Pediatric Sleep Tips for Parents – All that you want to know about the tips and tricks for building a healthy sleep foundation for your newborn. Also, check out some sleeping tips for you, postpartum.
The postpartum period is challenging for many parents out there and sleep deprivation makes it infinitely harder.
I have never felt more unqualified and unprepared than when we came home from the hospital with our firstborn. We had attended the prenatal classes, read all the books, and felt like we knew the “theory” of having a newborn BUT suddenly I was not sure how to put everything into practice confidently.
Becoming a parent was the steepest learning curve I had encountered. Many times, I felt like we were simply “figuring it out” at the moment and barely just surviving while running off very little sleep.
What is the one thing all parents wish they had more of? Sleep.
The theory I knew about sleep was that we wouldn’t be getting much of it. Beyond that, my education was limited. I was not prepared for the level of exhaustion I would feel, nor the overwhelm, frustration, and loneliness that I felt trying to figure sleep out. I did not know there was a better way and I wish I had.
Sleep is health. Sleep is YOUR health (1).
As defined by the National Sleep Foundation, “Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up”. Sleep, like good nutrition and physical activity, is an essential building block in the development of a child’s mental and physical health. Yet, current research shows that up to 30% of infants and toddlers have some degree of sleep problems that persist for up to three to five years (2).
Any new parent can attest to the massive shift in sleep pattern that occurs when you bring your newborn home. Your baby will likely be up multiple times a night requiring a feed, a diaper change, or a cuddle. While these night wakings are very normal in the newborn stage, the fragmented sleep often results in poor quality sleep for adults.
Most first-time parents simply have not been educated on the importance of sleep, the sleep needs of newborns, and healthy sleep habits. Because of this, many struggle when their baby arrives. The first couple of weeks at home should be focused on establishing feeds, bonding, and getting sleep whenever you can. Once you feel more settled, you can start to optimize sleep while working towards restoring rest in your home and moving towards a more enjoyable postpartum for your family.
Newborn Sleep Structure
The structure of newborn sleep is unique from that of older babies, children, and adults. Newborns cycle through two phases of sleep, known as Active Sleep and Deep Sleep, spending equal amounts of time in both. This differs from later on, where their sleep is reorganized into the typical four stages that they will follow for the rest of their lives.
Active Sleep
In this first phase, the brain is working hard to build neural pathways and consolidate information and memories from the baby’s day. You may notice that the baby is very active (moves around and makes many sounds) and that overall, their sleep is light and restless.
Deep Sleep
This second phase is a regenerative one. It allows the baby’s body to repair itself and get ready for growth and development. Baby appears still and their breathing is deep and regular. During this time, they are less likely to wake up spontaneously or if disturbed.
Around three or four months, a reorganization of the sleep structure will take place as the baby transitions to the four stages of sleep. There may be a disruption in the baby’s sleep during this time, however, it should be short-lived if a healthy sleep foundation has been built.
Newborn Sleep Needs
Sleep needs vary between newborns but on average most will require about 16 to 18 hours of sleep in a day (3).
Having no concept of day or night, babies need frequent periods of sleep equally spaced throughout this 24-hour period.
Tips To Laying A Healthy Sleep Foundation
Follow Wake Windows (4).
Awake time is equally as important as sleep. A wake window represents the maximum stretch of time that baby is able to tolerate being awake between two periods of sleep. The length of a wake window is approximative and will grow as the baby grows. It will vary between babies however here are some general guidelines.
Birth to 6 weeks: 45-60 minutes
Six-12 weeks: 60-90 minute
Establish an Eat-play-sleep pattern
This routine is not meant to be rigid but it can provide some structure for your daytime routine with the baby and can be implemented at any point.
Start by offering a feed upon waking.
Have some play time (in the newborn stage this can be a diaper change, reading a book, talking, or some tummy time).
Follow by another sleep (5).
BENEFITS: helps encourage full alert and effective feeds, allows you to identify sleep and hunger cues as well as helps babies differentiate between day and night. You can still feed your baby at other times if they show hunger cues, the goal is to do so when they are awake to help establish both healthy feeding and sleeping patterns.
Optimise the Sleep Environment
Creating an optimal sleep environment is part of supporting the development of healthy sleep hygiene and habits. There are 5 key pieces to consider when setting up your child’s sleep environment.
1. Dark
Darkness is comforting for them and can help prevent day and night confusion. It also acts as a great cue that sleep is coming.
2. Quiet
Consider using white noise, it is comforting to newborns and it can be helpful to drown out environmental noises that may wake your little one up.
3. Cool
A cooler temperature helps promote better sleep (generally ~18-21 degrees Celsius). Since babies are not able to regulate their temperature the same as you and I, it is important to dress them for safe and successful sleep. Grab a free copy of my baby dressing guide here to learn how to properly dress your baby for a comfortable sleep (6).
4. Calm
Keep the room relaxing, and calm and avoid things that might be overstimulating for the baby. For example, consider putting the mobile above the changing table (where distraction is needed) versus over the crib!
5. Safe
Create a safe sleep environment to reduce the risk of sudden infant death syndrome (SIDS).
a. Firm, flat surface with a tightly fitted sheet.
b. No gaps between the mattress and the sides
c. No loose, soft bedding, bumper pads, pillows, or toys
d. Your baby should always be placed on their back for every sleep (7).
e. The safest place for them to sleep is in a crib or bassinet
f. If you choose to swaddle, do so safely and transition them out by 8-10 weeks BEFORE they show any signs of rolling (8).
g. If you haven’t done so already, please review the Canadian Paediatric Society (9) and the American Academy of Pediatrics (10) Safe Sleep Guidelines.
Build A Bedtime Routine
Establish a bedtime routine as soon as possible, it is a great way to help your baby organize their days and nights. It will provide their body with a signal that it is time to relax and go to sleep and only needs to be 20-30 minutes in length (~ 5-6 steps that you enjoy).
A bedtime routine might look like this:
– Bath
– Massage
– Pyjamas
– Feed
– Song & Kiss
– Into the crib or bassinet
Introduce your baby to their crib and practice putting them in it awake but ready for sleep for 1 nap a day (11).
There is a tendency to believe that a baby needs to be asleep or drowsy before going into the crib. Rocking or feeding a baby to sleep can be a very comforting experience for both parents/guardians as well as the baby. However, it can also become a long, tiring, and frustrating process as the baby likely wakes up immediately once placed in the crib. The alternative is to place your baby in the crib or bassinet awake but calm. When you give this opportunity to babies early on, they slowly become familiar with their surroundings and comfortable with their little nest.
Implementing change to sleep patterns in the newborn phase can require a lot of energy. Remember none of these things are urgent and you can implement them as you are comfortable and able to.
Here are 3 tips for YOU postpartum
1. Prioritize your sleep over everything else
I know easier said than done. But remember that sleep is YOUR health. That means it’s okay if some household tasks get put on hold.
2. Ask for Help
Don’t be afraid to ask for help and be clear about what you need (ex: laundry done, vacuuming, meals prepared).
3. Implement a bedtime routine for yourself
Rosalie Kassen
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