Nights can be some of the most challenging and stressful times for new parents. Many hope for a baby that sleeps peacefully through the night, but that is often not the reality.

From tips on safe sleeping practices to methods to soothe crying during the night, here is a guide to improve your baby’s sleep and keep them safe so that you can both rest more peacefully.

Babies’ Sleep Cycles Explained

To focus on easing your baby into a steady nighttime routine, it can be beneficial to understand how your newborn’s sleep cycle functions.

Babies’ sleep actually functions similarly to ours, working based on a circadian rhythm, or the body’s internal clock that tells it when to feel tired and wake up. However, in adults, their circadian rhythm is “pre- programmed.” This means it has been adjusted over time to associate light with waking and darkness with feeling tired.

In newborns, their rhythm and internal 24-hour clock must be created, and that can start with you. Research has shown that parents can play an active role in molding their newborn’s circadian rhythm by paying close attention to their morning and nighttime routine.

According to an article from Parenting Science, this includes shielding your child from any light, including artificial light from screens or lamps, before bedtime. Harsh lighting can make them feel less tired and have difficulty falling asleep. To make it easier, consider purchasing warm bulbs that block blue wavelengths, available on Amazon.

Safe Sleeping and What to Be Aware Of

Safe sleep practices are vital to ensure that you can sleep peacefully during the night and not lie awake worrying about your baby’s health.

According to the Centers for Disease Control and Prevention (CDC), there were about 3,700 sudden unexpected infant deaths (SUID) in the United States in 2022. 1,529 deaths were from Sudden Infant Death Syndrome (SIDS), or the unexplained death of a baby that is typically healthy and less than a year old. 1,040 deaths were from accidental suffocation and strangulation in bed, as stated by the CDC.

The direct cause of SIDS is unknown. However, research has shown that certain safety steps can be taken to protect your
child. Certain factors can increase their risk, specifically regarding how and when they sleep.

Risk factors, according to the Mayo Clinic, include sleeping positions that limit or falter your baby’s breathing or ability to wake up, as well as brain defects or colds that affect respiratory function.

SIDS Preventive Measures: According to the Mayo Clinic

• If your child has a cold or has recently had one, monitor them while they sleep. Contact a doctor if they show signs of breathing difficulties.
• Avoid smoking cigarettes, using drugs or drinking alcohol while pregnant. This is linked to a higher risk of SIDS in newborns.
• Sleeping positions and conditions:
  • Avoid placing your baby on his or her stomach or side to sleep, as this can limit breathing.
    Do not allow your baby to sleep on soft surfaces, like a fluffy comforter, waterbed or soft mattress, as this can block the nose and mouth. Use a firm, flat mattress intended for newborns instead.
  • Avoid high heat, such as leaving a heating pad near your baby or allowing them to sleep in a hot room or car. 78 For higher is considered too warm.
  • Avoid and talk to your doctor about the risks of co-sleeping, or allowing your newborn to share a bed with you, pets or siblings. Research shows that a separate bed lowers the risk of SIDS, as it prevents accidental smothering.
  • Place your baby on their back to sleep and do not leave them alone if they are on their stomach, even if they are awake.
  • Do not fill their crib with toys or blankets, as they are breathing and choking hazards. It is best to have an empty crib with a firm mattress.
  • Provide a pacifier. Not only can it help soothe your baby and ease them into sleep, but research shows that it can reduce the risk of SIDS. Ensure the pacifier isn’t attached to anything.
  • Keep your baby’s crib in your room for at least six months. This helps to monitor them and listen for changes in breathing.

Crying and Sleep Disruptions

Crying throughout the night is a typical issue during the newborn phase. This can make sleep and nap time exhausting and stressful, especially for parents caring for babies with colic.

The first step when a baby is crying after being put to bed is to check whether they are simply communicating a need, such as hunger or discomfort. According to an article from What to Expect, rub your child’s tummy to soothe possible stomach upset. Rock them and provide physical touch if they are excited or scared from dreams or nightmares. Ensure they have been fed with a bottle or breastfed to rule out hunger.

Check their sleeping conditions to ensure maximum comfort, such as keeping the room temperature around 68 F to 72 F, and
consider swaddling them if they are about 2 months old. Physical touch and soothing music, such as white noise, nature sounds or lullabies, can also help relax your baby and associate the noise with sleep.

Crying and whimpering during sleep, for about two to three total hours during the day during the first three months, is normal for newborns, according to What to Expect. However, if you struggle to soothe your baby’s crying throughout the night, or if the crying is excessive, contact your child’s doctor to discuss solutions and identify the root cause.

Allowing your baby to cry at night without automatically rushing to comfort them can also ease both your and your baby’s nights. According to an article from Pampers, letting your baby “cry it out” does not harm them, and short periods of crying can be helpful, as they can aid in falling asleep and communication. If done consistently, the crying is likely to subside.

Tips to Maximize Nighttime Sleep With a Newborn at Home

• Having to wake up every two to four hours to breastfeed your newborn can be exhausting. Consider pumping to have bottles for nighttime and switching off with a partner during specific nights if possible. For example, you feed one night and your partner uses a bottle to feed the next night.
• Create shifts for who is in charge of the baby, helping you to find downtime during the day.
• Sleep when the baby sleeps. These naps can help improve your energy levels.
• Ask a friend or family member to watch your baby while you take a nap.

Always consult your pediatrician if you have questions.

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