Your Guide to Developing a Sleep Schedule for New Parents

Learn how to develop a sleep schedule for new parents. Plus, discover when newborns sleep through the night and tools to help them catch better zzzs.

There’s nothing quite like the joy of being a new parent. However, the truth is it might entail sleepless nights. Expect changes in your daily routine, including your sleep schedule. Caring for a newborn may take a lot of effort, but seeing them thrive under your care is super fulfilling.

Also, getting well-deserved zzzs with a solid sleep schedule is possible (in case you’re wondering). We wrote this article to help new parents like you establish a consistent sleep routine for you and your bundle of joy. So, read on to learn how, plus baby sleep patterns and tips and tools to help you and your newborn sleep better.

Key Takeaways

• A solid sleep schedule for new parents is essential for their well-being and ability to provide optimal care for their newborn.

• The benefits of a sleep schedule include preventing exhaustion, depression, and cognitive issues and promoting patience and attentiveness.

• Creating a sleep schedule for parents of newborns involves establishing a pre-bedtime routine, sharing responsibilities, seeking support, prioritizing naps, and crafting a sleep-friendly environment.

Table of Contents

• Why Is a Sleep Schedule for New Parents Important?

• What Are Common Sleep Challenges New Parents Face?

• When Do Newborns Sleep Through the Night?

• How Do You Create a Parent Sleep Schedule with a Newborn?

• What Should You Expect From Baby Sleep Patterns?

• What Are Good Sleeping Tips for New Parents?

• What Are Tools to Aid Baby Sleep?

• When Should New Parents Seek Professional Help?

• Conclusion: Encouragement for New Parents

Why Is a Sleep Schedule for New Parents Important?

With all the horror stories of sleepless nights and exhaustion for new parents, it's no wonder you’re reading this now. Sure, they’re common experiences, but they don’t have to define your journey as a parent. A solid sleep schedule boosts your physical and mental well-being — precisely what you need when caring for your fragile newborn.

Sleep deprivation can lead to exhaustion, irritability and yes, even postpartum depression. According to a study published in the National Library of Medicine: “Chance of depression in women with poor sleep quality was 3.34 times higher than those with good sleep quality.⁽¹⁾” Lack of sleep has a negative effect on your cognition. And you need to keep sharp to make good decisions when it comes to caring for your newborn.

Developing and sticking to a sleep schedule will boost your focus and energy. You’ll be well-equipped to tackle the intricacies of caring for your child. Getting quality sleep means you’ll be more patient, nurturing and attentive to your newborn’s needs. These qualities are essential, considering your baby is in the early stages of development.

What Are Common Sleep Challenges New Parents Face?

With all this talk of parenting a newborn, it’s essential to know what challenges you may be faced with. This way, you’re prepared once they become apparent. Here are a couple:

• Unpredictable sleep patterns

• Feeding schedule

• Environmental factors

• Parental anxiety

• Postpartum recovery

We hate to break it to you, but newborns have unpredictable sleep patterns. They wake up often, needing to be fed, changed and soothed. Their erratic sleep behavior is a challenge when it comes to establishing a set sleep routine.

Whether breastfed or bottle-fed, newborns need to eat a lot. This constant clamoring for milk can disrupt your sleep. Take note that a baby’s feeding schedule means they typically need to be fed every 2 to 3 hours, including evenings.

Newborns are light sleepers and will wake up to any changes in noise, light and even temperature. These environmental factors can make it super difficult for a newborn to sleep deeply (and the same goes for you).

Newborns are fragile, and this can lead to parental anxiety. In case you didn’t know, anxiety is the bane of good sleep. It can prevent you from drifting off and sleeping soundly.

If you’re a new mother, things can get more challenging as you navigate postpartum recovery. You may be recovering from delivery or surgery, which can be uncomfortable, if not painful. New mothers are also prone to emotional changes. These 2 combined can make getting good sleep extra difficult.

When Do Newborns Sleep Through the Night?

