Yes, You Can Get Better Sleep With a New Baby

Yes You Can Get Better Sleep With a New Baby

February 25, 2025 FIT4MOM x Newborn Care Solutions

Welcoming a new baby into the family is a joyful and life-changing experience. However, for many parents, it also marks the beginning of sleepless nights and disrupted routines. Sleep deprivation can quickly take a toll on your physical and mental well-being, making it even harder to adjust to parenthood. The good news? With some thoughtful planning and a few proven strategies, you can help everyone in the household get better sleep—including your baby.

Let's explore practical tips and expert advice to create a sleep-friendly environment for the entire family.

Understanding Newborn Sleep Patterns

Before diving into solutions, it’s crucial to understand newborn sleep. Babies are born with underdeveloped circadian rhythms—the internal clock that regulates sleep and wake cycles. For the first few months, their sleep patterns are unpredictable and fragmented. Every baby is different, but as a rule of thumb, most newborns typically:

Sleep 14-17 hours a day, broken into short stretches of 2-4 hours. Some (like preemies) can sleep even more.
Wake frequently for feeding, diaper changes, and comfort.
Gradually develop more consolidated nighttime sleep by 3-4 months of age.

Knowing that this phase is both normal and temporary can help set realistic expectations and reduce frustration.

Creating a Sleep-Friendly Environment

A conducive sleep environment can make a significant difference in promoting rest for both parents and baby. Here are key steps to set the stage for better sleep:

Optimize the Baby’s Sleep Space

Dark and Quiet: Use blackout curtains to keep the room dark and use white (or brown or pink) noise to drown out household noises.
Safe Sleep Practices: Follow the American Academy of Pediatrics (AAP) guidelines: place your baby on their back on a firm mattress in a crib or bassinet without loose bedding or toys.
Comfortable Temperature: Keep the room between 68-72°F to ensure your baby isn’t too hot or cold.

Create a Calming Bedtime Routine

Even newborns benefit from a consistent bedtime routine. A soothing sequence of activities such as a warm bath, gentle massage, feeding, and a lullaby can signal that it’s time to wind down. Your baby will usually quickly begin to associate this routine with sleep and respond accordingly.

Strategies for Parents to Get More Sleep

Parents of a new baby often bear the brunt of sleep deprivation. Here are some tips to help you reclaim precious hours of rest:

Sleep When the Baby Sleeps: While it may sound cliché, napping during your baby’s daytime sleep stretches can help you catch up on rest. Prioritize sleep over non-essential tasks when possible.
Share Responsibilities: If you’re parenting with a partner, divide nighttime duties such as feedings and diaper changes. For breastfeeding moms, consider pumping so your partner can handle one or two nighttime feeds.
Accept Help: Don’t hesitate to ask friends or family for assistance (or even hire help) with chores, errands, or babysitting. Outsourcing tasks can free up time for you to rest.
Practice Self-Care: Proper nutrition, hydration, and light exercise, under the guidance of your healthcare provider, can improve your energy levels. Avoid excessive caffeine late in the day, as well as screen time, as both may interfere with your sleep.
Consider Professional Help: Hiring a newborn care specialist or postpartum doula can provide expert guidance and hands-on support for managing sleep. These professionals can help you establish routines, troubleshoot issues, and ensure the whole family gets more rest. Learn more here.

Establishing Healthy Sleep Habits for Your Baby

As your baby grows, you can gently encourage better sleep habits to support longer stretches of nighttime sleep:

Teach Day-Night Differentiation

Expose your baby to natural light during the day and keep nighttime interactions quiet and low-lit. It is also important to limit their exposure to blue light via your phone, computer or TV, even when they are asleep. This helps their internal clock start to differentiate between day and night.

Encourage Self-Soothing

Around 3-4 months, you can begin teaching your baby to self-soothe by putting them down drowsy but awake. This helps them learn to fall asleep independently, which is key for longer sleep stretches. This is not cry-it-out, but instead setting your baby up for success around bedtime by supporting them as they learn.

Be Mindful of Sleep Associations

If your baby relies on rocking, feeding, or pacifiers to fall asleep, they may struggle to return to sleep independently when they wake at night. Consider gradually reducing these associations as they grow older.

Recognize Sleep Cues

Watch for signs that your baby is tired, such as yawning, rubbing their eyes, or becoming fussy. Putting them down before they become overtired can make it easier for them to fall asleep.

Handling Night Wakings

Night wakings are inevitable with a newborn, but there are ways to manage them more effectively:

Minimize Stimulation

Keep nighttime interactions calm and brief. Use dim lighting, speak softly, and avoid playful activities during night feedings or diaper changes.

Consider Feeding Needs

Newborns need to feed frequently, but as they grow, they may no longer require multiple nighttime feeds. Consult your pediatrician to determine when it’s appropriate to start considering weaning night feeds. However, most babies will do this on their own naturally as their body is ready for it.

Stay Consistent

Respond to night wakings with a predictable approach. This consistency helps your baby understand what to expect.

Navigating Sleep Progressions

Just when you think your baby’s sleep is improving, you might encounter what is often referred to as a "sleep regression." However, these periods can also be seen as sleep progressions—a sign that your baby is growing and developing new skills. These temporary disruptions often coincide with developmental milestones, such as rolling over or learning to crawl. To embrace and navigate these progressions:

Celebrate your baby’s achievements as they learn new abilities.
Stay patient and stick to your routines to provide a sense of stability.
Offer extra comfort, but avoid introducing new sleep crutches.
Trust that progressions are a positive sign of growth and usually resolve within a few weeks.

By viewing these phases as progress rather than setbacks, you can approach them with a more positive mindset and help your baby transition smoothly.

Supporting Siblings and the Household

If you have older children, a new baby’s arrival can disrupt their sleep as well. To help siblings adjust:

Maintain Their Routines

Keep older children's bedtime and wake-up times consistent to provide stability.

Involve Them

Let siblings participate in baby care, such as fetching diapers or singing lullabies, to foster a sense of inclusion and responsibility.

Provide One-on-One Time

Spend quality time with older children during the baby's naps to reassure them they're still a priority.

When to Seek Help

If sleep challenges persist despite your best efforts, it’s okay to seek professional guidance. A pediatrician or certified sleep consultant, such as a newborn care specialist, can provide tailored advice to address your family’s unique situation. Persistent issues like colic, reflux, or sleep apnea may require medical attention.

Find a Newborn Care Specialist

Adjusting to life with a new baby is a journey, and sleep disruptions are a natural part of the process. By creating a sleep-friendly environment, prioritizing self-care, and establishing healthy habits early on, you can set everyone in the family up for better rest.

Remember, the sleepless nights won’t last forever. With time, patience, and consistency, your baby will develop a more predictable sleep routine, and you’ll find your rhythm as a family. Until then, be kind to yourself and celebrate small victories—even if it’s just an extra hour of uninterrupted sleep!