Go to Bed Early
Going to bed early is easier said than done, especially with a newborn and household chores to manage. "Nap when your baby naps" is often suggested, but it doesn’t work for everyone. If you find yourself exhausted, and your baby is asleep, try turning off your phone, shutting your eyes, and seeing what happens. The washing and ironing can wait; your well-being and your baby’s care come first. Studies show newborns need at least 8 hours of daytime sleep until they are 3 months old, so take advantage of this and rest when you can.
Routine is Key
Establishing a routine early on helps regulate your baby’s sleeping patterns in the long run. A sleep tracker can help identify nap patterns. A calming bath and a book before bed can signal bedtime to your baby. Consider a dream feed—waking your baby for a feed just before you go to bed—to potentially extend your sleep period before the next wake-up.
Be Prepared
Preparation before bedtime can save precious time when you are tired and your newborn is hungry. Keep essentials like a changing mat, nappies, wipes, and spare clothes nearby. Sterilise bottles in advance to streamline night-time feeding and changing.
Have a Midnight Snack
Night feeds are challenging, so prepare healthy midnight snacks. Avoid high-sugar snacks to prevent staying awake longer. Grapes, crisps, and breakfast bars can provide the needed energy boost during night feeds.
Use a Baby Sleeping Bag
Baby sleeping bags are recommended by the Lullaby Trust and the NHS. They encourage safe sleep positions, reduce the risk of SIDS, and prevent babies from overheating or covering their heads with bedding, helping you sleep with peace of mind.
White Noise
White noise can soothe newborns by mimicking womb sounds and masking background noises like traffic or television. If it works for your baby, it can provide you with additional sleep hours.
Nightlights
Nightlights provide comfort for babies and help you navigate the room during nighttime changes or feeds without bumping into things.
Share the Load
If you have support from a partner or friend, take turns with night feeds. Bottle feeding can be shared, and partners can help burp the baby or look after them, giving you extra rest. Expressing milk during the day for night feeds can also allow you to get more undisturbed sleep.
