"Newborn Sleep SOS: Turning Nighttime Parties into Nighttime Dreams"

Hello, mamas! If you've been pacing the floor at 3 a.m. with a wide-awake newborn, wondering if the night will ever turn to day, you're not alone. Many newborns have their days and nights mixed up, but with some supportive strategies, you can guide them towards a more family-friendly schedule. Let's dive into how you can reverse this day-night confusion and get closer to those precious zzz's for both of you.

Why the Mix-Up?

Your newborn was used to lots of movement while they were in the womb for those 8-9 months and adjusting to the new routine and schedule takes time.

While you were pregnant, you would spend your time moving around throughout the day. You were literally moving and rocking your unborn baby to sleep all day long. Then, once you put your feet up or went to sleep for the night, you probably felt your baby wake up and start kicking you and doing somersaults. This is the main reason your newborn sleeps all day and is ready to party just when you are ready to fall asleep. It’s what babies in the womb are used to!

Secondly, while in your cozy womb, there wasn't exactly a sunrise or sunset. Your baby came into the world without an established circadian rhythm (that fancy term for the biological clock that tells us when to sleep and when to wake). It's your job to help them figure it out. It will take a between 1-3 months for this rhythm to establish and feel normal for your newborn. Hence why your baby wants to eat and be awake every 2 to 3 hours during the night and day. This is normal.

And while it’s perfectly normal for your newborn to have their days and nights mixed up, it doesn’t mean you have to become a night owl forever and feel like you are burning the candle at both ends.

This blog is all about sharing things you can do to help fix your newborn’s day/night confusion and get their regular sleep patterns underway. And while your newborn might not start to sleep through the night entirely for several more months, these tips will help them go longer stretches at night when you desperately need that 4 hour chunk of recovery sleep.

Keep Nighttime Feedings Calm and Dark

It’s normal for your newborn to wake up and want to eat several times a night for the first 2-3 months of life. Make sure to feed your baby quietly, change a diaper only if absolutely necessary, and immediately put them back to sleep in their own space. Avoid those super bright or overhead lights during these night feedings. Use a soft nursing light or night-light so you don’t have to turn on any bright, stimlating lights. Keep the room dark while you are feeding, with just enough light for you to get baby up, fed, and back to their bed. Think of it as a pit stop in a race: efficient, quiet, and calm, getting you back on the track to sleep as quickly as possible.

Sunlight is the key. Exposure to natural light during the morning and afternoon helps regulate our biological clock. Make it a point to open the curtains during the day or, better yet, step outside with your baby. This not only signals to their brain that it's daytime but also improves mood and health (bonus points for mom, too!).

Distinguish Day from Night

During the day, keep the house bright and engage with your baby. It's okay for daytime naps to happen in a lighter environment. Sunlight is the key. Exposure to natural light during the morning and afternoon helps regulate both your and your newborn’s biological clock. Make it a point to open the curtains during the day or, better yet, step outside with your newborn. This not only signals to their brain that it's daytime but also improves mood and health (bonus points for YOU, too!). Come evening, start dimming the lights and reduce stimulation. This can include softer voices, quieter activities, and a cozy, dimmed environment to signal to your newborn that night-time is for sleeping.

Lots of Interaction During the Day and Minimal Interaction at Night

When your newborn is awake during the day, spend lots of time playing and interacting with them so they start to learn that daytime is when things happen and nighttime is for sleep! Talk to your little one, lots of eye contact, play/smile with them, etc. Love on your newborn so much during daytime feedings.

Establish a Soothing Bedtime Routine

A predictable bedtime routine is like a bedtime story for the body—it tells your baby what's coming next. This can include a warm bath, gentle massage, soft lullabies, or a quiet feed in a dimly lit room. Consistency is key; even if they don't seem ready to sleep through the night just yet, this routine sets the stage for future success.

Make Morning Exciting and Interactive

When your newborn wakes up in the morning, make a big deal out of it! Go into their room, sing a little wake up song, open up the blackout curtains to let the sunshine flow in, change their diaper, and start the day outside of the room. Your newborn will start to notice the contrast between night feeds and that first feed with sunshine and daylight and they’ll learn that the new day is starting when you pop in happy and excited to see them!

Get Some Fresh Air

Being exposed to outside air and sunlight can help both moms and babies sleep better. Get some Vitamin D and help your body breathe again. Take your newborn for a stroll or lay on your patio in your backyard to get the daily dose of Vitamin D. Doing this at least once a day helps both of you get fresh air and sunshine. If you can’t make it outside for the day, open the windows for fresh and clean air and open all the blinds so the house is filled with natural light during the day.

Feed Often During The Day

Feed your newborn often during the day. Feed your baby every two to three hours during the day and avoid feeding baby to sleep when possible. It’s so hard, I know, I did it with my first son for 6 months. Follow an eat wake sleep cycle from the beginning to make it easier and avoid sleep props if at all possible. You will thank me later.

Patience, Patience, and More Patience

Last but certainly not least, remember that time and patience are your best friends. Gradually, with consistency and lots of love, your newborn will adjust to the rhythm of day and night.

Remember, mamas, you're doing an incredible job. Adjusting to this new world takes time, for both you and your little one. Celebrate the small victories and know that, slowly but surely, you're guiding your baby towards a lifetime of healthy sleep habits.

Need more personalized guidance? I'm here to help. Let's chat about how we can make sleep a dreamy reality for your family. Visit my website to schedule a free 15-minute call or sign up for my sleep support services. Together, we can make sleepless nights a thing of the past.

I see sweet dreams in your future,

Sarah