As a new parent, this is a question that many parents ask repeatedly: "When will my newborn sleep through the night?"

There’s no final answer to this because each newborn is unique, and their sleep patterns vary. Plus, some babies might reach this milestone earlier than others. What’s crucial here is for you to focus on a consistent sleep routine instead of a timeline.

Stanford Medicine Children’s Health says that most newborns sleep 8 to 9 hours during the day and 8 at night. However, they typically get up to 2 hours of sleep at a time. Regarding newborns, they say: “Most babies don't start sleeping through the night (6 to 8 hours) without waking until they are about 3 months old, or until they weigh 12 to 13 pounds. About two-thirds of babies are able to sleep through the night on a regular basis by age 6 months.⁽²⁾”

However, remember that "sleeping through the night" is commonly misinterpreted. Most specialists usually define it as a baby managing to sleep for 5 to 6 hours straight without getting up.

How Do You Create a Parent Sleep Schedule with a Newborn?

Yes, a consistent sleep schedule for your newborn is essential. But it’s every bit as important to create one for you as a parent. You must be well-rested and on the ball to care for your newborn.

Here are a couple of tips when creating a parent sleep schedule with a newborn:

• Establish a pre-bedtime routine

• Share the load

• Seek support

• Make napping a priority

• Craft a sleep-friendly environment

It’s not just about what time you sleep but what you do beforehand to get you there. A pre-bedtime routine signals your brain and body that it's time to wind down. Take a warm bath, read a calming book, or engage in relaxation techniques like yoga, deep breathing exercises and gentle stretches.

If you have a partner, remember you don’t need to do this alone. Rope them in to share the load with nighttime feedings, diaper changes and calming your newborn. Taking turns will give you both the restful, uninterrupted sleep you deserve.

That said, if you don’t have a partner, then seek support from friends and family. They can help with chores and stand in while you get some rest.

Never underestimate the power of snoozing. Nap when your baby sleeps. Power naps of 20 to 30 minutes can refresh and energize you. Prioritizing napping might be one of your best secret weapons yet!

Another tip is to invest in tools to craft a sleep-friendly environment. Your bedroom should be cool, dark and quiet. Blackout curtains (or a 100% blackout sleep mask for you), comfy, cooling bedsheets and a white noise machine can transform a room into a sleep haven for you and your newborn.

Keep in mind that as your baby’s sleep patterns change, so do yours. It’s wise to prioritize flexibility and self-care.

What Should You Expect From Baby Sleep Patterns?

Okay, you already know that a newborn’s sleep patterns are unique compared to adults and older kids. A good understanding of how newborns sleep is helpful when creating an effective parent sleep schedule.

A newborn’s sleep cycles are typically shorter, lasting 30 to 45 minutes. Like adults, they move from light and deep sleep stages. They cycle from REM sleep to 4 stages of non-REM sleep. The Children’s Hospital of Philadelphia states: “These cycles may occur several times during sleep. Babies may awaken as they pass from deep sleep to light sleep and may have difficulty going back to sleep in the first few months.⁽³⁾”

Newborns also tend to confuse their days and nights. There are times when they sleep more during the day than at night. Just like adults, they also nap during the day for 30 minutes up to 3 hours. Expect them to wake up multiple times during the night, too.

Something else to take note of is sleep regression. It's when a baby starts fussing and waking multiple times. The frustrating thing is this happens just when you thought they would sleep through the night for good. When this happens, keep your cool and adjust your sleep schedule. Also, not all babies go through sleep regressions.

What Are Good Sleeping Tips for New Parents?

We’re not letting you go through this alone. Apart from everything we mentioned earlier, here are tips to get the good sleep you crave and deserve as a new parent:

Predictability is key. Be consistent regarding bedtime, feedings and nap time for your newborn. Doing so helps regulate your baby’s sleep patterns. Plus, it’ll help you plan your sleep schedule.

