Bringing home a newborn and navigating their sleep is an exciting and overwhelming experience, especially when it comes to helping them orient day and night. Newborns don’t yet know the difference between daytime and nighttime, which can lead to unpredictable sleep patterns.
But the good news is that there are simple strategies you can use to guide your baby toward longer nighttime stretches and a more consistent rhythm. In this post, we’ll explore how to help your baby orient day and night while keeping things as stress-free as possible.
Understanding the Newborn Sleep Basics
Keep Days Bright, Light, and Active
Create a Calm and Dark Nighttime Environment
Let’s jump right in!
Understanding the Newborn Sleep Basics
In the early weeks, newborn sleep is largely driven by their biological needs. They sleep a lot—16-18 hours a day on average—but in short stretches of 45-60 minutes at a time.
This is because their tiny tummies need to be refueled frequently, day and night. It’s also completely normal for your baby’s sleep to feel “all over the place” during this time.
While it’s important to keep your expectations realistic during this stage, you can begin laying the foundation for healthy sleep by teaching your baby to orient day and night.
Keep Days Bright, Light, and Active
During the day, focus on making your baby’s environment bright and engaging. This helps signal to their developing brain that daylight hours are for activity and wakefulness. Here are some tips for optimizing daytime sleep:
Let the Light in
Keep curtains open and let natural light fill the room. Spend time outside when possible; natural daylight is a powerful tool for regulating sleep!
Click here to learn why you should get outside with your little one on Instagram.
Interact and Play
Engage with your baby during their wake windows with tummy time, gently play, or simply talk to them while making eye contact. Yes, even tiny newborns benefit from these interactions!
Don’t Worry About Noise
Unlike older babies, newborns can often sleep through a lot of daytime noise. There’s no need to tiptoe around or create a perfectly quiet environment for naps. The hustle and bustle of daily life can actually help reinforce that it’s daytime.
By making days stimulating and active, you’re helping your baby’s brain understand the difference between day and night.
Create a Calm and Dark Nighttime Environment
When the sun sets, it’s time to shift gears. Creating a soothing, dark, and quiet environment at night can help signal to your baby that it’s time to sleep. Here are some key nighttime strategies:
Dim the Lights
Keep the lights low or off entirely when you’re feeding or changing your baby during the night. If you need light, opt for a dim nightlight rather than a bright overhead light.
Avoid Overstimulation
Avoid loud noises, active play, or anything overly stimulating during nighttime wakeups. Keep your interactions calm and brief.
Stick to a Simple Routine
Even for newborns, a short bedtime routine can work wonders. Something as simple as a diaper change, a feed, and a lullaby can signal that it’s time for sleep.
Use White Noise
A white noise machine or app can help create a consistent and calming sleep environment while drowning out household noises.
Darken the Room
For nighttime, ensure the room is dark enough to cue your baby’s brain that it’s time for rest. Blackout curtains can be helpful if external light seeps in.
Adjust as Your Baby Grows
At around 6-8 weeks, you’ll likely notice changes in your baby’s sleep patterns. Naps that were easy to come by in those early weeks may become more challenging, and some babies begin showing a need for a darker, quieter sleep environment even during the day. Here are some tips to adapt:
Pay Attention to Personality
Every baby is different! Some babies are more sensitive to their environment and may need a darker, more neutral space for naps as early as two weeks old. Others might continue napping easily in a bright, noisy room.
Shift to Darker Daytime Naps
If your baby seems overstimulated or has trouble napping later in the day, try moving them to a darker room with white noise. Often, by the afternoon, babies become more overtired and benefit from a calmer setting.
Balance Activity and Rest
Keep mornings bright and active, but gradually transition to quieter, more relaxing activities as the day progresses. This can help set the stage for better nighttime sleep.
Click here to learn more about orienting day and night on Instagram.
Recap on How to Orient Day and Night for Your Newborn
Helping your baby orient day and night is a gradual process that takes time and patience. If you’re feeling overwhelmed or struggling with your baby’s sleep, know that you’re not alone. Our amazing sleep consultants can provide personalized support tailored to your baby’s unique needs and temperament.
Whether your little one is a newborn (0-4 Months Content Library), 4-24 months (4-24 Months Content Library), or a toddler (2-5 Years Content Library), we have the resources you need to get your family the sleep you all deserve!
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