The Fourth Trimester.. and Beyond
Working Toward Healthy Sleep Habits in the First 6 Months
Point of View: You just came home with your new baby, or maybe you gave birth at home. No wait, you are still in the hospital after an emergency C-section. Not only is the baby in diapers, but YOU are in diapers. What in the fresh hell is this all about? You cannot fathom why any doctor, nurse, midwife, or doula would just hand your baby over and say, “Congratulations! Bye now!”
Between wearing your own diaper and wondering if you will ever poop again, your head might be spinning just a bit.
Why am I addicted to smelling my baby’s head?
How does this breastfeeding gig work exactly?
I just licked a snack off of my baby’s head. Who needs plates?!
Why do I feel like a space alien in my own body?
Life gets pretty wild with a new baby. Consider the below a GUIDE. Every baby is different and has their own needs. YOU are also different than you were before baby came along, so listen to what you need, and be okay if your preferences have changed as it is likely that they have. I wish I had something like this when I brought my babies home. Unfortunately, my bedside table was covered in a mountain of books that I was hoping would magically float into my head, usually too tired to read or even listen to an audiobook all the way through. I was looking for “cliff notes”, and bullet points to try things out as I found what worked for us.
We are all in this together, whether on the other side of the world or behind each other in the car pick-up line. Be kind. Be helpful. Offer a hand rather than pass judgment. We have no idea what’s going on in each other’s lives. More kindness leads to more peace. One of my favorite picture books, Seeds, by Carme Lemniscates, says it well:
“Seeds can only bring what they carry. Pumpkin seeds bring pumpkins; Kindness seeds bring kindness.”
The first 6 months of your baby's life are filled with wonder and challenges, especially when it comes to sleep. Understanding and establishing healthy sleep habits early on can make a significant difference in both your baby's and your quality of life. This guide will provide you with essential baby sleep basics to set the stage for the best sleep possible during those early days. As always, take what works, and leave what does not.
My Top 10 Tips for the First 6 Months
1. Create a Safe Sleep Environment:
Use a crib or bassinet that meets safety standards.
Keep the crib free of pillows, blankets, stuffed animals, or bumper pads.
Ensure the room is well-ventilated and maintains a comfortable temperature (between 68-72°F or 20-22°C).
Stay up to date with safety standards by following trusted resources and organizations: AAP , Safe Infant Sleep , CPSC, Healthy Children
2. Understand Newborn Sleep Patterns:
Newborns sleep a lot, typically 14-17 hours a day, but in short stretches (2-4 hours at a time).
Irregular sleep-wake cycles may confuse day with night. Getting outside (with safe sun practices) throughout the day helps to offset this confusion and helps keep your circadian rhythm on track too.
3. Set a Consistent Sleep Routine:
Establish a bedtime routine to signal it's time to sleep. This could include a warm bath, gentle rocking, or a bedtime story. Read picture books (or any book) each night. These routines help baby predict what is coming next and can have a calming effect long-term.
Try to put your baby to bed at the same time each night to help regulate their internal clock.
4. Encourage Daytime Wakefulness:
During the day, engage your baby with play, tummy time, and natural light exposure.
Keep noise and activity levels normal during daytime naps. These everyday disturbances don’t have much of an impact on baby in those first few months.
5. Swaddle Safely:
Swaddling can help your baby feel secure, but ensure it's done safely to avoid overheating or hip problems. Speak to your doctor and keep up with safety standards on this.
Use a swaddle blanket or sleep sack designed for swaddling.
6. Learn to Differentiate Between Night and Day:
Keep nighttime feeds and diaper changes quiet and dimly lit. Minimize interaction to help your baby learn that nighttime is for sleeping.
Amber-colored nightlights (nightlights are not needed once you are finished feeding or changing a diaper) or hall lights can be great tools to keep those night wake-ups short and sweet.
7. Create a Calm Sleep Environment:
Use white noise or a sound machine to mask household sounds and create a soothing atmosphere. Be sure the sound machine is at least three feet away from baby.
Ensure the room is dark during nighttime sleep, and use blackout curtains if necessary.
8. Be Mindful of Feeding and Naps:
Feed your baby on demand, especially during the first few months. Frequent feeds are common for newborns.
Try to differentiate between nighttime feeds and daytime feeds.
Encourage full feeds during the day to help stretch nighttime sleep.
9. Be Patient and Flexible:
Remember that all babies are unique. What works for one may not work for another. Be patient and willing to adapt your approach. This is extremely challenging at times and may drive you close to the edge. This is where self-care gets important. Fill your cup so you can keep calm and… you know the rest.
Seek support from friends, family, or professionals if you're feeling overwhelmed or unsure. Have a list of support people ready to go before giving birth if possible. I was thankful I had a trusted lactation consultant contact on my phone. I called her for help at the end of week 2 after bringing my first little one home. I just wanted to be sure I was doing it right.
10. Watch for Sleep Milestones:
Around 3-4 months, babies often start to consolidate their sleep into longer stretches. Woohoo!
Baby may begin to show signs of self-soothing, like sucking on their thumb or fingers. This is a beautiful window to smoothly settle into consistent routines. It might feel snail-like, but you are well on your way out of those trenches.
So, why establish these healthy sleep habits early on?
Well, it's like training for a marathon. You wouldn't start prepping for a 26.2-mile run the night before, would you? Hopefully not! You would start with short sprints, build up your endurance, and maybe carb-load with some mashed peas. It's the same with baby sleep. Setting the stage for good sleep habits early means less sleep-deprived drama for you and more well-rested, happy baby.
That soft and cuddly new baby phase is even softer and cuddlier when they've had a good night's sleep as they get grow each day. They smile more, babble more, and make those cute baby coos that melt your heart. Establishing healthy sleep habits in the first 6 months isn't just about making your life easier (though it does that too). It's about giving your baby the gift of sweet dreams and making the journey of parenthood a little less bleary-eyed and a lot more heartwarming.
Thank you for reading. Dream Big, and Sleep Well.