by Moms on Call founders, Laura Hunter, LPN & Jennifer Walker, RN, BSN – Pediatric Nurses and Moms
Watch it back: Unlock Secrets to Stress-Free Sleep:
5 Tips for Great Sleep:
Having a baby in the house does not mean you’ll never sleep again. But there are a few things you can do for yourself (and for your baby) that will positively affect nighttime sleep. Not only will this support normal growth and development, but it will also support the body’s immune system, allow the gastrointestinal tract to rest, and is the cornerstone of healthy, happy, and, dare we say, rested households.
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Keep a consistent wake time. Did you know that a consistent wake time plays a role in your nighttime hormones AND will help your baby settle into a natural routine?
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For mom: Remaining consistent with both bedtime and wake time will help you achieve natural bedtime hormone levels.( And these days, we’ll do ANYTHING to wrangle those hormones, right?! This will help!)
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For baby: By implementing a consistent routine, you are helping your baby learn when to sleep and establishing healthy sleep habits.
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Daytime sleep affects nighttime sleep. We want to ensure that our babies have consistent nap opportunities. Do not let those naps last too long or too late. Think about it. If you nap too long or too late, do you have trouble going to sleep at night? Of course, you do! Sweet babies are no different. Generally, naps should be under two hours and end by 4 pm each day.
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Light is for shorter stretches of sleep, and darkness is for longer stretches of sleep. The ideal sleep environment allows our bodies to know that it is nighttime. Keeping the room as dark as possible at nighttime sends a signal to our brain that it is time to sleep. For naps, natural light in the room is okay. Babies’ bodies naturally regulate with light. They will associate night with darkness and naptime with daylight. Also, babies sleep best in cool temps! The room should be kept at a cool 68-72 °F.
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Movement is beneficial. You may notice your baby has increased fussiness as you get closer to the evening hours, so you’ll want them to exercise. Aim for around 30 minutes of movement (tummy time, play mat, wiggling with mom or dad, etc.) after dinner/before bed. Tummy time will also help the baby meet some big developmental milestones. The same goes for you! If you notice extra energy in the late afternoon or evening, a walk outside can work wonders for everyone.
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Use a sound machine! White noise helps the body get into and stay in a restorative REM sleep. It relaxes the body and minimizes additional stimulation, creating a womb-like atmosphere. White noise isn’t just for babies! For you, a white noise machine will get you to sleep faster and help you stay asleep. (We have a sound machine in every room in our house!)
Ultimate Takeaway: SLEEP IS IMPORTANT.
Basically, sunshine, exercise and a solid routine will get the job done!
So, please don’t believe the lie that having a newborn means you’ll never sleep again. If you fear how lack of sleep will affect you once that sweet blessing arrives, understand that your baby is no different. You both need sleep!
Meet the Experts
Laura Hunter, LPN, Co-Founder of Moms on Call
A mother of five, Laura is a pediatric nurse with over 25 years of experience. She’s also a successful entrepreneur, author, public speaker, and highly sought-after infant-care consultant with an international following. Her unwavering passion and commitment across all facets of her life is to encourage and inspire parents.
Jennifer Walker, RN, BSN, Co-Founder of Moms on Call
Jennifer juggles multiple roles—mother of three, pediatric nurse, public speaker, infant and toddler care consultant, and author. Couple her 25 years of nursing experience with her everyday know-how, and it’s easy to see she has the heart and expertise to inspire parents with practical advice on the joys and challenges of parenthood.
