baby-sleep

Congratulations on your new bundle of joy!

Whether you’re a first-time or an experienced parent, one of the challenges in the first few months is getting quality sleep for daddy, mummy and baby.

Sleep is especially important for the little one for development. Sleeping well has tremendous benefits. When your baby gets enough sleep, he will be more alert and attentive; and be in better physical health and mood. His learning and memory also improves¹.

¹ www.sleepfoundation.org/children-and-sleep

3 Ways to Get Your Baby to Fall into Blissful Sleep

Make the environment conducive for sleeping. Helping baby sleep often starts with creating a bedroom environment that is dim, peaceful, quiet, comfortable and free from any screens.

Establish healthy sleep habits. Sleep habits also make a big difference. A consistent bedtime routine and a sleep schedule reinforce the importance of bedtime. A soothing bedtime routine helps baby unwind before sleep and gradually learn it is bedtime.

Keep your baby active during the day. Give your little one lots of opportunities to use up his energy during the day. You’ll find your baby will fall asleep more quickly and stay asleep throughout the night.

Sleep Safety

7 Safe Sleeping Tips for Baby

One of the most important aspects of baby sleep is safety. Both daddies and mummies take safety very seriously and would go to great lengths to keep their little babies safe.

Here are the tips from the American Academy of Paediatrics (AAP)² to reduce the risk of Sudden Infant Death Syndrome (SIDS) or “cot death”.

1: Place your baby on his back for every sleep

Place your baby in a supine position (wholly on the back) for every sleep, including naps, until your baby turns one. It’s not safe for babies to sleep on their side or tummy unless they are unable to keep themselves safe by rolling onto their backs and fronts.

² American Academy of Pediatrics (retrieved: 3^rd August 2021). Safe Sleep, URL: https://services.aap.org/en/patient-care/safe-sleep

7 Safe Sleeping Tips for Baby

2: Room share without bed-sharing

It is safer for your baby to sleep in his cot or bed for at least 6 months, preferably a year. Bring your baby onto your bed only for a feed or to comfort the little one. Always place him back in his cot, on his back when you’re ready to sleep. You can stay close by sleeping in the same room with his cot placed close to your bed.

7 Safe Sleeping Tips for Baby

3: Use a firm sleep surface

Your baby should sleep on a firm mattress covered by a well-fitted sheet. Never place your baby to sleep on a sofa or armchair and do not let your baby fall asleep on nursing pillows or pillow-like lounging pads. They may roll over or turn their heads into the soft fabric which may block their airway.

7 Safe Sleeping Tips for Baby

4: Remove loose objects from cot

For a safe night’s sleep, keep loose objects away including blankets, bumper pads, loose bedding, pillows and stuffed toys from your baby’s sleeping area. These objects increase the risk of entrapment, suffocation, and strangulation.

7 Safe Sleeping Tips for Baby

5: Breastfeed your baby

To reduce the risk of Sudden Infant Death Syndrome (SIDS), breastfeed your baby unless there are challenges. Studies show that breastfeeding is associated with a reduced risk of SIDS. Breastfeed exclusively or feed with expressed breastmilk for at least 6 months.

7 Safe Sleeping Tips for Baby

6: Stay smoke-free for your baby

When babies are exposed to smoke, there is a major risk of Sudden Infant Death Syndrome (SIDS). Mummies should stay smoke-free during pregnancy and after delivery. Cigarette smoke or fumes increase the risk of SIDS.

Keep the environment, whether home, car or caregiver’s place, smoke free to eliminate your baby’s exposure to second-hand smoke.

7 Safe Sleeping Tips for Baby

7: Dress your baby appropriately for sleep

As a guide, dress your baby in the same number of layers you are wearing plus an additional layer for warmth. The additional layer may be a lightweight muslin or cotton wrap. There’s also sleep clothing designed for babies like wearable blankets which can keep your baby warm.

Do not use loose blankets to keep your baby warm as they may cover your baby’s head and obstruct their breathing.

7 Safe Sleeping Tips for Baby

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Always sleep your baby

on their back

in a clear cot or sleep space

Source: www.lullabytrust.org.uk/professionals/publications

Planning your nursery?

Here is a checklist you can use to ensure your baby can sleep safely and comfortably!

Get the Checklist

Sleep Recommendations

Sleep Recommendations for Babies and Toddlers

How much is enough sleep for baby? Here are some guidelines from the National Sleep Foundation:

For infants

14-17 hours (0-3 months of age) or 12-15 hours (4-11 months of age) of good quality sleep, including naps

For 1-2 year-olds

11-14 hours of good quality sleep, including naps, with regular sleep and wake-up times

Newborns at 1-2 Months

When Your Baby is a Newborn

Most newborns spend most of their time asleep. At this stage, they sleep about 14-17 hours a day. They sleep in short bursts of 2-3 hours between feeds. They feed every 2-4 hours or more often if they are going through a growth spurt.

