5 Essential Tips for New-born Sleep

5 Essential Tips for New-born Sleep: Nurturing Healthy Sleep Habits from the Start

We’ve all been there. You’re super excited to meet your little one, you can’t wait to bring your baby home (or babies), the moment you’ve been longing for has arrived and BAM! You’re home, and you have absolutely no idea what’s going on. Your brain is frazzled, you haven’t washed in days, you can’t remember the last time you ate a full meal or drank an actual hot cup of coffee. Sleep is a long-lost friend, who you didn’t realise you’d miss so much.

Is this you? Then read on….

The new-born phase for me, was the hardest. I cried, a lot, during this phase. I’m an emotional person at the best of times, but this was something else. I felt like I was having an outer body experience, every, single, day. My boys, would, just, not sleep. At all! And I was suffering.

Luckily, I had wonderful parents who helped me out when my husband was away. But regardless of this, it was tough.

So here are 5 ways to help…a little. These tips, are by no means, going to turn your baby into a champion sleeper, but…. they can help a little. Just know, this is so normal. If your baby is waking constantly throughout the night, this is so normal. Sleeping throughout the day but not at night, this is so normal. Short, crappy naps, normal. Screaming in the evenings, normal. You get the idea.

Tip 1: Be realistic!

Let's start by setting realistic expectations. New-borns don't come equipped with a well-defined sleep schedule. Those early months are a whirlwind of irregular sleep patterns, and that's perfectly normal (see a theme)? Your baby's internal clock, which regulates sleep and wakefulness, takes time to develop. So, focus on creating a nurturing environment and gentle routines rather than fretting over a strict schedule.

Tip 2: The Magic of Tummy Time.

Believe it or not, tummy time plays a vital role in your baby's sleep. This simple practice helps strengthen their core muscles and promotes better head control. As your little one becomes stronger, they will find it easier to self-soothe and settle into sleep. Start with short tummy time sessions a few times a day and watch as it works it’s magic on their sleep patterns. Mine hated tummy time, and so we didn’t do much as it just promoted more screeching, but I wish I’d known it could help promote sleep back then!

Tip 3: A well fed baby is a more rested baby. Aren’t we all?

Enough calories during the day is key to better night-time sleep for your new-born. Whether you're breastfeeding or bottle-feeding, ensure that your baby receives enough feeds throughout the day. Hungry babies tend to have disrupted sleep, so prioritize regular and sufficient feedings. Remember, new-borns don't have a well-established sleep-wake rhythm yet, so avoid letting them sleep excessively during the day to encourage more restful nights. If you feel like cluster feeding before bedtime would help, go for it. By around 4 months, I’d started following pretty consistent wake-windows, and so I’d try to feed twice during the last wake-window, just so give me a better stretch of sleep in the early hours of the evening. This was a hassle, making up 4 bottles instead of 2 (twins), but it definitely helped.

Tip 4: Creating a Sleep-Conducive Environment

Creating the right sleep environment can work wonders for your baby's sleep. Strive for darkness and silence, aim for a cozy and familiar atmosphere. Consider using gentle white noise to mimic the comforting sounds of the womb and invest in room-darkening curtains to create a soothing ambiance. By recreating elements of their earlier environment, you'll help your little one feel safe and secure, promoting more restful sleep. Don’t forget it was dark and quiet in the womb, with gentle swishing noises, try to tr-create that.

Tip 5: Embrace Calmness and Avoid Overstimulation.

Babies, especially in the evening, can easily become overstimulated. To prevent this, set up a calm and peaceful environment. Implement a soothing bedtime routine that involves dimming the lights, limiting visitors, and reducing exposure to stimulating activities like screens. By fostering a tranquil atmosphere, you'll help your baby wind down and prepare for a peaceful slumber. Don’t be afraid to say no to visitors after 3pm (or whenever for that matter). The more doors closing, random folk coming in and out, the more ‘excitable’ your baby will become. So do yourself a favour and slow down after 3.

Conclusion: There you have it—five essential tips to help you navigate the world of new-born sleep with confidence and grace. Remember, every baby is unique, so be patient as you discover what works best for your little one. By setting realistic expectations, incorporating tummy time, ensuring adequate daytime feeds, creating a sleep-friendly environment, and embracing calmness, you'll be well on your way to nurturing healthy sleep habits for your new-born.

If you need any support, as always I’m here. Book a call and we can talk about what’s going on with your sleep and make a plan to ultimately…get you some!

Book a FREE sleep assessment call here!