Navigating Newborn Sleep

The newborn bubble is such a magical time for every parent. Whether it’s your first or your fifth baby, nothing can prepare you for the sheer love you feel when you see those tiny hands and tiny toes. Everything is new for them, and everything is different for you, you have added a new person to your family unit. For all of the joy, love and excitement that this new person brings, they also bring a whirlwind of disruption, most often to your sleep!!  

This is a picture of me as a one week old mum, I had no idea what was ahead of me! Fast forward to now, as a child sleep consultant, I work with many parents with their newborn sleep schedule. When it comes to infant sleep, the information that is at our fingertips is endless. It can feel so overwhelming as a new parent attempting to wade through the masses of information to find reliable, tried and tested, and most importantly, safe sleep advice. Below are 5 tips to help set your little one up for a lifetime of healthy sleep. 

1. Create a sleep conducive environment

Newborns have spent their entire existence so far, in a dark space that is the perfect temperature, they never go hungry and are rocked off to sleep by their mothers movement whenever they become sleepy. They need a little help from us in their early weeks and months to learn all these basic functions. To help them fall asleep, mimic this environment as much as possible; use blackout blinds to keep the bedroom dark room and ensure it is kept at a moderate temperature. In the very early days and weeks, gentle rocking, swaying and shushing will help your baby to drift off.

2. Establish a calming pre-sleep routine

Bedtime will certainly be very flexible in the early months, but practising a pre-sleep routine can help your baby to recognise that sleep is coming. A simple routine could look like having a bath, moisturising your baby’s skin, dressing them for sleep, and singing a song before placing them in their cot.  A cot can often feel cavernous to such a tiny baby so a top tip is to place your baby’s feet in the corner so they don’t feel like they’re in such a giant space. 

3. Follow your baby’s sleep cues

Throughout the day, keep a lookout for your baby exhibiting sleepy cues. What do these sleepy cues look like? 

• Early sleep cues “I’d like to go to sleep now”: zoning out, eyes / eyebrows turning pink, pulling at ears 

• Later cues “Get me to bed quick”: rubbing eyes, yawning, becoming fussy

• Overtired “I’m going to need a lot of soothing before I can go to sleep!” Crying and arching their back.

Some well-meaning friends and relatives might suggest that you keep your baby up during the day to encourage them to sleep longer at night. Do not take this advice! Keeping a newborn baby awake for a period longer than they can handle - which, remember, is only about 45 minutes to an hour - will result in an overtired baby who will find it difficult to fall asleep and to stay asleep. 

4. Get outside often during the day

During the day, between naps ensure to expose your baby to natural light and allow them opportunities to explore the world around them. As your baby begins to draw closer to the 16-week mark, the period that they can stay awake for in-between naps will start to lengthen and their circadian rhythm will begin to develop. You might begin to notice your baby waking at a similar time each day, or needing their first nap of the day at the same time in the morning. This is when you can begin to ease your little one onto a schedule.

5. Gently encourage independent sleep

Begin to allow your baby opportunities to fall asleep independently. This means putting them into their crib while they are awake but drowsy (i.e. showing those sleepy cues) and giving them the space to fall asleep themselves. You might hear your baby grunt or mewl, this is completely ok - they are not in distress. If they do begin to get upset, pick your baby up to soothe them and place them back in the crib to fall asleep. 

✨ Final Thoughts ✨

What works for one baby might not work for another, navigating newborn sleep takes a lot of time and patience. As new parents, remember to be kind to yourself.  For birthing mothers, also keep in mind that you are recovering from one of the most physically demanding experiences that the human body can endure - no matter how you birthed your baby. So take this time to focus on your recovery, bond with the new great love of your life, and focus on establishing a good feeding routine, however you may be feeding. This is the time to seek out support, everywhere that it’s available. Lean on friends, family, and the professional support that’s out there. 

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