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BABY SLEEP SCHEDULE: INFANT SLEEPING TIPS FOR NEW PARENTS
April 11, 2023
View all blog posts under Articles | View all blog posts under Doctor of Nursing
Practice | View all blog posts under Resource Guide
Following declining birth rates from 2015 through 2020, the U.S. may be on the
verge of a baby boom. According to the National Center for Health Statistics,
the U.S. birth rate increased 1% in 2021, and preliminary data through the
second quarter of 2022 suggests that trend could continue.
While babies can be bundles of joy, nurturing and caring for infants also brings
challenges. This is particularly true when it comes to establishing a baby sleep
schedule. Adhering to a sleep schedule is vital to an infant’s development.
However, any new parent can attest that sleep schedules also allow parents to
catch up on their own rest so they can be at their best.
Baby sleep training and sleep schedules are key elements of nurturing an
infant’s progress in areas such as emotional regulation and language
development. Practicing sleep training and sticking to a sleep schedule also can
improve the parent-child attachment and benefit the overall functioning of a
family. For those reasons and many others, it’s important for parents to
understand the concepts of sleep training and baby sleep schedules so that
everyone in the family can be well rested.
SLEEP TRAINING FOR BABIES: WHY IS IT IMPORTANT?
The concept of sleep training for babies is fairly straightforward. The Sleep
Foundation describes baby sleep training as activities that can lead to a baby
sleeping for several hours on their own during the night.
THE BENEFITS OF BABY SLEEP TRAINING
A report on the Pampers baby sleep blog notes numerous benefits of sleep
training. For example, it can help babies:
* Fall asleep faster
* Wake up less during the night
* Put themselves back to sleep if they awaken during the night
* Adjust emotionally
* Improve learning skills
* Improve memory
* Boost cognition
* Reduced their risk of future health problems, such as obesity
Parents also benefit from sleep training their babies. Effective sleep training
can help parents:
* Get more sleep
* Improve their mood
* Reconnect with other family members
* Experience less stress
* Be more alert and safety-conscious
BASIC ELEMENTS OF BABY SLEEP TRAINING
The Cleveland Clinic has outlined the basic elements for successful sleep
training. Those elements include:
* Starting the process when babies have the ability to self-soothe
* Establishing a plan and being consistent in adhering to it
* Establishing a consistent bedtime routine (for example, bathing the baby,
then reading aloud)
* Finding a particular baby sleep training method that feels comfortable (no
single sleep training method works for everyone)
* Giving infants the time they need to learn new routines
MYTHS ABOUT INFANT SLEEP
When establishing a baby sleep schedule, parents can benefit from knowing the
various myths and misconceptions about infant sleep. For example, according to a
report in Today’s Parent on baby sleep:
* Don’t assume that short naps will translate into rough nights for sleeping.
This depends on the individual infant. If, for example, a baby sleeps for
three to five hours at a time during the night, then they could be expected
to take several short naps during the day.
* If a baby is awake late at night, that doesn’t necessarily mean they will
awaken later the next morning. Infants have their own internal clocks, and no
matter how late they stay up, they will probably awaken at their usual time.
* Even if babies get sleep training, they won’t always sleep through the night.
Parents shouldn’t assume that sleep training will solve a baby’s sleep issues
forever. Challenges like teething can interrupt a baby’s sleep no matter how
well they were trained.
WHAT IS A BABY SLEEPING SCHEDULE?
Understanding what constitutes a good baby sleeping schedule starts with
examining the link between sleep and infant development. Combining that
knowledge with expertise about how much sleep an infant needs can help parents
create an effective sleep schedule.
THE CONNECTION BETWEEN SLEEP AND DEVELOPMENT
To a large degree, a baby’s sleep schedule and their development go hand in
hand. Nested Bean, a baby sleep wellness firm, noted several links between sleep
schedules and development:
* At the newborn stage, it’s difficult to establish any type of sleep schedule
because, at this point in their development, a newborn baby has a small
stomach and needs to wake often to eat.