What can I do at this stage?

Spend the first few months getting to know your baby and your baby’s cues for sleep, feeds, play and settling.

Be flexible and follow your baby’s lead. Your baby will let you know whether they want to sleep, feed or interact with you. Every baby is different and they do not follow a fixed regime. It is okay to go with whatever feels right at the time.

If you will like to start a simple routine, try the EASY method.

What can I do at this stage?

Here’s what the EASY method looks like:

Eat:	Offer your baby a feed
Activity:	Talk, play, cuddle and interact with your baby
Sleep:	Place your baby on his back and get him to sleep
Your time:	When baby sleeps, it’s your ‘me time’ to rest or complete any tasks.

What can I do at this stage?

The EASY routine might help you feel more in control, but what’s more important is to watch your baby’s cues and respond. For example, when your baby shows signs of being hungry after playing, give him another feed. Burp him then prepare him for bed. Your baby will sleep better with a full tummy.

What can I do at this stage?

Newborns get tired very quickly and some start feeling sleepy 1 to 1.5 hours after waking. Here are some telltale signs:

Pulling at ears
Closing fists
Yawning
Fluttering eyelids or difficulty focusing — your baby might go cross-eyed or stare into space
Making jerky arm and leg movements, or arching backwards
Frowning or looking worried
Sucking on fingers which might mean that your baby is trying to settle himself to sleep

What can I do at this stage?

When babies are young, their heads are still very soft. Sleeping on their backs can sometimes make the back of their heads a little bit flat. Their heads will round out naturally when they are 12 months old.

If it’s worrying you, you can gently alternate the tilt of your baby’s head each time you place him on his back to sleep. When he is awake, give him plenty of tummy time! That will keep him off the back of his head.

What can I do at this stage?

Feed your little one frequently until he regains the lost weight or starts to gain weight.

Most newborns will lose some weight in the first few days after birth. Feed your little one frequently until he regains the lost weight or starts to gain weight. You might have to wake him up after he has slept for a 4-hour stretch to feed him. Once he has regained his weight, you can stop waking him to feed him unless your doctor has advised you to continue to do so.

How do I help my baby fall asleep?

Here are some common ways to help your baby fall asleep:

Babies at 2-3 Months

What to Expect When Your Baby is 2-3 Months Old

At this stage, babies still sleep and wake up both in the day and at night. Most babies sleep for 14-17 hours every 24 hours. Young babies sleep in cycles that last 50-60 minutes. Each cycle is made up of active sleep and quiet sleep. Babies move around and grunt during active sleep and sleep deeply during quiet sleep.

As your baby approaches 3 months of age, his sleep cycle gets longer and comprises:

light sleep: when baby wakes easily
deep sleep: when baby is sound asleep and very still
dream sleep: when baby is dreaming

At the end of each cycle, babies wake up for a little while. They might grizzle or cry. They might also need help to settling into the next sleep cycle.

As your baby approaches 3 months of age, his sleep cycle gets longer.

What can I do at this stage?

This stage is when babies start developing day and night sleep patterns. It is a good time to introduce a bedtime routine to help your baby sleep more during the night.

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Babies at 4-6 Months

Sleep Regressions When Babies Are 4-6 Months Old

At this stage, babies need 12-15 hours of sleep every 24 hours. They might start having more predictable nap patterns. Typically, they have 2-3 naps lasting up to two hours each. At night, they tend to stay asleep for longer periods. Most will still wake up at least once a night.

At around four months, many babies go through sleep regression as their sleep patterns are changing. Sleep regression is when a baby suddenly has trouble settling down for sleep or wakes up fussing in the middle of the night.

How can I deal with sleep regressions?

Before trying the tips below, it is a good idea to make sure your baby isn’t sick as illnesses can disrupt their sleep. See your doctor if your baby has a fever or is much fussier than normal.

Engage your baby and give baby time to practise during the day

Your baby is working hard to master newfound skills and may be so eager to learn that he is trying to practise them at night instead of sleeping. Give your child plenty of time during the day to practise tummy time, rolling over or sitting up.

Focus on fully feeding your baby during the day

Full feedings during the day and just before bed can prevent your baby from getting hungry in the middle of the night. When your baby goes through growth spurts, he may be hungrier during the day and also at night.

Keep the room dim

When your baby is napping, keep the room as dim as possible to encourage better sleep. If your baby stirs, the darkness will lull them back to sleep. When it’s time to get up, let natural sunlight light up the room. The darkness and light signal to the brain the stages of the sleep-wake cycle.

