7 Tips For Better Sleep For Newborn Parents

7 Tips For Better Sleep For Newborn Parents


Are you a new parent, wishing you had taken all the friends’ and family’s advice to “Sleep while you can before the baby comes!” more seriously? Well—the genie’s out of the bottle—there’s no going back! So now, ensuring that both you and your newborn get a restful night’s sleep has most likely risen to the top of the priority list. In fact, mastering a healthy and functional sleep schedule is often the #1 concern for new moms and dads transitioning from the hospital back to home!

In this article, we’ll cover seven powerful tips for establishing healthy sleep patterns for newborns and their parents. You’ll learn how to sustainably create restful nights for your whole family, a key factor in keeping your early parenting journey from becoming overwhelming. 

We’ll discuss how limiting exposure to blue light throughout the day can help both infants and adults regulate the body’s internal clock. Then, we’ll look at the important connection between your baby’s feeding schedule and sleeping patterns. 

You’ll learn how to make nighttime feedings and diaper changes more efficient, so that you can return to slumber with less disturbance. We’ll also share how you can use white noise machines, spoken affirmations, and weighted blankets to induce feelings of comfort and relaxation, promoting healthy sleep for you and your baby. Finally, we’ll discuss the importance of self-care and quality rest for all new parents.    

Let’s dive in and discover how you can maximize your sleep as a new parent! 

1. Limit Screen Time To Prioritize Rest

We’re all familiar with the temptation of zoning out in front of a screen after an exhausting day. But did you know that this seemingly harmless habit could be affecting your newborn’s sleep? 

Understanding The Impact of Blue Light On A Newborn’s Sleep Pattern

Screens emit blue light that disrupts the body’s release of melatonin, the hormone responsible for making us feel sleepy when the sun goes down. Melatonin is key in regulating one’s sleep schedule. 

Limit your and your baby’s exposure to blue light throughout the day, particularly approaching bedtime. 

Strategies To Limit Screen Exposure Before Bedtime

  • Place devices out of reach when you go to bed for the night.       
  • Stick to “screen-free” time for at least two hours before bed. 
  • Consider using apps or settings that reduce blue light emission from devices during evening hours.

2. Ensure Full Feedings Throughout The Day

Frequent and full feedings throughout the day can be a game-changer for your newborn’s sleep schedule. This practice not only satisfies their tiny tummies, but also reduces wake-ups due to hunger during nighttime hours.

The Importance of Frequent Feeding During Daytime Hours

It might seem counterintuitive, but feeding your baby frequently during daylight hours could lead to longer stretches of uninterrupted sleep at night. Helping babies consume most of their necessary calories during daylight hours can reduce nighttime hunger. 

Breastfed babies, in particular, benefit from this strategy. This is because breastmilk is simpler and faster to digest, leading babies fed primarily on breastmilk to get hungry more often than formula-fed babies. 

A newborn who is adequately nourished has a tendency to have more beneficial slumbering habits than those who are not receiving enough nutrients or being fed erratically throughout the day. Maintaining regular feeding times helps set an internal clock for your little one, which aids in establishing healthier sleeping patterns. 

3. Streamlining Nighttime Wake-Ups

Nighttime wake-ups, for feedings or diaper changes, are inevitable for parents of newborns. The trick is to handle them efficiently, so that you can get back to sleep as quickly as possible.  

Keep Essential Items Close By

An essential part of streamlining this process involves having all necessary supplies well organized and within arm’s reach of your baby’s sleeping area. Keep extra diapers, wipes, burp cloths, spare clothes, and any other supplies you might need in a designated area near where you and your baby sleep. This will minimize time spent rummaging for items in the dark.    

Minimizing Disturbance

When it’s your turn to do a night-time change or feeding, you can also minimize disturbance to your  partner’s sleep by keeping lights dimmed. Try replacing light bulbs in the bedroom or nursery with low-light or amber-colored bulbs. Also try to keep movements slow and gentle when changing diapers or feeding your baby at night. This will help your baby ease back into sleep afterwards.  

4. Try White Noise Sound Machines

The soothing power of white noise sound machines is a secret weapon for many new parents!  

Benefits of Using White Noise Machines For Infants’ Sounder Sleep

White noise drowns out disruptive noises that can startle your baby awake. Constant, ambient sound creates a calming, comforting sleep environment, which helps lull babies into a deep, restful sleep and keeps them asleep longer. 

