5 Ways to Get Sleep with a Newborn: Overcoming Sleepless Nights

Let me tell you something. When you become a parent, the biggest joy can be the birth of your newborn, but equally, one of the hardest things is dealing with sleep deprivation. You’re probably wondering how to get any sleep at all, with your baby needing you almost every minute! I know this because I’ve been through it. It feels impossible at first, but trust me—there are ways to get through this phase.

Now, I’m not going to sugarcoat it. You won’t magically sleep like you did before, but there are five practical methods you can follow to ensure that you’re getting some rest. It’s all about establishing the right habits from the start. And I’ll share with you my own story, some studies, and tips to help you get through these sleepless nights with your newborn.

Want to know more about other parenting experiences? Read this story on the best baby gifts I received as a new parent—it truly helped me survive!

1. Establish a Consistent Sleep Routine for Your Newborn

Believe me, if there’s one thing newborns thrive on, it’s routine. You’d think they don’t know what’s going on, but in reality, they start responding to cues even at a very young age. Babies are not born with a circadian rhythm (you know, the internal body clock that helps adults sleep at night), so you have to guide them. It’s about creating a predictable pattern of sleep, and even though it might take time, your baby will start understanding the difference between day and night.

When my baby was first born, we didn’t have a routine. We tried to feed her whenever, put her down to sleep whenever, and we thought she’d just sleep when she was tired. Oh, how wrong we were! What I found out later is that, much like adults, babies need to be eased into sleep with familiar signals. What worked for us? Well, here’s what we did:

• Bath time: A warm bath before bed helped relax our baby, calming her down after a hectic day of sensory overload.
• Dim the lights: This is key! Reducing the lighting an hour before bed made her sleepy and helped her recognize that bedtime was approaching.
• Gentle songs or lullabies: Nothing over the top. Just soft, soothing sounds that made her feel safe.
• Swaddling: Swaddling was our go-to. Wrapping her tightly in a blanket mimicked the feeling of being in the womb, giving her comfort and security.

Why Does Routine Help?

Here’s the science part: Newborns aren’t born with an internal sleep-wake cycle, but they start developing one around 3-4 months of age. Having a consistent routine signals to your baby that it’s time to rest. You may not notice results immediately, but trust me—it works over time. Think of it like setting the foundation for years of better sleep ahead.

2. Encourage Daytime Alertness

Now, here’s a common misconception I had—let the baby sleep as much as possible during the day, and that means they’ll sleep better at night, right? Wrong. Too much daytime sleep can actually throw off their nighttime schedule, making them more restless at night. You want your baby to be alert during the day, while also ensuring they get the naps they need.

So, what do you do? You help your baby differentiate between day and night. And here’s how you can do that:

How to Keep Your Baby Awake During the Day

You might think keeping a baby awake is easy, but they can fall asleep at any moment! Here are a few tricks I used:

• Natural Light: Keep your home bright and expose your baby to natural sunlight. Babies’ bodies need exposure to light to start regulating melatonin production, which helps them sleep at night.
• Active Playtime: Engage them with fun, interactive toys and activities like tummy time or music. You don’t want them to get overtired, but you do want them to stay alert.
• Frequent Feeding: This one is crucial. Feeding every 2-3 hours during the day keeps your baby energized, reducing the need for constant feeding at night.

More details on encouraging alertness are available on this useful resource that explains how stylish and engaging toys keep babies entertained.

3. Address Common Sleep Issues with Newborns

One thing that took me by surprise was how often newborns wake up for various reasons. And it’s not always just for food. Sometimes, they’re just fussy for no obvious reason! But don’t worry—many parents go through this. What I found was that understanding the reasons for the wake-ups was the first step to handling them better.

Here are some common issues and solutions:

• Hunger: This is probably the number one reason babies wake up. Newborns have tiny stomachs and need to feed frequently, often every 2-3 hours. If your baby is crying and it’s been a while since their last feeding, they’re probably hungry.
• Discomfort: Wet diapers, gas, or an uncomfortable sleep environment can cause wake-ups. Always check their diaper and consider using a white noise machine to drown out disruptive sounds.
• Overtiredness: Here’s the thing: a baby who’s too tired will find it harder to sleep. It seems counterintuitive, but you have to make sure they’re getting enough daytime rest to avoid nighttime fussiness.
• Sleep Regression: Around 4 months, babies hit a sleep regression where they suddenly wake up more frequently. This is normal and often tied to developmental leaps. Hang in there!

4. Create a Sleep-Friendly Environment

I cannot stress this enough. Creating a sleep-friendly environment for your baby is one of the most important steps you can take. Babies are very sensitive to their surroundings, and even minor adjustments can make a big difference. Here’s how to make sure your baby’s sleep space is conducive to good rest:

Temperature Matters

The ideal room temperature for babies is between 68-72°F (20-22°C). Babies can’t regulate their body temperature as well as adults, so keeping the room in this range helps them stay comfortable. Too hot or too cold, and they’ll be waking up frequently. Trust me, this one is crucial.

Dim the Lights

Darkness is important for triggering your baby’s melatonin production. Use blackout curtains to block out sunlight during naps and make the room pitch dark at night. If you need a nightlight, opt for a soft red or orange hue, which is less disruptive to sleep than blue or white lights.

5. Take Care of Yourself to Handle Sleep Deprivation

This is perhaps the hardest part of being a new parent—taking care of yourself while caring for a newborn. Sleep deprivation is real, and if you don’t manage it, it can start affecting your mental health and your ability to care for your baby. Here are some tips I used to get through it:

• Nap when the baby naps: I know it sounds cliché, but it’s true! Don’t use naptime to catch up on chores. Prioritize resting, even if it’s just for a short nap.
• Share the load: If you have a partner, divide nighttime duties. One person handles the early night feedings, and the other handles the early morning ones. If breastfeeding, pump some milk so your partner can help feed the baby at night.
• Accept help: Don’t be afraid to ask family or friends for help. Whether it’s watching the baby for a couple of hours or bringing over meals, every little bit helps.

If you’re struggling with sleep deprivation, check out this Sleep Foundation article for tips on handling exhaustion.

Final Thoughts

In conclusion, there’s no magic trick that will make your baby sleep through the night immediately. But by establishing a routine, encouraging daytime alertness, addressing common sleep issues, creating a sleep-friendly environment, and taking care of yourself, you will see improvements. It’s a journey, but it’s one that gets easier over time.

And remember, as hard as these sleepless nights are, they don’t last forever. Soon enough, your little one will be sleeping better, and so will you!