How To Get A Good Night’s Sleep With A Young Baby

2 years ago

1. Early Weeks - hang on in there!

Image source Daily MailYou are getting to know your baby's needs, how often they are requiring feeds and how long it's taking you to administer them, either naturally or by bottle. Once your little one is fed and changed, you will both be exhausted! Gently rock baby to sleep, ssshing them, so they hear a reassuring voice and as soon as they are deep in slumber, get your head down and do the same. Even a couple of hours quality sleep, during the day, will help you cope.

2. Try White Noise Machines For Your Baby

Image Source / CNETAt the end of the day, the more likely it is that your baby will sleep, the more likely it is that you will sleep. So make it more likely your baby will drop off by preparing their bedroom with comfortable noises, like a white noise machine which can help a baby to feel more at ease. Here is the brand we would recommend based on asking hundreds of moms: LUMI Sleep

3. Don't Let Baby Sleep On You - start as you mean to go on

Daily MailAs much as you will love the feeling and smell of your baby gently breathing on you as they sleep, be firm with yourself. As soon as you put baby down, they are very likely to wake up as they sense you aren't cuddling them. Once they are in their crib, sound asleep, you really should do the same. Lie on top of your bed, maybe with a weighted blanket and you'll soon be in the land of nod.

4. Feed Baby How You Want - don't be bullied

Image source ParentsBreastfed babies are as capable of sleeping through the night as bottle fed babies so YOU should choose the feeding method that you are happy with, not what you think will help them sleep longer. Over-feeding to make them sleep more won't work - they will only get a tummy ache and you will be disturbed by their discomfort. Your baby will be happy as long as they are full up and this means more sleep for you. You are both as important as each other.

5. Sleep While Baby Sleeps - you know that, anyway!

Image source Daily MailNewborn babies take lots of naps lasting from 2 to 4 hours, for up to 16 hours a day. Your family and friends will always be telling you to sleep when baby sleeps SO LISTEN TO THEM. You will feel more refreshed yourself during a very draining time in your life.

6. Place the Crib Near Your Bed - makes sense

Image source Daily MailPlacing the baby’s crib next to your bed makes it easier to tend to them and you can then go straight back to sleep, making for a much more restful night. While co-sleeping in the same bed with baby might feel easier, try and stick to your guns for a better sleep for you.

7. Share Night Time Baby Duties - even if breastfeeding

Image source HealthlineYou and your partner can share feeds, nappy changes and other late night/early morning duties. Even if mum is breastfeeding, get a breast pump and there's no excuse for dad not giving that 4am feed. This routine will give mum some extra much needed shut eye.

8. Ask Friends and Family for Help - they will be happy to

Image source Which.co.ukDon’t be shy in asking for help from friends or relatives, whether it’s picking up groceries, doing the ironing or mopping the floor. Even asking for assistance in feeding and changing your little one will mean you can have a good hour to yourself to sleep.

9. Avoid Facebook - at night

Image source Reader's DigestAs much as you may want caffeine to stay awake while you look after baby, this stimulant can interfere with your sleep cycle. It should be a no-no before bed to go on to your electronic device to catch up with what's going on outside your own bubble. It can confuse your body clock. Making these small sacrifices will make for a longer and better quality of sleep for yourself.

10. Help Baby Sleep - it will help YOU sleep

Image source Topline MDStarting at 3 months of age, many babies start sleeping for longer stretches at night, up to 6 hours, which will be music to your ears. As soon as baby feels drowsy after the evening feed, put them down and, as mentioned, try to avoid rocking them in your arms until they drop off. Then get yourself off to bed for a reasonably long slumber.

11. Take Advantage of Parental Leave - joint effort

Image source The Empowered MamaEmployer policies on parental leave vary but if both parents can take time off from work, allowing them to juggle baby care, this will lead to more sleep. If dad can take paternity leave a few weeks after the birth, mum can get in some extra, much needed, sleep.