* Around ages 3 to 4 months, parents can start adhering to a more consistent
sleep schedule. At this age, babies’ development has progressed to the point
at which they can eat more at one time and don’t need to be fed as often. At
this stage of development, babies also begin to self-soothe.
* At around 9 months old, 70% to 80% of babies have developed to the point at
which they can be on a sleep schedule with the goal of sleeping through the
night.
Sleep is critical to brain development. A report by baby formula company Enfamil
explained the link between sleep and development:
* Sleep strengthens the connections between the left and right hemispheres of
an infant’s brain.
* Until 6 months of age, half of infant sleep is in the active phase (the rapid
eye movement, or REM, phase), in which their brains make neuronal connections
to prepare for what they will eventually learn.
HOW MUCH SLEEP DO BABIES NEED?
To establish an effective baby sleep schedule, parents need to know how much
sleep a baby requires. Pregnancy and parenting website What to Expect suggests
that babies need less sleep and fewer naps as they age. Specifically:
* From birth to 3 months: Babies need about 14 to 17 hours of sleep per day,
with longer periods of sleep at night and between two and five naps during
the day.
* From 4 to 6 months: Babies need about 12 to 16 hours of sleep per day, with
longer periods of sleep at night and about three naps during the day.
* From 7 to 11 months: Babies need about 12 to 16 hours of sleep per day, with
longer periods of sleep at night and about two naps during the day.
Several factors can affect the amount of sleep babies need. For example, babies
who are born prematurely may require 22 hours of sleep per day, and may be
unable to sleep for long periods of time at night until they’re around 10 months
old.
WHAT DOES A BABY SLEEP SCHEDULE LOOK LIKE?
Baby sleep guidance organization Huckleberry Labs offers a few examples of baby
sleep schedules (noting that sleep needs vary by child):
* Schedule for a 3-month-old baby
* 7 a.m.: Awaken
* 8:15 to 9:30 a.m.: First nap
* 11 a.m. to 12:30 p.m.: Second nap
* 2:15 to 3:45 p.m.: Third nap
* 5:30 to 6 p.m.: Fourth nap
* 7:30 p.m.: Bedtime routine
* 8 p.m.: Go to sleep
* Schedule for a 6-month-old baby
* 6:30 a.m.: Awaken
* 8:30 to 9:45 a.m.: First nap
* 12 to 1:30 p.m.: Second nap
* 4 to 4:30 p.m.: Third nap
* 6:30 p.m.: Bedtime routine
* 7:15 p.m.: Go to sleep
* Schedule for an 11-month-old baby
* 6:30 a.m.: Awaken
* 9:30 to 10:45 a.m.: First nap
* 2:15 to 3:30 p.m.: Second nap
* 6:30 p.m.: Bedtime routine
* 7:15 p.m.: Go to sleep
EXAMPLES OF BABY SLEEP TRAINING METHODS
After developing a sleep schedule, the next challenge is training the infant to
fall asleep on schedule. Parents can try several different baby sleep training
methods to determine which one works best for their family.
THE FERBER METHOD
According to a report in Parents, the Ferber method aims to teach infants to
self-soothe and go to sleep on their own. Using this method, a parent places
their drowsy baby in their crib and then exits the room.
If their baby cries, the parent waits for a period of time (initially three
minutes) before they reenter the room, where they comfort the infant but do not
pick them up. After one or two minutes, the parent leaves the room again. If
their baby cries again, they wait for a longer period of time (around 10
minutes), then reenter to comfort the baby, and exit as before. They keep
repeating this process, progressively extending the length of time they wait
before reentering the room.
The Ferber method may be a good option for parents who aren’t comfortable trying
the traditional cry-it-out method.
