Hello dear parents, my name is Nina and I'm delighted to guide you through the world of baby sleep. As a sleep consultant and a mother myself, I know exactly how challenging the first few months with a newborn can be. The nights are often short, the days long, and the exhaustion can be overwhelming. With these top tips for good baby sleep, you'll be giving yourself—after the baby itself, of course—probably the greatest gift you can give yourself and your family: a well-sleeping baby and the opportunity to be the relaxed mother, partner, friend, and woman you want to be.
All I can say is: Cool parents make cool kids ❤️
Know the age-appropriate waking phases
• Weeks 0-6: 30-60 minutes
• Weeks 6-8: 40-70 minutes
• Weeks 8-12: 50-80 minutes
• Weeks 12-20: 90-120 minutes
Babies sleep best in the evening between 7 and 8 pm. However, some babies find a later bedtime between 9 and 10 pm suitable during the first few months. For premature babies (born before 37 weeks), use their estimated due date as a guideline. These babies usually catch up by the fourth or fifth month.
Focus on your waking hours
Daytime naps of 20 to 120 minutes are perfectly normal in the first few months. Since you can't control their length, focus on the awake periods, which you can manage. It's important not to obsess over these awake periods. If you have a baby class or other activities planned for the morning, that's perfectly fine. It's helpful to understand why your baby behaves differently then. Connecting with other mothers and attending classes can be very enriching, especially in the beginning when you often feel isolated and lonely. So don't stay home because of the awake periods!
Learn the science behind baby sleep
Newborns have two sleep cycles: quiet sleep and active sleep. Your baby spends 50% of their time in each cycle. If you think your baby is awake, observe them for a few seconds and wait a moment before intervening. Often, they will fall back asleep on their own.
Use different methods to fall asleep.
Find a good balance between different calming and sleep methods such as breastfeeding, bottle-feeding, babywearing (I used the Rookie carrier, for example), bouncer, cradle, stroller, or crib. The right mix is key.
For the first four months, I personally took my baby's last nap of the day outside in the Rookie carrier , and it was a wonderful way for us to fall asleep. The carrier gave my baby a feeling of security while I had my hands free and could enjoy a little time to myself. The Rookie carrier fits perfectly under a jacket, making it ideal for walks in the fresh air. This daily routine helped us both wind down before the evening (often the "witching hour") began. The fresh air was good for us and meant our baby slept better later on.
Seek emotional support
It's perfectly normal to feel overwhelmed and exhausted after giving birth. The new responsibilities and many life changes can lead to intense exhaustion and sometimes sadness. Remember that these feelings are normal and will pass. However, if you feel excessively sad or anxious, don't hesitate to seek support.
Get more support with baby sleep
Sleep well 😴, Nina
Nina Weingarten
M.Sc. Psychology, Baby Sleep Consultant
Tel.: 0049 163 599 22 60
Email: info@ Schlafmama Schlaf.de www. Schlafmama Schlaf.de
instagram.com/baby Schlaf_nina_ weingarten
