Newborn Sleep Explained

The moment a baby arrives, parents quickly find that newborns sleep a lot, up to 16 or more hours a day. But only in small stretches of 2-3 hours at a time, which can be taxing on the caregivers, especially the ones picking up the night shift.

First, this is a very normal part of newborn sleep. In the womb, babies spend over 85% of their time asleep! So it makes sense that they continue this pattern after they make their incredible yet exhausting entrance into the world. Rest assured that as your baby matures over the next few weeks and months, their sleep begins to consolidate into more regular, longer and consistent patterns and that there is light at the end of the tunnel for exhausted sleep-deprived parents.

Second, sleep isn’t an indulgence, it is a biological necessity for children (and parents too). Sleep is crucial for babies as this is when their brains are in rapid physical and mental development. During their first year, their brains build life skills. Ensuring babies get enough sleep also supports their emotional and behavioral health, improves their attention, increases their ability to learn, retain information, and form memories. They are more responsive and agreeable, and less overtired and fussy.

Why does my baby want to sleep all day and party all night?

Newborns haven’t developed their circadian rhythm yet. Our circadian rhythm is our body’s internal clock that synchronizes with a 24-hour day (and adjusts our body’s cues to daytime and nighttime). They depend on you in the early weeks, and it can take months for them to develop their own. While they adjust, and as you may have already discovered, their day/night confusion is best managed by distinguishing between daytime and nighttime with lights, sounds and stimulation.

Tips to help reverse day/night confusion:

• During the day, pull back curtains to keep rooms full of light and sound, take your baby outside for strolls in the natural light, and keep your baby engaged by talking to them and providing toys to play with.
• For nighttime feedings, diaper changes and any winding down activities, keep it quiet, dark and soothing.
• Another tip is to cap each daytime nap length to no more than 2 hours at a time which will help your baby eventually have longer stretches of sleep at night.

How does the startle reflex affect newborn sleep?

A common reflex you may notice with your newborn is the Moro reflex, a.k.a. the startle reflex, which is completely normal and a sign of a new/active nervous system. With the Moro reflex, your baby will spasm and throw out their arms in a startled response as if falling. Some triggers for this reflex can include noises, sudden movement, a sudden or cold touch, bright lights, a change of direction, or a change in altitude like baby crib is being placed down in a crib. This particularly becomes an issue when this reflex wakes up your baby and interrupts their sleep. So very frustrating when you’ve just spent a lot of effort getting your baby to fall asleep only for them to startle awake when you try to transfer them into the crib!

Support your baby’s sleep:

• Swaddling is one way you can help your baby to manage the discomfort of their startle reflex. Keeping your baby swaddled often throughout those first 2 months can recreate the feeling of the womb, and keep them both calm and regulated. Swaddle use, however, is very important. If not done properly, it can be a risk. The American Academy of Pediatrics recommends you ensure that the swaddle allows your baby enough room to move their legs and knees up and down, and that you remove the swaddle at 3-4 months.

  The type of swaddle you choose is up to you. Some prefer velcro swaddles for ease or a lighter cotton wrap. The most important tip is that the guides to secure loose swaddles are great once done by your baby consistently/independently. What is important is tight enough to keep your baby from becoming too awake.

• White noise and sound machines mimic the comforting sounds your baby heard in the womb while also drowning out other distractions like a car honking or a loud TV that can unsettle your baby. Be sure to keep the white noise to a safe level between 60 to 70 decibels.

• Make sure the room is dark to avoid stimulating the baby and triggering their startle reflex during sleep. Aim to block out street lights and headlights with dark or blackout curtains and use a dim night light when you’re in the room.

Safety Tips for Newborn Sleep

1. Always put your baby on their back to sleep, EVERY time. This includes naps and night sleep, and even if you are watching, (note: you can start tummy time to balance this time spent on their backs).
2. An empty crib is a safe crib. Use a safety-approved mattress, a fitted sheet, and nothing else. No blankets, pillows, positioners, toys or bumpers. 
3. Consider offering a clean, dry pacifier to your baby in their crib. Pacifier use has been shown to decrease the risk of Sudden Infant Death Syndrome.
4. Try to avoid having your baby get too hot during sleep. Keep the room at a comfortable temperature (between 68–72 degrees, and use light pajamas and swaddles.
5. Always supervise your baby when they are in any device like a car seat, bouncer or swing. Those are NOT recommended for unsupervised use, and require adult supervision at all times.
6. Check out the American Academy of Pediatrics for more recommendations. 

Amidst all the sleep deprivation, chaotic schedules and trying moments, remember that you and your newborn are learning together. Be patient with yourself, sleep is a process and it’s evolving. Remember that it won’t be quite so challenging forever, and that the more you can do to establish good routines off the bat, the better.

This was written in partnership with Cooper and Mariel Benjamin, a licensed clinical social worker at Mount Sinai Medical Center, Director of Groups at Cooper, and mom to two young children.