As a pediatrician, I know how crucial rest is to new parents. It is hard for parents to feel like they are bringing their best selves to their parenting when they are exhausted. Early on in an infant’s life, you can start to help develop healthy sleep habits that will benefit both them and you. One resource I often recommend is the book Healthy Sleep Habits, Happy Child by Dr. Marc Weissbluth. Below, I will summarize some of its key points—just in case you don’t have time to read a whole book!
The Immediate Newborn Period
In the first few weeks of life, your primary focus should be on feeding and bonding with your baby rather than establishing a strict sleep schedule. Newborns need to eat frequently, often every 2-3 hours, and their sleep patterns can be unpredictable. It is completely normal for newborns to sleep in short stretches, wake frequently, and have their days and nights mixed up. During this time, the best approach is to follow your baby’s cues, ensure they are getting enough nourishment, and prioritize safe sleep practices. Once feeding is well established and your baby begins to develop more predictable patterns, you can start introducing gentle sleep habits.
Understanding Sleep in Infants
Dr. Weissbluth emphasizes that sleep is a developmental process, and every child’s sleep needs may differ. However, there are some general principles that apply to most infants:
- Sleep Begets Sleep: Overtired babies tend to sleep worse, not better. Ensuring your baby gets enough daytime sleep can lead to more restful nights.
- Early Bedtime is Key: Putting your baby to bed early—often between 6:00 and 8:00 p.m.—helps them fall asleep more easily and sleep more soundly.
- Watch for Sleep Cues: Babies show signs of sleepiness such as rubbing their eyes, yawning, and fussiness. Responding to these cues promptly can prevent overtiredness and make falling asleep easier.
Age-Appropriate Wake Windows
Wake windows are the amount of time a baby can comfortably stay awake before needing to sleep again. Following appropriate wake windows can help prevent overtiredness and improve sleep quality:
- Newborns (0-6 weeks): 45-60 minutes
- 6-12 weeks: 60-90 minutes
- 3-4 months: 75-120 minutes
- 5-6 months: 2-2.5 hours
- ● 7-9 months: 2.5-3.5 hours
- ● 10-12 months: 3-4 hours
- ● 12-18 months: 4-5 hours
Establishing a Healthy Sleep Routine
Dr. Weissbluth suggests that consistency is crucial when building healthy sleep habits. Here are some practical tips to help your baby sleep better:
1. Create a Sleep-Friendly Environment: Keep the room dark, quiet, and at a comfortable temperature.
2. Use a Routine: A consistent bedtime routine—such as a bath, feeding, and lullaby—signals to your baby that it’s time for sleep.
3. Encourage Self-Soothing: Teaching babies to fall asleep on their own, rather than relying on rocking or feeding, can help prevent sleep disruptions later on.
4. Avoid Overtiredness: Try to follow age-appropriate wake windows and nap schedules to prevent fussiness and difficulty falling asleep.
The Role of Crying
One of the more debated topics in the book is the role of crying in sleep training. Dr. Weissbluth presents different approaches, from more gradual methods to allowing some crying while learning to self-soothe. He encourages parents to find an approach that aligns with their family’s needs and comfort levels. However, it is important to note that sleep training methods involving crying are generally not recommended for babies in the first few months of life. Newborns and young infants still have immature sleep patterns and need frequent nighttime feedings, comfort, and responsiveness from caregivers. If you choose to implement a sleep training method, it is best to wait until your baby is developmentally ready, typically around four to six months of age. Here are some common methods:
- Full Extinction (Cry-It-Out Method): This method involves putting the baby down awake and allowing them to fall asleep on their own without intervention, even if they cry. Over time, babies learn to self-soothe, and crying typically decreases after a few nights.
- Graduated Extinction (Ferber Method): Parents check on their baby at increasing time intervals but do not pick them up. This allows the baby to learn self-soothing skills while still receiving some reassurance.
- Chair Method: Parents stay in the room but gradually move further away from the baby’s crib each night. This provides comfort while still encouraging independent sleep.
- Pick Up/Put Down: Parents soothe their baby by picking them up when they cry and putting them back down once they are calm. This method requires patience but can be gentler for babies who struggle with self-soothing.
- No Tears Approach: This method involves minimal crying by using techniques like rocking, feeding, longer for a baby to sleep independently, some parents prefer this more gradual approach.
Adjusting as Your Baby Grows
Sleep patterns change over time, and what works at one stage may need to be adjusted as your child grows. As babies reach new developmental milestones, temporary sleep regressions can occur. Being flexible and staying consistent with healthy sleep habits can help navigate these phases.
Final Thoughts
Helping your baby develop healthy sleep habits is one of the best things you can do for their well-being—and for your own! While every baby is different, Dr. Weissbluth’s research-based approach offers valuable guidance. If you’re feeling overwhelmed or sleep-deprived, know that you are not alone. A structured, thoughtful approach to sleep training can lead to more rest for everyone in the family. And feel free to reach out to us if you need extra help!
