Did you know a newborn can sleep for 17-20 hours a day?

Written By Abby Nelson

Did you know a newborn can sleep for 17-20 hours a day?

Strategies for Encouraging Healthy Sleep Habits in Newborns

Establishing a comforting sleep routine for your newborn is essential for their development. Here are some effective strategies to help cultivate better sleep habits:

1. Establish a Day-Night Routine

  • Natural Light Exposure: During the day, expose your baby to natural light to help regulate their internal clock.

  • Active Daytimes: Keep daytime feedings and playtime lively and social.

  • Calm Evenings: Create a quiet atmosphere for nighttime feedings. Dim the lights and reduce noise to signal that it's time for sleep.

2. Create a Consistent Bedtime Routine

  • Establish a soothing pre-sleep routine that could include:

    • A warm bath

    • Gentle rocking or swaddling

    • Soft lullabies or white noise

    • Dim lighting to indicate sleep time

3. Encourage Full Feedings

  • Ensure your baby receives a full feeding during each sessionto minimize night wakings due to hunger.

  • Avoid allowing them to fall asleep mid-feed to ensure they get enough milk or formula.

4. Follow Wake Windows & Sleep Cues

  • Newborns should stay awake for no longer than 45–90 minutes at a time.

  • Watch for signs of sleepiness, which include:

    • Rubbing eyes

    • Yawning

    • Fussiness

    • Looking away

  • Put your baby down before they become overtired to facilitate easier sleep.

5. Put Baby Down Drowsy, Not Fully Asleep

  • This technique helps your baby learn self-soothing, enabling them to fall asleep independently without relying on rocking or feeding.

6. Make Night Wakings Low-Stimulation

  • Keep interactions during night wakings minimal.

  • Maintain dim lighting and speak softly to encourage a quick return to sleep.

7. Swaddle and Use White Noise

  • Swaddling can create a sense of security for newborns, mimicking the comfort of the womb.

  • Utilize white noise machines to create a calming environment that helps block out background sounds.

If you need tips tailored to your baby's specific sleep challenges or habits, consider observing their patterns and adjusting these strategies as needed.

Abby Nelson
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