Supporting Your Baby's Sleep: How to Get Better Sleep After Birth

One of the biggest challenges for new parents is managing sleep—both for themselves and for their newborn. Sleep deprivation is a common struggle during the early months of parenthood, as babies wake up frequently to feed, and their sleep patterns are often unpredictable. However, understanding newborn sleep cycles and implementing healthy sleep habits can make a significant difference in the amount and quality of sleep for both parents and babies.

Understanding Newborn Sleep Patterns

Newborns sleep a lot, but their sleep is very different from an adult’s. During the first few weeks, babies typically sleep for about 16 to 18 hours a day, but their sleep is broken into short intervals of 2 to 4 hours at a time. According to a study published in *Pediatrics*, newborns spend about 50% of their sleep in REM (rapid eye movement) sleep, which is important for brain development, while adults spend much less time in this stage. As babies grow, their sleep cycles will gradually lengthen, and they will start to sleep for longer stretches.

A baby’s circadian rhythm, or internal sleep-wake cycle, is not fully developed at birth. This means that newborns do not yet differentiate between day and night, which contributes to their irregular sleep patterns. It is only after around 6 weeks that some babies begin to develop a more regular sleep-wake cycle, though this varies from baby to baby. Understanding this development timeline can help parents manage expectations and be patient during the early weeks.

Creating a Sleep-Friendly Environment for Your Baby

While babies’ sleep patterns are largely biologically driven, there are several things parents can do to create a sleep-friendly environment and encourage better sleep habits. A study published in *The Journal of Pediatrics* suggests that certain environmental factors can influence how well a baby sleeps.

• Establish a Consistent Sleep Routine: While babies don’t need a rigid bedtime schedule, creating a consistent sleep routine helps signal to your baby that it’s time to wind down. This can include activities like a warm bath, a lullaby, or gentle rocking before sleep. Research in *Sleep Medicine Reviews* shows that consistent routines can help babies feel more secure and improve their sleep quality.
• Create a Calm Sleep Environment: Newborns are sensitive to light, noise, and temperature. Keeping the nursery dimly lit and quiet during naps and nighttime sleep can help establish the idea that it’s time to sleep. Additionally, ensuring the room is at a comfortable temperature (ideally between 68–72°F or 20–22°C) can help prevent overheating, which is associated with an increased risk of sudden infant death syndrome (SIDS). The *American Academy of Pediatrics* (AAP) advises parents to keep the baby’s sleep environment simple, safe, and free from pillows, blankets, and stuffed animals to reduce the risk of suffocation.
• Swaddle Your Baby: Swaddling—gently wrapping your baby in a light blanket—can help them feel secure and reduce the startle reflex, which often disrupts their sleep. According to a study published in *The Cochrane Database of Systematic Reviews*, swaddling can be particularly effective in calming newborns and helping them sleep for longer periods. However, parents should ensure that swaddling is done safely—ensuring the blanket isn’t too tight around the baby’s chest and that they have enough room to move their hips.

Responding to Night Wakings: How to Manage Overnight Feedings

Newborns need to eat frequently, which means waking up several times during the night. According to the *American Academy of Pediatrics*, it’s common for babies to wake up every 2 to 3 hours to feed during the first few months. While this can be exhausting for parents, it’s important to remember that frequent feeding is crucial for a baby’s growth and development.

Keep Nighttime Feedings Calm and Quiet: It’s helpful to keep the environment calm and low-stimulating during nighttime feedings. Dim lights, soft voices, and gentle movements can help your baby understand that nighttime is for sleeping. Research from *Sleep Health* indicates that babies who are fed in a quiet, calm environment tend to go back to sleep more easily.

Dream Feeding: Some parents find that offering a “dream feed” before they go to bed themselves can help extend their baby’s sleep. This involves gently waking your baby for a feed in the late evening, even if they aren’t fully awake. A study in *Pediatric Sleep Medicine* found that dream feeding may help some babies sleep for longer stretches, giving parents a bit more rest.

Caring for Yourself: Parental Sleep is Important Too

While caring for a newborn’s sleep is a top priority, it’s equally important for parents to get the rest they need. Sleep deprivation can lead to fatigue, stress, and even postpartum depression. According to a study in *The Lancet Psychiatry*, new mothers often experience significant sleep disruption during the early months, which can affect their mental health.

Sleep When the Baby Sleeps: Although it can be hard to rest when there are so many other tasks to do, one of the best things parents can do is sleep when the baby sleeps. Research shows that taking naps throughout the day can help combat sleep deprivation and improve mental well-being.

Share the Load with Your Partner: If possible, take turns with your partner during nighttime feedings or provide each other with opportunities to nap during the day. Studies, such as one published in *The Journal of Family Psychology*, show that couples who share nighttime parenting duties report better relationship satisfaction and less stress.

Accept Help from Family and Friends: New parents should not feel guilty about accepting help. Whether it’s having someone watch the baby for a few hours, helping with household chores, or bringing meals, having support can make a big difference in getting the rest needed to stay healthy and energized.

Conclusion

Getting quality sleep during the early months of parenthood is a challenging, but achievable goal. By understanding newborn sleep patterns, creating a safe and calm sleep environment, and adopting strategies for nighttime feedings and self-care, parents can make sleep a priority for both their baby and themselves. Remember, it’s normal for sleep patterns to be irregular in the first few months, but with the right techniques and patience, both parents and babies can sleep better and enjoy the bonding time that comes with it.