THE CRY-IT-OUT METHOD
What to Expect explains that the goal of the cry-it-out (CIO) method is to train
babies to fall asleep on their own (rather than while they are held). Using the
CIO method, a parent places their fully awake infant in their crib and allows
them to cry or be fussy until they fall asleep. The parent does not reenter the
room to soothe them.
The CIO method can be an effective option for parents who are comfortable with
this somewhat challenging approach. Parents can use devices such as video
monitors if they have concerns about their child’s well-being during the
process.
THE CHAIR METHOD
The chair method has the parent sit in a chair next to the baby’s crib and
soothe but not pick up the baby, according to What to Expect. After each period
of soothing, the parent moves the chair closer to the door until, eventually,
the parent is outside the room. As with other sleep training methods, the goal
of the chair method is to train an infant to fall asleep without crying to be
picked up.
The chair method is a good option for parents who want to stay near their
babies. However, this approach may take longer to be fully effective than other
methods. Therefore, employing this method might mean it could take longer to
fully adhere to a baby’s sleep schedule.
THE FADING METHOD
According to the parenting website BabyCenter, the purpose of the fading method
is to adjust a baby’s natural sleep cycle to a preferred bedtime. Using this
method, the parent identifies what time their baby naturally falls asleep and
begins placing them in their crib 30 minutes after that time. On each subsequent
night, the parent puts their baby to bed 15 minutes earlier than the previous
night until they’ve reached the preferred bedtime.
The fading method works best with infants who can go to sleep consistently
without being held.
THE PICK-UP-PUT-DOWN METHOD
Parenting website WonderBaby describes the pick-up-put-down method as a gentle
process in which a parent picks up their infant when they cry, soothes them,
then puts them back down in their crib. This method is most successful with a
baby who is younger than 8 months old because, after that age, development has
progressed to the point where the baby may be able to stand, making the
pick-up-put-down method less effective.
The pick-up-put-down method is particularly useful for training babies who can
fall asleep only when they are being held, those who are reliant on pacifiers,
and those who don’t have a set routine. Parents who use this method need to be
ready to pick their babies up and put them down dozens of times each night
before they see results.
WHAT IS A BABY SLEEP CONSULTANT?
If parents encounter difficulty in establishing a baby’s sleep schedule or
implementing a baby sleep training method, they can enlist the help of a baby
sleep consultant. According to the pregnancy and parenting website The Bump,
baby sleep consultants assess infants to determine why they are not sleeping
well. They offer services such as:
* Creating a customized sleep plan
* Conducting periodic consulting sessions with parents
* Addressing parents’ concerns and questions
QUALIFICATIONS FOR BABY SLEEP CONSULTANTS
Parents who aren’t familiar with the work of baby sleep consultants may be
curious about their qualifications. The Center for Pediatric Sleep Management
explains that baby sleep consultants become certified in the field by completing
a course in pediatric sleep consulting.
Baby sleep consultants can earn certifications from a number of organizations,
such as the following:
* Center for Pediatric Sleep Management
* Institute of Pediatric Sleep & Parenting
* Family Sleep Institute
* Infant Care Training Academy
The certification courses differ, and parents can review the content of those
courses before hiring a consultant. Certification courses cover topics such as:
* Child development
* Coaching families about sleep
* Creating sleep plans
* Safe sleep
* Sleep science
* Sleep training methods
CONSIDERATIONS IN HIRING A BABY SLEEP CONSULTANT
Pediatric sleep consulting firm Tiny Transitions suggests that parents should
consider certain factors before hiring a baby sleep consultant, including:
* Age: Consulting is typically effective after a baby is 4 months old.
* Nap schedule: If a baby is not napping on a consistent schedule, this may be
something to try implementing before hiring a consultant.
* Environment before bedtime: Is the infant getting enough sunlight to regulate
their body clock? Do they have an established bedtime routine? Do parents use
a sound machine to help the baby fall asleep?
* Frequency of waking up during the night: Parents need to remember that it’s
typical for babies to wake up during the night and need soothing. This is not
necessarily a sign that it’s time to hire a consultant.