12. Skip Household Chores - prioritize

Image source The GuardianInstead of loading the dishwasher, vacuuming or attending to the piles of laundry, go for the sleep option. Your body needs it and you will wake up with more energy to start tackling those chores. Remember, leaving jobs an extra day is not going to make any difference to your life, except that you won't be as tired.

13. Creating The Best Sleep Environment - for you and baby

Image source Tara LewAlong with streamlining a bedtime routine for you and baby, take stock of your sleep environment. Your bedroom should be a relaxing place you actually want to fall asleep in. Stick them in the hallway, out of sight and make sure the room isn't too warm, which can delay falling asleep.

14. Refresh Yourself In Other Ways - feel good

Image source Daily MailBesides sleep, when baby is napping, pencil in time to listen to your favourite music, pick up the book that's been on your bedside table for weeks or, if you enjoy it, start knitting again, especially baby clothes, such as little cardigans, hats and bootees. It will make you feel like a real person again!

15. Diet And Exercise - don't forget

Image source Baby CentreAlthough you may feel like shoving anything that's quick into your mouth when you get a spare minute, this isn't going to help your sleep pattern. The healthier foods you eat, the better you sleep. Also, remember to drink loads of water, especially if you are breastfeeding.

16. Don’t Substitute Caffeine For Sleep - should be the other way round

Image source Yahoo Life UKThough it may perk you up in the short term, a latte is not liquid sleep. The more caffeine you consume during the day, the harder it will be for you to fall asleep. It's a worthwhile price to pay, falling asleep soon after your head touches the pillow.

17. Don’t Use Medication To Sleep - you may not be alert during the day

Image source The GuardianFor those times when you can get a quick hour of sleep but you aren’t quite feeling the urge, you may want to reach for medications to help you conk out faster. However, be wary of reaching for meds regularly, as they may impact your energy levels when you need them.

18. Using A Pacifier - nothing wrong with that

Image source RedditIf your baby cries because they're hungry or need a nappy change, that's understandable. Waking up in the middle of the night because they can't find their pacifier can be easily dealt with. Keep a few in the top corner of the crib and your baby will very soon realise where they are and won't cry and wake you up. This is sure to give you that extra sleep your body is crying out for.

19. Lower the Thermostat - you'll both be warm enough

Image source Daily Mail

Aim to keep your thermostat between 68 and 72 degrees Fahrenheit to give your baby and yourself the most comfortable sleep. If you are worried that your little one will be too cold, put your hand on their chest. If it's warm, then they are warm enough!

20. Develop a Bedtime Routine— and stick to it

Image source Baby Centre

A consistent bedtime routine really can work wonders. The order is up to you but it will usually involve a soothing bath and one last feeding. A quick massage with baby lotion around your baby's joints will totally relax them and get them off to sleep, so you can do what you need to and then get yourself to bed.

21. Go For Quick Changes - the quicker the better

Image source HealthlineWhen are you so very tired and baby needs their crib sheet changing, try not to turn on the light. Instead, double layer a regular cot sheet, then a disposable paid, then another sheet on top. That way you can get rid of the pad, throw the sheet in the washing basket and you and baby can both get back to sleep quickly.

22. Remain Calm and Patient - but be persistent

Image source VOI To solve your own baby's sleep issues and therefore get a good night's sleep yourself, you'll need a bit of observation, trial and error and some flexibility. Keep the best routine you can going and you are one step closer to a lovely, peaceful nights sleep.

23. Separating Feeding And Sleeping

Image source Baby Care AdviceDon't get into the habit of letting your baby fall asleep while feeding as it may stop them remaining asleep when they realise there's no milk on tap! If baby is dozing off at mealtimes, wake them up afterwards by changing their nappy and having a little awake time. Then they can go in the cot.

24. Sleepy Cuddles Are Great - with baby on it's back

Image source MominformedAll parents love a sleepy cuddle with their baby. Try to avoid doing this with your precious one in your arms. Instead, put them in the crib, on their back and stroke their face, neck and hands. The feel of your skin on theirs will be beneficial for both of you and will relax you, so you can drift off as soon as you're ready.

