One of the most common concerns I hear from new parents is about their baby's sleep. It can be overwhelming and exhausting to navigate the world of newborn sleep, especially when you're already sleep-deprived yourself. To help sort things out, I'll explain the science of newborn sleep cycles and offer some tips for helping your baby (and you!) get more rest.
Newborn Sleep Cycles
Newborns have a different sleep cycle than adults. Instead of the typical 90-minute sleep cycle that adults have, newborns have a much shorter sleep cycle of around 50-60 minutes. During this time, they move through two stages of sleep: active (also known as REM sleep) and quiet (also known as non-REM sleep).
REM Sleep
During active sleep, your baby's eyes move rapidly behind closed eyelids, and they may make facial expressions, move their limbs, or even suckle. This stage of sleep is important for brain development, learning, and memory. It's also the stage of sleep where your baby is most likely to wake up or be easily disturbed.
Non-REM Sleep
During quiet sleep, your baby is in a deeper stage of sleep, and their body is still. This stage of sleep is essential for growth and development, and it's when your baby's body is repairing and replenishing itself. This is also the stage of sleep where your baby is more likely to stay asleep and be less easily disturbed.
Tips for Newborn Sleep
Understanding your baby's sleep cycles can help you plan your day and create a sleep-friendly environment. Here are some tips for helping your baby (and you!) get more rest:
Follow a consistent sleep routine: Newborns thrive on routine and predictability. Create a calming bedtime routine that you can repeat every night, such as a bath, massage, and lullaby. This will help signal to your baby that it's time to wind down and prepare for sleep.
Swaddle your baby: Swaddling can help your baby feel secure and comfortable, just like they did in the womb. It can also help prevent the startle reflex from waking them up. When swaddling your baby, you want to make sure that their face is clear of any fabric and that their hips can freely wiggle around.
Create a sleep-friendly environment: Keep the room dark, quiet, and at a comfortable temperature. This is generally considered to be about 68-72 degrees Fahrenheit. Use white noise or a sound machine to create a soothing background noise. You want to use something with a constant noise level, so waves and jungle sounds are a no-go, but something like gentle rain may work. As a standard, white noise and its counterparts pink and brown noise are generally considered best.
Don't keep your baby up too long: Newborns can only handle short periods of awake time, generally only up to 45-minutes, before they become overtired and overstimulated. Pay attention to your baby's cues and put them down for sleep when they show signs of being tired. These cues include reducing eye contact, rubbing their face, getting red around the eyes, and getting fussy.
Be patient and flexible: Remember that newborn sleep is unpredictable, and your baby's sleep patterns will change frequently. Be as patient and and flexible as possible, and know that this phase won't last forever. Newborn sleep is all about building trust and comfort and learning to connect sleep cycles with support.
Remember, you're not alone in this journey, and it's okay to ask for help when you need it. Sweet dreams! If you’re struggling with sleep, reach out for a free sleep coaching consultation!
