Gentle sleep tips for newborns: evidence-based sleep strategies

Whether you’re welcoming a new babe soon or they’ve recently arrived, figuring out your infant’s sleep is a top priority for many parents. Having a newborn can be so sweet and blissful, however, it can also bring sleepless nights and lots of anxiety. Many parents find they haven’t really thought much about supporting sleep for their newborn which can lead to frustration and feelings of failure. Been there!

To help you navigate this phase, we have compiled a list of gentle, evidence-based newborn sleep tips. These strategies aim to foster better sleep habits for your baby, ensuring restful nights for both of you.

Understanding Newborn Sleep Patterns

Newborns have unique sleep cycles that differ significantly from older children and adults. Understanding these patterns is crucial for developing effective sleep strategies:

• Short Sleep Cycles: Newborns typically sleep in short bursts of 2-4 hours between feeds, as they need to feed frequently due to their small stomachs. These feeds may get closer together in the late afternoon and evening hours, called cluster feedings. Naps for newborns are all over the map- they may snooze for 15 minutes or 3 hours. That’s normal!

• Active and Quiet Sleep: Newborn sleep alternates between active (REM) sleep, where they may move and make noises, and quiet (non-REM) sleep, which is deeper and more restful. Sometimes parents think their newborn is waking up when they start squirming around but they’re actually transitioning to a new sleep cycle! Taking a moment to pause before you respond and pick up your baby can help them settle into a new sleep cycle on their own.

Evidence-Based Tips for Better Newborn Sleep

1. Create a Consistent Sleep Environment

   • Dark and Quiet Room: Ensure your baby’s sleeping area is dark and quiet, which promotes the production of melatonin, the sleep hormone.

   • Comfortable Temperature: Maintain a room temperature between 68-72°F (20-22°C) to keep your baby comfortable and reduce the risk of overheating.

2. Follow a Soothing Bedtime Routine

   • Consistent Routine: No need to have a strict schedule this early! Instead, I like to recommend fluid, flexible rhythms and routines. Establish a calming pre-sleep routine for your baby (and yourself!), such as a warm bath, gentle massage, or a special song or book. Consistency with this routine helps signal to your baby that it’s time to sleep!

   • Gentle Sounds: Incorporate white noise (no louder than 55dB) or soft lullabies to create a soothing auditory environment. Fussy baby? Try out my Taylor Swift Method Playlist– the HSB community SWEARS by this for calming babies down and lulling them to sleep (even if you’re not a Swiftie!).

3. Practice Safe Sleep Practices

   • Back to Sleep: Always place your baby on their back to sleep. This position significantly reduces the risk of Sudden Infant Death Syndrome (SIDS).

   • Clear Sleep Space: Ensure the crib or bassinet is free from pillows, blankets, and stuffed animals to prevent suffocation hazards.

   • Cosleep more safely. If you decide to contact nap or bed share with your infant, be sure you’re following safe sleep seven guidelines. Never sleep with your baby on a recliner or sofa.

4. Respond to Your Baby’s Cues

   • Recognize Sleepy Cues: Look for signs of sleepiness, such as staring off into space, reddened eyebrows, rubbing eyes, yawning, squirming or fussing, and help your baby to sleep before they become overtired.

   • Helping Baby Settle: If your baby is having trouble settling, gentle patting or rocking can help soothe them to sleep. You can also wear your baby in a carrier or wrap to help them get to sleep, or offer a feeding.

5. Optimize Daytime Sleep

   • Regular Naps: Encourage regular daytime naps to prevent your baby from becoming overtired. Newborns tend to stay awake for very short periods in between sleeps.

   • Daytime Light Exposure: Expose your baby to natural light during the day, which helps regulate their circadian rhythms and improves nighttime sleep.

6. Mindful Feeding Practices

   • Feeding Schedule: Feed your baby on demand, especially in the early months. Full, satisfied babies tend to sleep better.

Myths vs. Facts: Debunking Common Newborn Sleep Misconceptions

• Myth: Keeping a baby awake during the day will help them sleep better at night.

  • Fact: Overtired babies often have more trouble falling and staying asleep. Regular naps can promote better nighttime sleep. However, if your baby is sleeping longer than 2-3 hours at a time during the day, they may not sleep well at night because they’ll have had lots of sleep already and may need to make up for those lost calories by feeding frequently throughout the night.

• Myth: Adding cereal to a bottle will help a newborn sleep through the night.

  • Fact: There is no evidence to support this. In fact, introducing solids too early, especially in a bottle, can pose dangerous health risks and doesn’t significantly affect sleep patterns.

Things to remember

Implementing these gentle, evidence-based sleep tips can help create a peaceful sleeping environment for your newborn, fostering healthy sleep habits from the start. Remember, every baby is unique, and what works for one may not work for another. Patience and consistency are key as you find the best strategies that suit your little one’s needs.