25. Avoid Using A Sling - overnight

Image source HuffPostWhilst slings are brilliant to transport your baby around when you are on foot, it's not a good idea to allow them to sleep in it. As soon as they wake up, you are walking around at 3 am with them and even if baby goes back to sleep pretty quickly, chances are you won't. Cribs are for babies and beds for parents - that way, better sleep all round!

26. On Their Back From The Start - never too early

Image source NetDoctorIt is important to practice with your baby going to sleep on a firm surface, on their back, from the get go. Putting in some gentle habits that are similar to sleeping in their cot, will mean less habits to reverse later on, Putting in the work at the beginning means mum is getting better quality sleep and baby is safe.

27. Allow Baby To Self-Soothe - no need to pick up all the time

Image source Wales Online

28. Postnatal Depression - is it stopping you sleeping?

Image source GoodTherapy

If you can't sleep at night even when your baby is asleep an you are feeling dog tired, this could be a sign of postnatal depression. Other signs include feeling down in the dumps or hopeless and not enjoying the things you normally enjoy. See your GP or health visitor. There IS help out there and once you're feeling better, you'll sleep better.

29. Don't Let Stress Get On Top Of You - get on top of it

Image source Daily Mail

Sometimes you can feel tired because you're stressed. Looking after a newborn, especially if it is your first child, takes stress to a new level as you are responsible for another being as well as running a home. Medical intervention can certainly help these feelings and get you back to sleeping better.

30. Get An Early Night - even if you aren't falling on your feet

Image source FreepikYou don't have to be completely worn out before you hit the sack. If your baby is fast asleep and you are able to have an early night, then do it! Take a bubble bath and relax in bed, reading or listening to a podcast, if you enjoy that. You'll soon be away with the fairies and feel better for it.

31. Think To The Future - it is rosy!

Image source Yorkshire LiveYou may be unfortunate enough to have a baby who isn't a good sleeper which can be frustrating when your friends are boasting about how their 6 week old little ones sleep right through the night. Of course this impacts on your own slumber. Babies develop at different paces and the experts will all tell you to hang on in there as that day will come and the memory of all those sleepless nights will vanish! Enjoy your baby.

32. Say No To Social Or Hosting Duties

Image Source / The Family HandymanYou may feel a little guilty for doing so, but when you're exhausted and busy with the baby, then social commitments and hosting other people in your home just has to be a no-no. Even if friends or family come to your home, you don't need to feel obliged to play host - if you need to go sleep, then sleep!

33. Don't Share Your Bed With Baby

Image Source / HealthlineIf you're bringing your baby into bed with you for a snuggle during the day or during nursing, that's fine, but if you're looking to get a good night's sleep (for both you and baby) then make sure you return baby to their own crib so you can have the bed to yourself.

34. Make Sure Your Bedroom Is Dark, Peaceful And The Right Temperature

Image Source / UnsplashThe environment in your bedroom will make all the difference when you're trying to get a good night's sleep. So make sure that it's dark enough for you to get some shut eye, make sure that you're able to block out any noises and also make sure it's not too cold or too hot.

35. Avoid Substances Late At Night

Image Source / RedditThis means alcohol, caffeine or nicotine. Avoid having any of these substances later on in the day, as they will make it less likely that you'll be able to drift off to sleep - which will be extra annoying if you actually have opportunity to do so and still can't drop off!

36. Avoid Artificial Bright Light

Image Source / The GuardianAvoid strong LED lamps, the glaring light from your screen or even lights from TVs or laptops late at night, if you can. This will mean you're not overly stimulated by light on your eyes and will find your eyes are more tired to allow you to more easily drop off.

37. Don't Stress Yourself Out About Not Being Able To Sleep

Image Source / BBCWe all know that feeling when you can't get to sleep, where the anger slowly builds and you get more and more stressed checking the clock and trying to work out how many hours sleep you'd get if you fell asleep now... and then now... and now... But if you're stressed, it just makes it more likely you won't be able to get to sleep.

38. Talk To Your Doctor If The Problem Is Getting Serious

Image Source / Beaumont HealthThere's a difference between being a little bit tired and seriously lacking on sleep. Sleep is essential for good health, so if you're really struggling every single night with sleep deprivation, it can be a good idea to talk to your doctor and get some advice.