Establish a bedtime routine

If you haven’t done so already, establish a bedtime routine and stick to it. This can include a bath, changing clothes, wiping their gums or brushing their teeth, reading a bedtime story, or singing a lullaby. Consistency is the key.

Wait, then make it quick

If you hear your baby wake up at night, wait a few minutes before you get up to check on your baby. Respond to him only when he continues to cry.

At night, change or feed your little one as quickly and quietly as possible. Avoid talking or playing with your baby. Keep the lights dim throughout and screens off as light from mobile devices or computers can stimulate your baby.

When you are quiet and calm at night, your behaviour reinforces and communicates to your baby that night time is for sleeping.

wait a few minutes before you get up to check on your baby

Pay attention to sleep cues and act quickly

Yawning, rubbing of eyes, or fussing are signs of a sleepy baby. When you see any of these signs, get your baby to a quiet place to rest.

The faster you respond to your baby’s sleep cues, the more likely he will fall asleep quickly. When you take too long to respond, you might find yourself having to console a cranky, overtired baby refusing to sleep!

Introduce ‘drowsy but awake’

At this stage, your baby can start learning how to sleep on his own. To help him soothe himself back to sleep, sit by his side and gently stroke him. You can also lull him to sleep with soft, reassuring words.

Your baby will take time to learn how to soothe himself back to sleep. Before he can do so, pick him up and hold him when he is crying and gently pat him back to sleep.

Babies at 7-12 Months

As Your Baby Grows Closer to 1-Year-Old

At this stage, babies still need 12-15 hours of sleep every 24 hours. Their sleep cycles are closer to those of grown-ups — which means less frequent waking at night.

What to expect at this stage

Most babies will still have 2-3 daytime naps that last 30 minutes to 2 hours. The number of naps might reduce as babies grow closer to 1-year-old.

Your baby should also, by now, have an established sleep routine. As your little one no longer needs night feeds, you may want to phase them out if your baby is developing well. But if you are comfortable feeding your baby at night, there’s no hurry to phase out night feeds. Choose what works best for you and your baby.

Sleep regressions are normal during growth spurts

Babies grow rapidly to reach various developmental milestones, such as sitting, crawling, standing or teething. Reaching significant milestones can cause temporary sleep problems. Up to the age of 2 years, your baby will continue to experience sleep regressions as he goes through growth spurts and achieves big milestones.

Sleep regressions are a normal part of baby and toddlerhood. There is no way to prevent them. The most daddies, mummies and caregivers can do is to continue with and reinforce bedtime routines and sleep schedules. Remember to reach out for help when you feel exhausted or overwhelmed.

Baby Sleep Log

Some parents find it useful to maintain a sleep log, to track baby sleep duration and progress. Try it out to get a clearer picture of how much baby is sleeping. The log might also help you understand your baby’s schedule, and create regular wake and sleep routines for your baby.

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Self-care for Parents

Tips on Getting More Rest

In the early weeks and months of your baby’s life, you might find it challenging to get enough sleep. Adults need 7-9 hours of sleep daily but the amount of sleep you get after the baby arrives depends on what’s happening with your baby.

You might need more sleep if you:

feel sleepy all the time
are unable to concentrate
feel moody, irritable, depressed or anxious
are unintentionally falling asleep during the day.

When you have enough sleep, you are better able to fulfil your new responsibilities of caring for your baby. You will also be more patient and more likely to feel good about parenting.

Make Time for Yourself

Make time for yourself, even if it is just five minutes. When your baby naps, take a good shower, read some articles or take a nap, too, to catch up on sleep.

Manage Your Expectations

Daily chores can feel overwhelming when you are exhausted. It is okay to spend your energy on things that are most important to you, for example, playing with your baby or catching up with your spouse, friends or other children. Get help with chores if you can.

Eat Nutritious Food

Eat nutritious food, especially if you are breastfeeding. Healthy food can give you more energy.

Rope in Your Spouse and Family

Share baby care with your spouse or a trusted family member. Taking turns or shifts for night time duties can really make a difference.

Mothers who are breastfeeding might find it more difficult to share night time duties. What mummies can do is get rest when your baby is resting. On weekends, arrange to have someone babysit in the mornings so that mummy can sleep in.

Set Yourself up for Quality Sleep

Establish a regular bedtime routine.
Avoid food and drinks high in caffeine (e.g. coffee, tea and chocolates) close to bedtime. These affect the quality of your rest and sleep.
Find ways to wind down before bed. For example, read a book, listen to soothing music, or use relaxation techniques like deep breathing. Avoid using electronic gadgets with screen 30 minutes before bedtime.

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