By promoting deeper, more consistent sleep cycles, white noise can also help your baby get more quality REM sleep, which fosters brain growth during critical early months. 

Recommendations On Best Practices When Utilizing White-Noise Devices

  • Maintain an appropriate, low volume level to avoid potential harm to your baby’s hearing.
  • Create distance between the machine and your infant’s crib or bassinet.  

Research shows that regular, proper usage of white noise contributes significantly towards improving both the quantity and quality of their slumber time.  

5. Incorporate Affirmation Meditations Into Your Nightly Routine

Are you seeking a novel way to improve your newborn’s sleep quality, and your own? Consider trying affirmation meditations, spoken aloud to your newborn or to yourself, which can help alleviate anxiety and promote a positive state of mind before sleep. 

Exploring The Benefits of Affirmation Meditation In Promoting Better Quality Rest

Affirmation meditations can be an excellent tool for parents and their little ones alike. This practice not only promotes relaxation but also fosters positive mental health, contributing significantly towards improved sleep patterns. 

Examples of Simple Yet Powerful Affirmations Suitable Even For Tiny Ears

Affirmations can be tailored specifically for the listener. Speaking statements that resonate with positivity and love – such as “You are loved,” or “May peaceful dreams fill your night” – can create a sense of security and a serene environment for your child, conducive to sound slumber. 

For new parents, self-directed, positive affirmations can help you release anxious thoughts before settling into bed, promoting quality sleep. 

6. Try Weighted Blankets For Improved Sleep Quality

Weighted blankets are another sleep innovation that can help new parents achieve quality rest in between nighttime wake-ups! 

Specially designed with extra weight, the gentle pressure of a weighted blanket mimics the feeling of being held or hugged, reducing restlessness during the night. The sensation of safety promotes relaxation and helps you fall asleep more easily. 

Safety First

Weighted blankets should only be used by parents and children who are more than one year old. Weighted blankets not advised for infants under one year old, as they may increase the risk of SIDS, which requires avoiding loose bedding and soft objects in a baby’s sleeping area until their first birthday. 

It’s important to consult with healthcare professionals before introducing any new elements into your infant’s sleeping environment. 

7. Prioritize Self-Care As A New Parent

Welcoming a newborn into your life is an exciting yet challenging time. As your focus shifts to the baby’s health, sleep patterns, and feeding schedules, it’s essential to leave a little room for self-care.

Self-Care Amid The Chaos of Parenthood

The first step in prioritizing self-care is acknowledging its importance, especially when you’re so busy that it feels like you couldn’t possibly make time for self-care! 

Start by setting aside a manageable about of “me-time” each day, even if it’s only 15 minutes. Sip on your favorite beverage while the baby naps, or take a quick walk around the block while someone else watches over them.

If parenting with a partner, take turns dedicating time solely to guilt-free relaxation. Ask for help when you need a break, and offer your partner the same in return.  

Maintaining Healthy Routines To Ensure Overall Wellbeing

  • If possible, incorporate physical activity into your daily routine, like yoga during nap times or brisk walks with the stroller in tow.
  • Eating balanced meals also plays an integral role in maintaining energy levels, especially for tired new parents.
  • Adequate hydration keeps fatigue at bay, so ensure that you’re drinking plenty of water throughout the day. 

Caring for a newborn is mentally and physically exhausting! By taking good care of yourself, you’re not just doing yourself a favor, but also ensuring better quality care for your young infant. 


Remember: Getting quality sleep is a major challenge for all new parents, so don’t be too hard on yourself. By implementing these seven strategies, you’ll be able to troubleshoot all your baby’s sleep issues. 

Limiting screen time can make a world of difference in your little one’s sleep cycle, as well as your own. Full feedings throughout the day keep their tiny tummies satisfied, reducing wake-ups due to hunger. 

A well-organized nightstand, stocked with essential items, can streamline nighttime wake-ups. And white noise machines provide soothing sounds that promote deeper slumber.

Incorporating affirmation meditations into your routine can bring peace to you and your baby before bedtime, while weighted blankets may enhance parents’ overall sleep quality. Finally, don’t neglect the vital importance of self-care in the early days of your parenting journey. 

By following these tips, you and your baby will be on your way to more consistent, quality sleep each night, and you’ll feel like a parenting pro!  


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