39. Try To Do Something Relaxing Before Bed Time

Image Source / Glamour UKYou should try programme your mind and body to wind down a few hours before bed. This could be taking a relaxing bubble bath, reading a chapter of your book or even just making sure you don't look at your phone screen an hour or two before bedtime.

40. Keep Clutter And To-Do Items Away From Where You Sleep

Image Source / Home and Garden - HowStuffWorksIf you're surrounded by clutter, it's not going to create a very relaxing environment to fall asleep in. And, worse, if you have 'to-do' chores nearby, such as a pile of unfolded laundry or a stack of letters and bills to sort through, this is just going to make you feel on edge when you're trying to sleep.

41. Sleep In A Separate Bed To Your Partner

Image Source / Daily MailThis never has to be a bad thing. It's encouraged if you're disturbing each other, or if you really need to focus on your own sleep - especially if you have a partner who snores or moves around a lot. If you have a spare bedroom and bed, then take advantage of it for a healthier routine.

42. Don't Bring Your Work Home With You

Image Source / BBCIf you let work into your home life and get bogged down by things-to-do, deadlines and answering work emails - and all of this around caring for a newborn baby, too - then the chances are slim you'll get any decent sleep whatsoever. So try to keep work calls, texts, emails and anything else at the workplace where they belong.

43. Talk To Your Work About Your Schedule

Image Source / Boston Consulting GroupTo take this a step further, it's important to be communicative with your workplace about your new baby routine. If there's anything they can do to help your sleep pattern, you should take advantage of that. This could be amending your hours if possible, allowing you to nap in the workplace, or working virtually from home.

44. Don't Write Off Short Naps

Image Source / HealthlineSome people just aren't nappers, and might think what's the point of a power nap when all they want to do is fully go to bed and sleep for 8 hours. But the fact is, if you're only getting opportunities to have short naps throughout the day, it's definitely better than nothing - so leap on the chance!

45. Don't Ignore Any Signs Of Health Problems Due To Lack Of Sleep

Image Source / Maryville University OnlineSleep deprivation can make your health take a serious hit over time if you're really struggling, so it's important to pay attention to any issues, even when you're busy with baby. If you're noticing any issues such as weight changes, serious cognitive problems, anxiety or depression, then make sure not to ignore it so that you can get back on track as soon as possible.

46. Try To Create An Active Environment In The Day And A Calm One At Night

Image Source / Daily RecordYou should try to keep your baby active during the day in an entertaining environment, and then try to dial down the energy for the evening time to create more calm. This can be turning down the volume and turning lights down to more 'ambient' lighting. This routine will help your baby recognise the difference between day and night, and hopefully have them realise that night is a quieter time to sleep.

47. Don't Be Stubborn About Accepting Help

Image Source / Emma's DiaryIt can be tempting as a new parent to say no to people trying to help you, because you want to show that you can manage your new responsibilities. But accepting help will make a huge difference and there's nothing wrong or 'weak' about admitting that you need help.

48. Why Not Get A New Bed?

Image Source / John LewisYour bed and mattress will make such a difference between a good night's sleep and a bad one. So if your bed is very old and it's been a while since you've updated your mattress, now might be the perfect time to upgrade to the right firmness and support to make it more likely you'll sleep well.

49. Pay Attention To Your Hormones

Image Source / theSkimmYour hormones will already be in overdrive because of you just having a baby, but sleep deprivation can also throw your hormones even more out of whack. So if you're combining the two, it's very important to keep an eye on your mood changes, as you may need to speak with your doctor if you have concerns about hormonal changes. This will then help you to get better rest if it can be treated.

50. Never Underestimate The Power Of Blackout Curtains

Image Source / This Old HouseEspecially when you're trying to get sleep no matter the time of day when natural light may still be strong, blackout curtains or blinds will make sure you can create a dark and peaceful room whenever you need to get some shut eye. It's a worthwhile investment, and something you can still use when baby has grown up!