Don’t neglect your sleep hygiene, which includes a cool, dark and quiet sleeping space. (Read our blog post on how to make your bedroom darker for pointers.) Avoid using gadgets too close to bedtime, as the blue light tricks your brain into staying awake. Also, avoid caffeine too close to bedtime.

As you care for a newborn, don’t forget to care for yourself. When you can, get some R&R. Treat yourself to calming activities like meditation to relieve parental anxiety.

Water. Water. Water. We can't emphasize enough the importance of staying hydrated and maintaining a balanced diet. These will help support your energy levels and overall well-being as you care for your newborn.

There’s nothing wrong with asking for help from friends, family, pediatrician or a pro sleep consultant. Extra hands can make all the difference in getting the rest you need.

Newborn parenthood can be challenging; we won’t lie. When the going gets tough, don’t give up. Stay patient and flexible, as it may take time for you as a family to get into your sleep groove.

What Are Tools to Aid Baby Sleep?

Getting most newborns to sleep isn’t a walk in the park (to put it mildly). Thankfully, there are sleep products designed to help your baby get the zzzs they need to grow and develop.

Here are a couple:

• White Noise Machines – These produce sleep-inducing background sounds to mask disruptive environmental noise, calming your baby.

• Swaddles or Sleep Sacks – These blankets snugly wrap your baby, mimicking the womb. These supposedly help your baby feel more secure, helping them sleep soundly. Older babies can use sleep sacks as they allow more movement.

• Blackout Curtains – These window coverings are specifically designed to keep light out. Darkness helps regulate your baby's circadian rhythms for better sleep.

• Baby Monitors – These machines allow you to see and hear your baby as they sleep. Knowing that your newborn is safe will help you get better rest.

• Baby Sleep Tracking Apps – Some apps will help track your baby's sleep patterns, identify trends, and adjust their sleep schedule.

• Baby Sleep Books and Guides – Plenty of books and digital resources offer expert tips and guide you in creating healthy sleep routines for your baby.

Don’t be afraid to experiment with these tools and resources. However, we recommend consulting with your healthcare provider about swaddling. There’s a right way to do it because loose bedding and clothing pose a risk of suffocation.

When Should New Parents Seek Professional Help?

But what if you and your newborn still have difficulty getting the sleep you need despite all your efforts? Don’t be afraid to seek professional help from a newborn sleep specialist.

Sleep specialists are pros when it comes to a newborn’s sleep habits and behaviors. They can give you tailored advice to address your baby's unique needs and consider your family’s dynamics and circumstances.

These sleep experts can evaluate your newborn’s sleep habits and point out any underlying conditions that might be causing sleep disturbances, like reflux, teething pains, or hitting new developmental stages.

After evaluating a case, the expert will design a bespoke sleep strategy for a newborn and its parents. Plus, they’ll offer ongoing advice as you implement their sleep strategy. Examples of these include sleep training techniques, the sleep needs of each age group, and tactics to encourage good sleep practices.

If you and your newborn have a tough time catching quality zzzs, a newborn sleep specialist is a worthwhile investment.

Conclusion: Encouragement for New Parents

Creating a sleep schedule for new parents is tough, but don’t give up.

Every baby is different, so stay flexible and patient. Keep in mind that sleepless nights are temporary. With time and consistency, your baby’s sleep patterns will improve. Celebrate the wins and cherish moments with your newborn.

We hope this blog post helps new parents like you create an effective sleep schedule. Do you have any sleep tips to give other parents? Let them know by dropping a comment below.

Sources:  

(1) “Association between sleep quality and postpartum depression.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC5322694/. Accessed 31 October 2024.

(2) “Infant Sleep.” Stanford Medicine Children’s Health, www.stanfordchildrens.org/en/topic/default?id=infant-sleep-90-P02237. Accessed 31 October 2024.

(3) “Newborn-Sleep Patterns.” Children’s Hospital of Philadelphia, www.chop.edu/pages/newborn-sleep-patterns. Accessed 31 October 2024.

Disclaimer:  The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.