Sleeping Like A Baby

1. Understand and respect your baby's natural sleep patterns

There is no evidence that feeding your baby full of solids will be an answer either because, even if they are eating family foods, milk is still the most important source of nutrition for babies under a year old.

Sleep patterns vary widely. Newborns typically sleep 9-20 hours a day, while 6-month-olds may sleep anywhere from 9 to 17 hours. These ranges are all considered normal. Babies also have different sleep cycles than adults, with more time spent in active (REM) sleep. This "smart sleep" is crucial for brain development and processing information.

Developmental milestones affect sleep. Babies often experience sleep regressions around 4 months, 6 months, and other key developmental periods. These are actually signs of progress, not regression, as your baby's brain is working overtime to master new skills. Common milestones affecting sleep include:

• Physical: Rolling, crawling, standing
• Emotional: Separation anxiety
• Neurological: Increased awareness of surroundings

2. Create a safe and comfortable sleep environment

Overheating poses a risk to babies and as excess heat is lost through the scalp, don't put a hat on your baby for sleep.

Follow safe sleep guidelines. To reduce the risk of Sudden Infant Death Syndrome (SIDS) and other sleep-related dangers:

• Always place baby on their back to sleep
• Use a firm, flat sleep surface with a fitted sheet
• Keep the sleep area clear of loose bedding, toys, and other objects
• Avoid overheating - dress baby in light sleep clothing
• Share a room with baby for at least the first 6 months, ideally up to a year

Consider room-sharing options. This can include using a bassinet, crib, or co-sleeper next to your bed. Room-sharing has been shown to reduce SIDS risk by up to 50%. If you choose to bedshare, be aware of the risks and follow safety guidelines, especially if you're not breastfeeding.

3. Establish positive sleep associations and bedtime routines

Singing also seems to have a relaxing effect on mothers and your baby will tune into your happy feelings too.

Create a consistent bedtime routine. This helps signal to your baby that it's time to wind down and prepare for sleep. A routine might include:

• A warm bath
• Gentle massage
• Reading a story
• Singing a lullaby
• Dimming the lights
• Using white noise or soft music

Introduce multiple sleep associations. This prevents your baby from becoming dependent on a single method to fall asleep. Gradually introduce new sleep cues as your baby grows, such as a special phrase or song, a favorite stuffed animal, or a particular blanket.

4. Breastfeeding and night feeds are normal and beneficial

Night-time breastmilk is rich in tryptophan, a precursor to serotonin. We now know that 80 per cent of our serotonin receptors are in the gut.

Nighttime breastfeeding is valuable. It provides not only nutrition but also comfort, connection, and immune support. Breastmilk composition changes throughout the day, with evening and nighttime milk containing higher levels of:

• Tryptophan: Promotes sleep and serotonin production
• Melatonin: Regulates sleep-wake cycles
• Nucleotides: Aid in relaxation and sleep

Night feeds support milk supply. Frequent nursing, including at night, helps establish and maintain milk production. This is especially important in the early weeks and during growth spurts. Night weaning should be a gradual process, typically not before 6 months, and only when both mother and baby are ready.

5. Respond to your baby's cues and needs, day and night

Babies can't fight and they can't flee, so they communicate their distress by crying. When infant cries are ignored, this trauma elicits a 'freeze' or 'defeat' response.

Learn your baby's language. Babies communicate through various cues before resorting to crying. These can include:

• Rooting or sucking movements (hunger)
• Rubbing eyes or pulling ears (tiredness)
• Turning away or arching back (overstimulation)
• Fussing or making "eh" sounds (discomfort)

Respond promptly and consistently. This builds trust and security, which are crucial for emotional development and future independence. Ignoring cries or using "cry it out" methods can lead to increased stress hormones and potential long-term effects on emotional regulation and attachment.

6. Gradual changes work better than abrupt sleep training

The key to lasting change is to take baby steps. If you have an older baby (nine to eighteen) months, you may be able to move through the steps a bit faster - some parents have made changes over several days but please let your baby be your guide.

Use gentle, gradual approaches. Instead of abrupt sleep training methods, try making small changes over time. For example, to help your baby fall asleep without nursing:

1. Add calming music to the bedtime routine
2. Remove baby from breast when drowsy but still awake
3. Place baby in crib while drowsy, maintaining contact
4. Gradually reduce physical contact as baby becomes comfortable

Be patient and flexible. Every baby is different, and what works for one may not work for another. Be prepared to adjust your approach based on your baby's needs and responses. It may take several days or weeks to see lasting changes.

7. Address common sleep disruptors like teething and reflux

To help your older baby or toddler sleep more comfortably when he is teething, try elevating the head of his cot a little: this will relieve some pressure and will also reduce the chance of gagging on saliva, as your baby will have more drool while he is teething.

Recognize and manage teething discomfort. Teething can cause sleep disruptions due to pain and increased drooling. To help:

• Offer cool teething toys or a clean, wet washcloth to chew on
• Use gentle gum massage or approved teething gels
• Consider safe pain relief options recommended by your pediatrician

Identify and address reflux symptoms. Reflux can cause pain and frequent night waking. If you suspect reflux:

• Hold baby upright for 20-30 minutes after feeding
• Consider smaller, more frequent feeds
• Elevate the head of the crib slightly (check with your doctor first)
• Consult a healthcare provider about potential treatments or dietary changes

8. Take care of yourself to better care for your baby

The most difficult part of being a parent is that small children are unpredictable, so no matter how well-organised you are, just when you have a pattern happening it changes as your child reaches a new developmental stage, gets a tooth or catches a bug.

Prioritize self-care. Sleep deprivation can lead to parental burnout, affecting your ability to care for your baby and enjoy parenthood. To cope:

• Sleep when your baby sleeps, even if just for short periods
• Accept help from family and friends for household tasks or childcare
• Practice relaxation techniques like deep breathing or meditation
• Maintain a healthy diet and stay hydrated
• Get outside for fresh air and light exercise when possible

Adjust expectations and seek support. Recognize that this challenging phase is temporary. Connect with other parents, join support groups, or consult with a healthcare provider if you're struggling. Remember that taking care of yourself is not selfish - it's essential for your baby's wellbeing too.

Last updated: August 8, 2024