muslin blankets tend to loosen, and the baby's hands get out. This wakes them quickly. Weighted swaddles as not recommended per the AAP.
Sound machines such as the Rohm (travel-sized), Hatch, Lectrofan, or Hushh (travel-sized). Keep it as loud as a. shower and about 6-7ft from the baby's head.
Red Nightlight- It's essential at night to keep lights low during feedings & diaper changes to keep the sleep environment. A red light is recommended. Red light does not interfere with melatonin production.
Keep the room temperature between 68°-72° and dress baby as much or as little as you would wear. No hats unless your pediatrician recommends one.
Swaddled with arms is a great sleep cue for babies and helps keep them calm and sleeping. Having arms out for feedings and awake/activity times helps baby stay awake and enjoy playing and allows them to exercise their arms and discover their hands. Swaddle arms in for naps and nighttime sleep only.
Would you be interested in more newborn sleep support? That's our specialty! We offer newborn sleep consultations, overnight newborn care, and sleep consulting (for infants 4 months and older). We are happy to chat to see how we can help!
***This article is not medical advice. Please ask your provider if you have any questions.***