Understanding Newborn Sleep
Newborn Sleep Patterns and Their Science
Babies' circadian rhythms, or internal clocks, don’t arrive pre-programmed and aren’t synchronised with the external 24-hour cycle of daylight and darkness. This can often lead to the night and day confusion that newborns experience. However, we don’t have to wait passively for this synchronisation to happen.
By providing newborns with the right environmental cues about the time of day, we can help calibrate their internal body clock. This is something we can start doing from the newborn stage itself.
Sleep Cycles
There are 4 stages in a baby’s sleep cycle, but newborns only experience 2 stages until about 4 months of age. They spend 50% of their time in REM (Rapid Eye Movement) or active sleep. Unlike adults, they don’t experience muscle atonia, so their limbs move more, and they may even vocalise during the REM stage of sleep. The other 50% of their sleep time is spent in NREM (Non Rapid Eye Movement) or deep sleep. This is why newborns often fall into a deep sleep quite quickly.
How much sleep does my newborn need?
Newborn sleep ranges but typically they need between 14-17 hours of sleep in a 24-hour period. This occurs in blocks ranging from 30 minutes to 2 hours hence their very short awake windows throughout the day.
They take approximately 3-5 naps per day depending on the duration of the nap and between 6-8 weeks, their night time sleep can often become more organised and they will take longer stretches of sleep between feeds. Naps can vary from 7-9 hours and night time sleep typically is 8-9 hours.
Feeding Schedule
In the first few months, the primary goal is to ensure that your baby is feeding well and growing. Newborns need to be fed every 2-3 hours and even on demand during the initial weeks. As they grow, they usually settle into a pattern of feeding approximately every 3-4 hours during the day.
Scheduled feeds are important as it helps your baby develop a healthy appetite and encourages them to take a full feed rather than just a snack.
Cluster feeding, which occurs when a newborn feeds very close together at certain times of the day, naturally leads to feeding on demand during these periods. It's all part of your baby's normal feeding patterns and helps support their growth and development
Healthy Sleep Foundations
Establishing these foundations from the newborn stage can set the groundwork for a routine:
Nutrition: Feed your baby on a regular schedule, ideally every 3-4 hours during the day (they may stretch for longer at night).
Sleep Environment: Following safe sleep guidelines is crucial (always place your newborn to sleep on their back). Ensure a dark, optimum temperature (around 20-22°C) and consider using white noise, all of which contribute to better sleep.
Bedtime Routine: Introducing a bedtime routine can help signal to your baby that it's time to wind down. This routine can be simple and soothing, such as dimming the lights, giving a gentle massage or bath, and feeding before placing in their bassinet. Consistency is key, so try to follow the same sequence of events each night.
Morning Routine: Just as important as bedtime, the morning routine sets the tone for the rest of the day. Waking them up gently, exposure to natural light, their first feed, and continuing with the rest of the morning activities can help establish a predictable day.
Emotional Well-Being - nurturing your newborn's emotional well-being is about creating a loving and supportive environment where they feel safe, understood, and cherished. responding promptly to their cries and cues teaches them that their needs will be met, fostering a sense of security. This lays the foundation for healthy emotional development and a strong parent-child bond.
Check out this blog post for further detail on the 5 healthy foundations of baby sleep
The 5 S’s Newborn Soothing Techniques
Coined by Paediatrician Dr. Harvey Karp, the 5 S’s offer comforting methods for newborn parents by replicating the soothing sensations of the womb
These techniques include:
Swaddle
Side Position (only while being held, not for sleep)
Shush
Swing
Suck
Implementing these soothing techniques can help calm a baby during the “4th trimester” (from 0-3 months). Newborns have a calming reflex in their brain that responds to these familiar womb sensations. Once activated, it can act like an off-switch for crying, aiding in their comfort and relaxation.
Wake Windows and Signs of Overtiredness
A newborn's wake window represents the time they can stay awake until they need to go to sleep again. This varies from 40 minutes to 2 hours in the initial months. Being aware of these cues helps your baby have enough sleep pressure to fall asleep without becoming overtired.
Signs of Overtiredness:
Hands to face
Pulling ears
Rubbing eyes
Fluttering eyelids
Crying inconsolably & difficult to soothe
Clinginess
Yawning
How to Avoid Overtiredness
Get to your baby before they reach this stage by observing their sleepy cues:
Staring into the distance
Red hue around their eyes & eyebrows
Quietness, presumably bored
Once they show these cues, prepare to wind them down for their nap or bedtime. By observing these cues and gently guiding them towards rest, parents can create a routine that aligns with their natural sleep patterns.
As your baby grows, they may start to hide their sleepy cues more easily. At this time, it might be more appropriate to follow a fixed schedule rather than relying solely on their cues.
Gentle Schedule such as Eat-Play-Sleep
In the early weeks, your newborn will primarily feed and sleep. But once they show periods of alertness, it's possible to implement a gentle routine centred around their feeds and age-appropriate wake windows. By following a routine with an eat-play-sleep sequence, you ensure they are well-rested and have energy to feed, followed by gentle activity or stimulation before their next nap. This gentle approach respects your newborn's needs while establishing a predictable rhythm to the day.
A routine isn't just great for parents—it also promotes a sense of security and well-being for our babies.
Conclusion
Understanding your baby's sleep can sometimes feel like solving a puzzle, but fear not! With a few key strategies, you can pave the way for peaceful nights and happy days.
Syncing Their Clock: Your newborn's internal clock isn’t quite synchronized yet, but simple cues like natural light during the day and a cosy, soothing environment at night can help them get on track.
Feeding Routines: From those early frequent feeds to a more predictable pattern later on, ensuring your baby is well-fed sets the stage for a happy, content baby
Building Sleep Foundations: A consistent feeding schedule, a snug sleep space, and a calming bedtime routine all lay the groundwork for restful sleep and contented days.
The 5 S's: Dr. Harvey Karp's soothing techniques, known as the 5 S's, mimic the womb's comforting sensations, helping your baby find comfort.
Recognizing Sleepy Cues & Wake Windows: Watch for those tell-tale signs that your baby is ready for rest, like eye rubbing or quieting down. Responding before they get overtired can make all the difference.
Gentle Routines: As your baby grows, transitioning to a routine like Eat-Play-Sleep can provide structure without sacrificing flexibility, respecting their evolving needs.
Try to embrace this journey of nurturing your newborn's sleep—it's about fostering a sense of security and well-being for both of you. Always trust your instincts and know that you're doing a fantastic job.
References:
Stern, E., Parmelee, A. H., Akiyama, Y., Schultz, M. A., Wenner, W. H. (1969) ‘Sleep Cycles Characteristics In Infants’, Pediatrics, Vol. 43, no, 1 pp. 65-70. https://doi.org/10.1542/peds.43.1.65
