Exhausted, cranky and sleep deprived is no way to live life…for you or your baby. The link between quality sleep and a happy, healthy lifestyle is well-documented and undeniable, but once a newborn arrives, their days of sound sleep in the comfort of their own bed are probably numbered for a while.
The average new parent loses about 350 hours of sleep during baby’s first year, with 64% getting a good night’s sleep only one or two nights a week. This is mainly because while the newest member of the household sleeps 13-16 hours a day, he does so unpredictably, only for a few hours at a time.
The good news? Within three to five months, most babies will have developed regular sleep habits, including snoozing through the night. But laying the foundation for these habits to emerge takes a bit of training.
Some sleep training tips to create healthy nighttime patterns from the start:
1. Send a message. Babies are masters at picking up on nonverbal cues. The sooner you convey the idea that “days are for play, nights are for sleep,” the sooner your child’s circadian rhythms will sync up.
Keep your baby active during the day and have structured naps between feedings. The success you have during the day will directly impact your nights. At night, calm things down with calming routines that prepare your baby’s mind for rest: reading or singing quietly in a semi-dark room. Avoid stimulating lights and noises or activities like tickling and watching TV. Add a blanket or favorite soft toy to the sequence; its appearance will soon serve as a gentle hint that it is time to sleep.
two. Keep it up. Keep the room between 65 and 70 degrees. A good rule of thumb to keep your baby at the right temperature is to dress your baby in one more layer than she is wearing. This will prevent the little one from overheating. Room-darkening shades and light dimmers will also help set the right mood.
3. Declare independence. Get in the habit of putting him to bed awake, without holding, patting, or rocking him. This will not only condition him to fall asleep on his own, but also teach him to go back to sleep without your help when he wakes up in the middle of the night. Remember to maintain a calm and relaxed approach with your baby. Babies know when we’re tense and won’t be able to calm themselves down if they sense our agitation.
Four. Let sleeping babies lie. Once your pediatrician has given you clearance to let your baby eat as needed overnight, you can go “on demand.” “Feeding on demand” allows your baby to sleep until she wakes up on her own to feed him. Except when absolutely necessary, it’s never a good idea to wake a sleeping baby during the night. Resist the urge to wake him up to unexpected company or a late-night Skype conversation with the grandparents.
5. Be realistic. Ultimately, just like with food, you can’t force your baby to sleep. However, you can set your sleep expectations to teach sleep hygiene skills. Expect him (and of course you) to sleep haphazardly and erratically for the first few months. Get through those sleepless nights by reminding yourself that things will get better, probably sooner than you think. Before long, the challenge will be convincing your child to get out of bed to get to school on time.
Based in Naperville, a suburb of Chicago, ABC Moms provides parents with a wide range of family care services, from autism and special needs support to in-home training, educational conferences, workshops and more.