The New Parents Guide to Sleep Without Much Trouble

The New Parents Guide to Sleep Without Much Trouble

New challenges follow with surprises, just like the unique challenges you face when you become a parent. While the happiness is unimaginable, specific issues make it harder to fall asleep and everyday life more challenging. For instance, delayed sleep phase disorder is a common issue for new parents, but it doesn't have to be.

According to research by the Sleep Foundation, new parents get an average of six hours and forty-five minutes of sleep per night. That's nearly two hours less than the eight hours recommended for adults. But things don't have to be like this.

You can use many healthy sleep habits to get more sleep without too much trouble. You just need to find what works best for you and your baby.

So, be relaxed!

In this article, you will find tips on how to maintain healthy sleep schedule get your baby to sleep through the night. Let's get started!

Why Quality Sleep Is Important for New Parents?

It is no secret that new parents often have a lot on their plate. Between caring for a new baby, adjusting to sleep deprivation, and managing all of the other demands of daily life, it is no wonder that many new parents feel exhausted. However, many new parents may not realize that quality sleep is crucial for their own health and their baby's health.

A lack of quality sleep can lead to several health problems, including sleep apnea, weight gain, depression, pediatric sleep disorders, and even heart diseases. In addition, sleep deprivation can negatively impact a new parent's mood, energy levels, and ability to cope with the demands of parenthood.

Furthermore, Studies have shown that quality sleep improves mental health in all babies, school-aged children, and adults. Better mental health in new parents increases their ability to respond effectively to their baby's cries, making them less likely to experience postpartum depression.

According to the Sleep Foundation, paying attention to your sleep requirements will allow you to make memories with your baby and cherish the moments you have together rather than struggling each day exhausted. Creating and following a regular sleep routine can be incredibly beneficial for you and your baby.

Furthermore, getting quality sleep has been shown to have several health benefits. It affects cardiovascular health and much more. Other benefits of quality sleep are:

  • Reduced stress

  • Improved immunity

  • Lowered blood pressure

  • Better heart health

  • Enhanced mood

Common Sleeping Problems and Their Solutions For Your Baby

Babies need quality sleep for proper nourishment and growth. Good baby sleep means the baby is well-rested, happy, and can better cope with the day's demands. For babies, sleeping through the night usually happens by the time they are 4 to 6 months old. However, some babies may not sleep through the night until they are 9 to 12 months.

Most parents are unsure how to get their baby to sleep through the night. Some common problems occur when a baby falls asleep or tries to sleep, and solutions exist for each.

For instance, babies often wake up crying in the middle of the night. This is usually because they are either wet or hungry. Another common problem is that babies will not go to sleep unless they are being held or rocked.

Here's a list of some common sleeping problems faced by babies and their respective solutions:

Hungry or Wet

Many babies wake up in the middle of the night because they are hungry or wet. If your baby wakes up because they are hungry, they will probably be fussy and cry a lot.

The best way to solve this problem is to feed them before you put them to bed. This will help your baby sleep through the night without being hungry.

If your baby wakes up because they are wet, they will probably be more irritable and have trouble going back to sleep.

To avoid this, you can change their diaper before your baby sleeps. This will help them stay dry throughout the night.

Sleep Regressions

According to Healthline, babies usually go through sleep regressions at around 4 months, 8 months, and 18 months old. During a sleep regression, your baby will start waking up more often during the night and will have trouble going back to sleep.

No one solution will work for every baby during a sleep regression. However, there are some things that you can try to help your baby get more restful sleep.

Some of these solutions include:

  • keeping a regular bedtime routine

  • putting your baby to sleep when they are drowsy

  • establishing a nap schedule

  • using white noise to soothe the baby


Many school-aged children and babies wake up during the night because they are experiencing anxiety. This can be caused by several things, such as a change in routine, loud noises, or bright lights.

If your baby wakes up because they are anxious, you will usually notice other signs of stress, such as crying, sweating, or tummy aches.

There are a few things that you can do to help your baby calm down and get more restful sleep. For instance, you can try swaddling them in a blanket, playing soft music, or offering a pacifier.

Over Stimulation

When a baby is experiencing sleep apnea or is overstimulated, they can become fussy and wake up frequently. This is because they cannot process all the information coming in, which can be too overwhelming. Often, overexcitement will lead to a baby becoming overtired, and when this happens, they will have a more challenging time falling asleep and staying asleep.

Some ways to avoid overstimulation are keeping things calm and quiet at the home, avoiding too much stimulation before bedtime, and ensuring your baby gets plenty of rest during the day.

Day and Night Switch

Day and night switches can be a big problem for new parents. Baby waking up due to the day and night switch can be very frustrating. As a newborn baby has not yet developed a day and night sleep schedule, they may wake up during the day and at night. As time passes, they eventually start developing a day and night sleep schedule, but meanwhile, they tend to stay asleep during certain times of the day and night.

