How to help your newborn baby to sleep
Welcoming a newborn into the world is an incredibly magical experience, but it also brings its challenges, especially when it comes to sleep.
The first three months after birth, often referred to as the fourth trimester, are a period of adjustment for both you and your baby.
Why do newborns struggle to sleep?
During this time, your baby is adapting to life outside the womb and may have trouble sleeping for extended periods.
One crucial factor contributing to this challenge is that newborns do not produce melatonin, the hormone responsible for making them feel sleepy until they are around 3-4 months of age. Furthermore, it's important to note that newborns have short sleep cycles of about 30-40 minutes.
Did you also know that research suggests that type of birth - whether vaginal or Caesarean can impact a newborn's sleep patterns and behaviours. According to Korotchikova (2016) newborns birthed by elective caesarean appear to spend more time in REM sleep than NREM when compared to infants whose mothers experienced spontaneous labour.
NREM (Non Rapid Eye Movement) sleep tends to predominantly take place in the earlier part of the night, it is associated with slow wave sleep, slow breathing and reduced muscle activity.
Finally in utero, babies are warm, in a very small space which feels safe that is pitch black. During this time babies are also fed constantly throughout the day and the night and therefore do not experience hunger until they enter the world outside the womb.
How to support your newborn to sleep?
1. Swaddle: Swaddling can mimic the feeling of being in the womb, providing comfort and security to your baby. Wrapping your baby snuggly in a soft, breathable blanket can help them feel safe and calm, making it easier for them to drift off to sleep. Ensure swaddling is removed as soon as your baby can roll.
2. Create a Soothing Sleep Environment: Pay attention to the environment where your baby sleeps at night. Make sure the room is dark, whilst using a white noise machine to replicate the sound of the womb.
3. Establish feeding: Where possible breastfed because breastmilk contains tryptophan which is the precursor to melatonin (the sleepy hormone). If you are struggling to breastfeed consider working with a Lactation Consultant (the highest qualified to advise on infant feeding). Bottle fed babies can also have feeding challenges, so it is worth accessing the support of a Lactation Consultant regardless of feeding method. Be sure to feed your baby on cue to replicate the womb environment.
4. Create Day and Night Routines: Help your baby to differentiate between day and night by establishing different routines. During the day, keep the environment bright and engaging with plenty of activities and interaction. In the evening, dim the lights and engage in calming activities to signal that it's time to wind down for sleep. Please note, it is not recommended to use blackout blinds until your baby is 3-4 months of age.
5. Prepare for birth: If you are pregnant consider accessing the support of a Women’s Health Physio who can support you to maximise the opportunity for a spontaneous vaginal birth. The smoother your birth, the more likely your baby will be able to sleep.
6. Learn Tiredness Cues: Pay attention to your baby's cues that indicate they are tired. Responding promptly to these cues can help you put your baby down for a nap or bedtime before they become overtired, which can make it more difficult for them to settle down and fall asleep. Unsure how long your baby can be awake for? Check out my blog on “How much does my baby need to nap”?
