Navigating the Night: A Guide to Handling Frequent Night Wakings with Your Baby
Hello frequent night wakings and sleepless nights. We all know that in those newborn months, night wakings are inevitable as the baby is still adjusting to life outside of the womb and needs a couple of feedings overnight.
One of the common things that I hear people say about motherhood is “ get used to not sleeping for the first couple of years”.
I’ve always been very bothered by this statement. Waking up every couple of hours for the first couple of years of your child’s life is NOT a requirement of motherhood.
As a Pediatric Sleep Consultant and mama to 3, 3 & under + another on the way. I’m here to tell you that I have had plenty of nights where I've gotten 8 hours stretches of sleep in the last 3 years.
Understanding the reason behind night wakings and implementing effective strategies can help both you and your little one to get better sleep.
Causes of night wakings:
Hunger: This one is especially true for newborns who have very tiny stomachs, they may need to eat every couple of hours during the night. Once a baby is approaching the 4-6 month old range, they should be able to make it longer stretches through the night without needing a feed. The average number of feeds at this age is 1-2 per night . From 6-9 months baby may be down to 0-1 feeds, and by 9+ months baby should be capable of going through the night without feeding. To minimize those hunger related wake ups, work on getting baby as many calories as possible during the daytime. Offer full feeds every 2.5-3 hours during the day and a full feed before bedtime.
Discomfort: Uncomfortable sleeping conditions, such as a dirty diaper, too hot or too cold of room, bright lights, can disturb a baby’s sleep. We want to ensure that we have set up the optimal environment for promoting good quality sleep. Download my Sleep environment checklist HERE
Teething or sickness: Both teething and being sick can cause discomfort making it difficult for babies to settle at night. Proving teething toys or applying teething gels can help soothe teething pain. If baby has a cold, consider place a humidifier in their room and using some type of “snot sucker” to clear their nose before bedtime and during wake ups where they may be congested.
Sleep Associations: Some babies may become reliant on specific sleep associations, like rocking to sleep, nursing to sleep, co sleeping, pacifier, making it challenging for them to learn to self soothe. Often baby is waking in between sleep cycles in the night and they are crying out looking for help from their preferred sleep association in order to fall back asleep.
Sleep Regression: These are temporary phases where baby was previously sleeping well but now experiences disrupted sleep patterns. Regressions are usually accompanied by a developmental PROGRESSION. Common regressions occur around 4 months, 8 months, 18 months, and 2 years old.
Medical Issues: Sometimes, underlying medical issues like reflux, low iron levels, or allergies can disrupt a baby’s sleep. Always consult with your pediatrician to address any health concerns.
Okay. Now that we’ve chatted about the various reasons for night wakings, now let’s chat SOLUTIONS.
When to implement solutions:
Even if you expect that your newborn will be waking frequently through the night, there’s no harm in starting to set them up with healthy sleep hygiene. A lot of these solutions can be implemented whether your child is 1 month or 5 yrs old.
1. Establish a Consistent Bedtime Routine:
Create a soothing bedtime routine that signals to your baby that it's time to wind down. This might include activities like a warm bath, gentle lullabies, or a cozy bedtime story. Consistency is key, as it helps your baby recognize when it's time to transition from wakefulness to sleep.
2. Understand Your Baby's Sleep Cycles:
Babies experience shorter sleep cycles than adults, which means they may wake up more frequently during the night. A sleep cycle for a baby may range from 30-60 minutes and as the baby gets older, these cycles gradually extend. As adults we seamlessly transition between our longer sleep cycles, but babies often wake up briefly between their 30-60 min cycle, which means there could be night wakings. If baby isn’t comfortable falling asleep independently, they may cry out in between their sleep cycles looking for help. Understanding these cycles can help you adjust your expectations and respond appropriately to your baby's needs.
3. Differentiate Between Hunger and Comfort:
Babies may wake up due to hunger, discomfort, or habit. Try to differentiate between these reasons to address your baby's specific needs.Consider the timing of the wake up. If baby had a feed and then wakes again just an hour or two later, I’d suspect this is a habit waking. If hunger is a common factor, consider adjusting feeding schedules or increasing daytime feedings.
4. Create a Calm Sleep Environment:
Ensure that your baby's sleep environment is conducive to rest. Keep the room dark, maintain a comfortable temperature between 68-72 degrees, and use white noise to provide comfort and block out external sounds. These factors contribute to a peaceful atmosphere that promotes longer and more restful sleep.
5. Encourage Self-Soothing Techniques:
Teaching your baby to self-soothe can be beneficial in reducing night wakings. Gradually introduce methods such as putting your baby down awake, allowing them to learn to fall asleep independently. I also offer gentle sleep training packages, where baby will learn independent sleep skills in a parent present and responsive approach, and will be sleeping better in a matter of just 1-2 weeks.
6. Stay Calm and Consistent:
Consistency is crucial when addressing night wakings. Respond to your baby in a calm and reassuring manner, avoiding overstimulation. This helps your baby understand that nighttime is for sleeping, fostering healthy sleep habits.
7. Monitor Daytime Schedule:
Ensure that your baby is getting enough daytime sleep, as overtiredness can contribute to frequent night wakings.When a baby becomes overtired, they experience heightened levels of stress hormones, such as cortisol. This response can interfere with the natural sleep-regulating process and result in disrupted sleep patterns. During the night as they transition from one sleep stage to another, the heightened stress levels may cause them to partially wake up, leading to night wakings. Stick to a consistent nap schedule, adjusting as your baby grows and their sleep needs change.
8. Seek Support:
Caring for a baby is a team effort. Share responsibilities with your partner or ask for help from friends and family. Having a support system can alleviate some of the challenges associated with frequent night wakings. And as always, I’m here to be part of your village when you need me.I can help you turn that exhaustion into sweet dreams.
Handling frequent night wakings with your baby requires patience, understanding, and a proactive approach. By establishing a consistent routine, creating a calming sleep environment, and responding to your baby's needs with care, you can navigate this phase with greater ease. Remember that every baby is unique, so be open to adjusting these strategies based on your baby's individual preferences and development.
