Embarking on the journey of parenthood is an extraordinary experience filled with joy, but it's no secret that the initial three months can be incredibly challenging. The mental, physical, and emotional toll, coupled with the realities of sleep deprivation, emotional exhaustion, and relationship strain, can be overwhelming.
I'm here to help you and share valuable insights and practical tips that can make a significant difference in your baby's sleep and, consequently, your overall well-being.
1. Create the Right Sleep Environment:
To set the stage for restful sleep, ensure your baby is comfortable. Check for nappy changes or feedings, dress them appropriately, and create a calm sleeping environment. Dim the lights and play consistent and relatively loud white noise to mimic the baby being in the womb.
2. Swaddling for Comfort:
Swaddling is a powerful technique that mimics the secure feeling of the womb. Use a lightweight cotton blanket or sleeping sack to swaddle your newborn, leaving room for hip and leg movement. This practice helps babies fall asleep faster and stay asleep longer. Remember to stop swaddling when your baby shows signs of rolling over.
3. Establish a Sleep Routine:
Begin a sleep routine as early as possible, generally between 6 to 8 weeks, incorporating calming activities such as a warm bath, baby massage, and reading a story. The routine, including feeding and a book, should take place in your baby’s room, signaling a transition to bedtime. Utilise apps to track and create a schedule aligned with your baby's natural sleep rhythms. Consistency is key, remember the more your baby sleeps, the more they will sleep. If you need personalised support with your baby’s schedule, feel free to reach out.
4. Daytime Stimulation and Nighttime Calm:
Provide attention and stimulation during the day to promote a sense of security. Keep nighttime interactions quiet and brief, associating nighttime with a restful environment.
5. Cot Placement:
Place your baby in their cot on their back before they fall asleep. Look for sleepy cues like drooping eyelids and fussiness. Allowing them to fall asleep in their cot, means they know where they have fallen asleep, so that when they go through lighter sleep phases of the night, and they gently awake, they know where they are and they feel safe enough to fall back asleep.
6. Balancing Nighttime Needs:
Strike a balance when attending to your baby's nighttime needs. Allow them to self-soothe but address genuine needs like feeding or nappy changes without bright lights. Identify your baby’s cries and monitor feed times to understand their needs.
7. Dummy/Pacifier Calm:
Consider using a dummy/pacifier overnight to calm your baby and potentially lower the risk of Sudden Infant Death Syndrome (SIDS). If breastfeeding, introduce the dummy/pacifier around 3 to 4 weeks old. Don't worry if it falls out during sleep; there's no need to reinsert it.
8. Avoid Holding Until Asleep:
Encourage self-soothing techniques by refraining from holding your baby until they fall asleep. Work with your baby's preferences and establish a gradual sleep routine, recognising that you can't "make" your baby fall asleep.
9. Balance Day and Night Wakefulness:
Avoid keeping your baby awake all day to ensure they are extra sleepy at night. Overtiredness can hinder the ability to settle down and sleep well. Be patient, stay positive, and align your efforts with your baby's natural patterns.
Parenthood is undoubtedly a challenging journey, but by implementing these sleep strategies, you can improve your baby's sleep and, in turn, enhance your well-being. If you need personalised support or advice, book a free, no-obligation call with me at https://calendly.com/laurasleepteacher/15 - together, we can navigate the joys and challenges of parenting with confidence.
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