While your baby figures out their sleep schedule, it is important to be patient and develop an understanding with them.

Create a Safe-Sleep Environment: Here's How

Creating a safe sleep environment for your baby is one of the most important steps you can take to help them get adequate sleep. Moreover, taking the proper precautions helps reduce the chances of SIDs.

You can do many things to ensure your baby's sleep environment is safe, from providing the baby's crib is free of hazards to using the correct type of mattress and bedding.

Here are some steps you may follow to create a safe sleep environment for your baby.

Make sure the crib is in a safe location

Place the crib in a room with plenty of light, and never place it near windows where your baby could fall out or be injured by falling glass. Be especially careful with multistory homes – if you have stairs, put the crib in a room on the first floor.

Check all the parts of the crib

Ensure all the crib parts are in good condition and conform to safety standards. The slats should be no more than 2 3/8 inches apart (so babies cannot fit their heads through).

There should be no cutouts or decorative details on the headboard or footboard that could trap your baby's fingers or toes. The mattress should fit snugly inside the baby's crib frame, and there should be no gaps more significant than two fingers between the bed and the side of the crib.

Never use crib bumpers

Crib bumpers may seem cute, but they are not necessary and can be dangerous. That's because bumper pads can increase the risk of entrapment and suffocation.

According to a research study published in The Journal of Pediatrics, bumper pads have caused the deaths of more than 27 babies.

Use the correct type of bedding

Be sure to use a firm mattress covered with a tight-fitting sheet. Never place pillows, quilts, comforters, or sheepskins in the crib. These can increase the risk of SIDS by suffocating your baby.

Keep the sleep environment clear of clutter

Don't put anything in the crib except your baby and the bedding. This includes stuffed animals, blankets, toys, and pillows.

Keep the room temperature comfortable

Healthline says babies sleep best in a relaxed environment, around 68 degrees Fahrenheit. If the room is too warm or cold, it can make your baby uncomfortable and disturb their sleep.

Make sure the crib is away from any cords or windows.

Keep any cords or drapes away from the crib so your baby cannot get tangled up in them.

Steps to Get Enough Sleep With Your Baby as a New Parent

New parents know how difficult it can be to get a good night's sleep. Between feedings, changings, and general baby care, it's no wonder that sleep is often elusive.

Getting enough sleep means different things at different stages in your baby's development. In the early weeks and months, it's common for parents to get just a few hours of sleep at a time. But as your baby grows, you'll likely find that you can sleep for longer stretches.

All in all, there are some things you can do to help make sure you and your partner get the rest you need. Here are a few tips to help you get the sleep you need.

Fall Asleep While Your Baby Is Asleep

Getting your much-needed sleep when your baby is in the room can be tricky, but what if they're asleep? Newborns take short naps throughout the day, and so can you.

Daytime naps can help you feel more rested if you have trouble sleeping at night. Although sleeping while your baby is asleep may be challenging due to the timings and chores, it's helpful.

Create a Regular Sleep Schedule

Creating a regular sleep schedule for your baby can be tricky. Most babies are not on a strict routine and will feed, nap, and sleep whenever they feel like it. This makes it hard to set up a regular schedule that works for you and your baby. However, you can do a few things to help create a regular sleep schedule for your baby.

First, try to feed and put your baby down for naps at the same time each day. This will help to create a sense of predictability for your baby. It is also essential to remember that naps should be taken regularly throughout the day. In general, most babies will need two to three naps each day.

Second, create a bedtime routine that is relaxing and calming. This can help signal your baby that it is time to sleep. A bedtime routine might include a bath, some quiet play time, and a short story or song before bed. Make sure it's something that puts your baby in the mood for sleep.

Avoid Caffeine and Alcohol

Sleep hygiene is important and it's no secret that caffeine and alcohol can interfere with your sleep schedule. But many people don't realize just how much these substances can affect their sleep.

Caffeine, for example, can stay in your system for up to 12 hours, which means it can keep you awake long after you've finished your cup of coffee. And alcohol can disrupt your sleep cycle, causing you to wake up in the middle of the night.

So if you're trying to create a regular sleep schedule, it's essential to avoid both caffeine and alcohol. If you drink caffeine, make sure you do so early in the day, so it doesn't interfere with your sleep at night. And if you drink alcohol, try to limit yourself to one drink and avoid drinking it close to bedtime.

Get Plenty of Exercise

Getting plenty of exercise during the day can help you fall asleep better at night. Exercise releases tension and stress, and allows your body to relax. When you are relaxed, it is easier to fall asleep and stay asleep throughout the night. In addition, exercise helps improve your overall health and well-being, which can also lead to a better night's sleep.

So, if you're having trouble sleeping at night, try getting some exercise during the day. A brisk walk, a swim, or a bike ride are all great ways to get some exercise. And, who knows, you might find that you sleep better at night.

Set up a Relaxing Bedtime Routine

Bedtime routines can help you and your baby gets better sleep. By setting up a relaxing bedtime routine, you can help your baby wind down for the night and avoid stimulation that can keep them awake.