GETTING SOME REST: TIPS FOR NEW PARENTS
It’s natural for new parents to want to learn about tools like baby sleep
schedules and how to access advice and tips for newborns. But parents also need
to consider their own sleep quality. Practicing good sleep hygiene and eating
certain foods are among several tips for new parents that can help them get the
rest they need.
PRACTICE SLEEP HYGIENE
Sleep website Sleepopolis offers these tips for parents of newborns to practice
good sleep hygiene and get the best sleep possible:
* Try to exercise regularly and remain active during the day.
* Avoid alcohol, sugary foods, caffeine, and nicotine late in the day or at
nighttime.
* Restrict the use of screens and electronic devices before bedtime.
* Create a quiet, dark, and cool environment for sleep.
EAT CERTAIN FOODS
The Cleveland Clinic recommends certain snacks that can induce sleep, such as:
* Low-fat yogurt with a banana
* Mozzarella string cheese and an apple
* Tart cherry juice
* Whole-grain crackers with peanut butter
* Whole-grain pita chips with low-fat cottage cheese
Parenting website MomJunction suggests that mothers who are breastfeeding can
eat certain foods to ward off fatigue. For example:
* Bananas contain potassium that can convert sugar into energy.
* Oatmeal can help mothers feel energized and aid their digestive health.
* Yogurt contains proteins that can help mothers fight off fatigue.
EMPLOY SLEEP-RELATED STRATEGIES
Michigan health system Beaumont Health recommends that new parents employ a
range of strategies to improve their sleep, such as:
* Dividing nighttime baby duties, if the baby has more than one caregiver
* Taking shifts during the night, if the baby has more than one caregiver, so
that each person can get at least four hours of sleep
* Making household chores a low priority, going to bed when the baby goes to
bed, and sleeping when the baby sleeps
* Using relaxation techniques, such as meditation or white noise, to decrease
stress
* Asking for help when needed
ADDITIONAL SLEEP-RELATED RESOURCES FOR PARENTS
In addition to learning about baby sleep schedules and sleep training, parents
can access these resources on sleep:
* American Academy of Pediatrics, “Separation Anxiety and Sleeping Trouble in
Young Children” This article offers tips for parents to deal with a child’s
separation anxiety at bedtime.
* Centers for Disease Control and Prevention, “Improve Sleep: Tips to Improve
Your Sleep When Times Are Tough.” This resource provides tips for improving
sleep during times of stress.
* JMIR Pediatrics and Parenting, “Evidence-Based Behavioral Strategies in
Smartphone Apps for Children’s Sleep: Content Analysis.” This journal article
analyzes sleep apps for children.
* MedlinePlus, Bedtime Habits for Infants and Children. This resource offers
suggestions for helping children develop good bedtime habits for better
sleep.
* National Institutes of Health, Safe Sleep Resources from Partners and
Supporters. This website provides several resources for information on safe
infant sleeping.
* Parenting Science, “Newborn Sleep Patterns: A Survival Guide.” The
information in this article can educate new parents on the sleep patterns of
infants.
* Parents, “The Age-by-Age Guide to Better Bedtimes.” This resource provides
guidance on bedtime routines based on a child’s age.
* Sleep Foundation, “Postpartum Insomnia.” This article offers tips for new
mothers who are experiencing insomnia.
* Sleep Health, “The Influence of Sleep and Movement on Mental Health and Life
Satisfaction During the Transition to Parenthood.” This study explores the
connection between parental sleep and mental health.
* Verywell Family, “How to Survive (and Thrive) When You’re Sleep Deprived.”
This article discusses the effects of sleep deprivation and how to combat it.
BECOMING A WELL-RESTED FAMILY
Getting quality sleep is critical for the health and happiness of infants and
parents. It’s known to reduce stress and improve moods, and learning to use
tools such as baby sleep schedules and sleep training can empower parents to
foster their child’s development and help them forge stronger bonds.
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