Keri Rock, a Holistic Child Sleep Coach and Holistic Health Coach for Mums from Sleepy Mums shares her tips on sleep shaping for your newborn- read on to learn her tips!

Congratulations on welcoming your precious newborn into the world! This exciting time can also be filled with questions and anxieties, especially when it comes to sleep. Rest assured, you’re not alone. Newborns have tiny tummies and even tinier sleep schedules, making those first few months an adventure in nighttime navigation. But fear not! This article offers a stress-free introduction to sleep shaping, helping you understand your baby’s sleep cues and establish healthy sleep habits from the very beginning.

Why Sleep Shaping Matters

Sleep is essential for everyone, but especially for newborns. During sleep, your baby’s brain is busy developing, consolidating memories, and releasing growth hormones. Adequate sleep promotes a healthy immune system and helps regulate mood. When sleep is disrupted, it can lead to fussiness, feeding issues, and cranky days for both you and your little one.

Here’s the good news: you can gently guide your baby towards healthy sleep patterns through a process called sleep shaping. This is not about forcing your baby to “sleep through the night” at an unrealistic age.

Instead, it’s about creating a calm and consistent bedtime routine and learning to respond to your baby’s sleep cues in a way that promotes longer stretches of sleep over time. Practising a little every day at putting your baby in their sleep space when drowsy and keeping a hand on them offering shushing and calming words can over time gently promote self-settling. 

Understanding Newborn Sleep Development

It’s important to understand that newborns are still developing their internal sleep regulators, their sleep hormones, like melatonin, only begin to develop around 12 weeks of age. Additionally, their circadian rhythm, the body’s internal clock that governs sleep and wake cycles, is still maturing.

This means their sleep patterns might seem erratic at first, with frequent wake-ups for feeding and fussiness. Getting outside in the morning can help establish their circadian rhythm. Ensuring daytime is light and bright and night time is kept as dark as possible in the early weeks can also help establish their body clock. 

Safe Sleep Is Key

While sleep shaping can help establish healthy sleep habits for your newborn, it’s crucial to prioritise safe sleep practices. Remember the ABCs of Safe Sleep:

• Alone: Always place your baby to sleep on their back in a crib free of loose bedding, stuffed animals, and other sleep hazards.
• Back: Back sleeping is the safest position to reduce the risk of Sudden Infant Death Syndrome (SIDS).
• Crib: Use a firm mattress in a safety-approved crib.

Understanding Wake Windows

Newborns have short wake windows, typically between 45-90 minutes. This means they’ll typically show sleepy cues (yawning, fussiness, flushed eyebrows, rubbing eyes) after being awake for this amount of time. Learning to recognise these cues will help you establish a routine and ensure you do not end up with an overtired baby! 

Soothing A Fussy, Overtired Baby

Sometimes, despite your best efforts, your baby may become fussy and overtired. Here are some gentle techniques to help soothe them:

• Rocking, Shushing, and Patting: These calming motions can mimic the womb environment and provide comfort to your baby. Keeping them close in a sling can ensure you are not nap-trapped but also provide the comfort they need.
• Skin-to-Skin Contact: Holding your baby close to your skin can regulate their body temperature, heart rate, and breathing, promoting relaxation and sleep.
• Sucking: Either feeding at the breast, bottle or if feeding is established introducing a dummy can help soothe a fussy baby.

Contact Napping

Many newborns find comfort and fall asleep more easily when being held by a caregiver. This is known as contact napping, and it’s perfectly normal and developmentally appropriate. While it may not be your ideal sleep situation every time, offering contact napping during the day can help your newborn get the rest they need and make nighttime sleep shaping more manageable. Here are some additional points to consider about contact napping:

• Safety First: Always ensure safe positioning when contact napping, whether you’re holding your baby in a chair, on the couch, or while wearing them in a carrier, if you feel you may fall asleep it is safest to put your baby down in their bassinet or own sleep space.

Creating A Soothing Bedtime Routine

A consistent bedtime routine helps your baby understand it’s time to wind down and prepare for sleep. Aim for a calming routine that lasts about 20/30 minutes and includes elements like:

• A warm bath (optional): This can be a relaxing way to signal bedtime.
• Dimmed lights: Lower the lights to create a sleepy atmosphere.
• Gentle massage: Use calming baby lotion for a soothing massage.
• Soft lullabies or white noise: These can create a sense of security and block out distractions.
• Quiet cuddles: Holding your baby close can be comforting before placing them down in their crib.

Tip: Start introducing this routine early, even in the first few weeks, to help your baby associate these actions with bedtime.

Night Lights And White Noise Machines

If you choose to use a night light, especially for those late night nappy changes, opt for a red or amber bulb. These colours are less stimulating than white or blue light, which can suppress melatonin production. White, pink, or brown noise machines can be helpful by blocking out distractions and creating a calming atmosphere. Just be sure to use them for the whole sleep duration.

Sleep Shaping Takes Time And Patience

There’s no magic formula for sleep shaping, and progress may not happen overnight. Some nights will be easier than others. Be patient with yourself and your baby. Celebrate small victories, and trust that with consistency and gentle guidance, you’ll be well on your way to establishing healthy sleep habits for your whole family.

Tip: Some newborns find comfort in being swaddled, which can help them feel secure and sleep longer. However, swaddling should be discontinued once your baby shows signs of rolling over.

Remember, you are not alone and most importantly, trust your instincts and enjoy this precious time with your newborn. Sweet dreams!

Keri Rock: Empowering Families To Achieve Restful Sleep

As a mum herself, Keri knows firsthand the importance of a good night’s sleep for both parents and children.  Through her business, Sleepy Mums, she empowers families to establish healthy sleep habits from the very beginning. Whether you’re a new parent navigating the newborn stage or a parent of a toddler facing sleep challenges, Keri provides the support and guidance you need to create a calm and predictable sleep routine for your entire family.

If you’re ready to ditch the sleepless nights and create a peaceful sleep routine for your family, Keri Rock is here to help.  She empowers parents with the knowledge and tools they need to achieve restful sleep for their entire family.  Visit her website to learn more about Keri’s services, book a free 45 minute call or follow her on Instagram and discover how you can finally say goodbye to sleepless nights!

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