Some steps for setting up a relaxing bedtime routine are as follows:

  1. Start by dimming the lights in the house about an hour before bedtime

  2. Establish a quiet time starting 30 minutes before bedtime

  3. Turn off electronic screens and avoid stimulating activities

  4. Give your baby a bath

  5. Feed your baby breast milk and rock them to sleep

  6. Put your baby in their crib awake so they can learn to self-soothe

Keep Electronics Out of the Bedroom

Keeping electronics out of the bedroom can help you and your baby sleeps better. By avoiding screens and other stimulating activities in the bedroom, you can create a more peaceful environment that will help your baby relax and fall asleep more easily.

Additionally, having electronics in the bedroom can interfere with your sleep patterns, making it harder to get the rest you need. If you need to use electronics in the bedroom, try to use them as little as possible and avoid using them close to bedtime.

How Can I Help My Baby Sleep Better?

You are worried about your little one's sleep, and so are we. There are a few things new parents can do to help their baby sleep better. Establishing sleep habits and sticking to them is one of the most important things you can do.

You should also ensure your baby's room is dark and quiet and avoid exposing them to too much noise or light during sleep. It's also essential to ensure they're comfortable, so you may want to try using a pacifier, swaddling them, or putting them in a bassinet for sleep.

Here are a few other things that you may wanna try to help your baby get better sleep.

Establish a Regular Bedtime Routine

Most babies thrive on a bedtime routine. It helps them to relax and prepare for sleep. A regular bedtime routine will also help your baby to develop good sleeping habits.

There are several things you can do to establish a normal bedtime routine for your baby:

  • Choose a time each evening when you will put your baby to bed, and try to stick to that time as much as possible.

  • Follow a consistent order of activities each night. For example, you might want to start by reading a story, then singing a lullaby, and finally saying goodnight.

  • Ensure all action in the bedroom is calm and relaxing – no playing or watching TV!

  • Be patient; it may take a while for your baby to get used to the new routine. But eventually, she will learn that bedtime means winding down and getting ready for sleep.

Put Your Baby to Bed Drowsy but Awake

One of the most important things you can do for your baby regarding sleep is to create a calm and quiet environment around their sleep area. This will help them to relax and fall asleep more easily. There are several things you can do to achieve this:

  • Keep all noise and activity in the bedroom to a minimum.

  • Make sure the room is dark and cool.

  • Avoid using bright lights in the hours leading up to bedtime.

  • Remove all distractions from the room, such as toys and gadgets.

  • Encourage your partner, family members, and friends not to make too much noise near your baby's bedroom.

Consider Using White Noise to Help Soothe Your Baby to Sleep

White noise is a type of sound that helps to soothe and calm babies and can help get them to sleep. There are several different types of white noise, but all of them share the same basic properties:

  • They are uniform, meaning that they have a consistent sound throughout.

  • They are calming because they help to block out other noises that might be disruptive or distracting.

  • They are repetitive, which helps babies start sleeping fast.

Don't Let Your Baby Get Overtired

It's important not to let your baby get too tired, as this can make it difficult for them to fall asleep and stay asleep. If you notice your baby starting to rub their eyes, yawn, or become fussy, it's time to put them down for a nap. Try to keep a regular sleep schedule for your baby, as this can help them stay well-rested and avoid getting overtired.


Now that you know some tips for helping your baby sleep better, here are answers to some common questions about baby sleep.

How Much Sleep Does a Baby Need?

Most babies need between 14 and 17 hours of sleep in a 24-hour period. This includes daytime naps and nighttime sleep. However, some babies wake up frequently during the night and may only sleep for short periods at a time. This is normal, and most babies will eventually outgrow this phase.

What is Delayed Sleep Phase Disorder?

Delayed sleep phase disorder (DSPD) is a condition where people have trouble falling asleep at night and often wake up very late in the morning or early afternoon. DSPD can be caused by a variety of factors, including genetics, jet lag, and working night shifts.

Why Is It Hard For New Moms To Sleep?

There are a few reasons why it can be hard for new moms to get enough sleep. First, they may be up frequently at night caring for their baby. Second, they may have trouble falling asleep during the day because of the new demands of motherhood. Finally, they may be dealing with postpartum depression, which can make it difficult to get a good night's sleep.

Wrap Up

All in all, sleep deprivation is a common issue for new parents, but it doesn't have to be. There are many different techniques you can use to get more sleep without too much trouble. You just need to find what works best for you and your baby.

Some helpful tips include establishing a bedtime routine, creating a dark and quiet environment for sleep, and breastfeeding or formula-feeding your baby on a schedule. Moreover, be sure to nap when your baby naps. With a little bit of effort, you can get the rest you need and be a better parent as a result!

We hope, you found this article helpful. If you have any questions or would like to share your own tips on getting more sleep, please leave a comment below!


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