7 Ways to Practice Safe Sleep for Newborns (A Simple Guide)

Introduction

Are you struggling to find ways to create healthy sleeping habits with your newborn and constantly feeling paranoid at night? In this article, we explain the basics of newborn sleep and how to practice safe sleep for newborns.

The Basics of Newborn Sleep

How much do newborns sleep every day?

On average, newborns sleep 18 hours per day, which consists of short naps during the day and slightly longer stretches at night.

In the first few weeks, you will notice that your baby sleeps most of the time and will only be awake for up to 90 minutes at a time.

Until 3 months of age, newborns have no concept of day and night and will sleep in short cycles of 30-60 minutes at a time.

That’s why it’s okay to feed on demand and get plenty of skin time and cuddles – no strict routines for the first 3 months.

Should I start sleep training now?

No, we do not recommend attempting sleep training before your baby turns 6 months old because their bodies are not ready yet.

Sleep training can be very distressing for younger babies and new parents, and it takes time for your baby to learn to fall asleep alone.

Some parents start sleep training at around 6 months once baby’s circadian rhythms are ready to be trained, but please approach sleep training gently and remain flexible with your baby.

The best time to start sleep training, if you do, would probably be around 9 months if your baby no longer requires feeds/bottles at night.

However, please keep in mind that sleep training does not work for all families and sometimes you need to let your baby do things at their own pace and try a different approach.

Why is newborn sleep so unpredictable?

It is important to know that newborns wake to feed every 2-3 hours, making their sleep patterns very unpredictable and inconsistent.

Other factors that make newborn sleep unpredictable are:

• Growth spurts
• Cluster feeding
• Sleep regressions
• Separation anxiety
• Illness

Growth spurts

Growth spurts are short periods of rapid growth that usually last for a few days. During growth spurts, babies have an increased appetite, may be fussier and clingier.

Your newborn baby will have their first growth spurt at around 2-3 weeks, and you may find that your baby wakes more frequently or sleeps for longer periods at a time.

Cluster feeding

Cluster feeding can start as early as day one, and it will seem like your baby is constantly hungry and more irritable.

When your baby is cluster feeding, your baby will feed every 30-60 minutes and may have shorter naps because of this.

Sleep regressions

The first sleep regression typically occurs at 4 months when your baby’s sleep cycles start maturing.

This may result in separation anxiety, fussiness, more crying and disrupted sleeping patterns with less sleep, particularly at night.

Most parents find that sleep regressions are the most challenging periods, as they can last up to 4 weeks, which feels exhausting.

We know it’s overwhelming, but it is important to stick to routine despite your baby refusing naps and keep your baby active during daytime wake windows so that they are tired at night.

Separation anxiety

Studies suggest that separation anxiety only starts around 6 months, once babies can recognise their caregivers.

However, some newborns are more aware of their surroundings and may become distressed when separated from you.

Increased fussiness, more crying and frequent night waking are some common signs of separation anxiety, but it is an important part of developmental growth.

Illness

When your baby has a cold or other illness, it may cause discomfort and difficulty breathing, which will result in shorter naps, fussiness and more crying.

Sometimes, your baby’s appetite will decrease when they are sick, which means they will be hungry but won’t feel like feeding.

Make sure to keep your baby fed as much as possible and offer plenty of cuddles when they are not feeling well.

Is my newborn sleeping too much?

It is true that newborns spend most of the day sleeping, but your baby should naturally be waking for feeds every 2-3 hours.

If your baby is not feeding 8-12 times in 24 hours and not producing 6+ wet diapers, you should wake them every 3-4 hours to feed.

In the first few weeks, your baby may fall asleep again shortly after feeding, which is normal, but please seek medical advice if your baby won’t stay awake during feeds.

Should I give my baby a dummy?

There are a lot of mixed opinions on giving babies dummies, and some parents never do, but research suggests that dummies encourage self-soothing and reduce the risk of SIDS by 90%.

What to keep in mind when giving your baby a dummy to sleep:

• Some babies become dependent on their dummies and will want them more frequently
• Attaching your dummy to a ribbon can strangle your baby
• Can interfere with latching if offered before breastfeeding is well-established
• Some babies won’t want a dummy – don’t force it
• You will need to wean your baby off the dummy later, which could be challenging
• Using a dummy constantly may increase the risk of dental issues and ear infections

💡In a nutshell…

That said, try not to stress too much about routine for the first few weeks. Your baby will be sleeping most of the time, and you should get some rest too.

It is too early to start sleep training, but take note of your baby’s wake windows and when they usually fall asleep to get an idea of your baby’s daily rhythms.

Establishing routine will be challenging over the first year because of growth spurts, cluster feeding, sleep regressions and separation anxiety.

If you notice any of the signs listed above when your baby is not feeling well, and symptoms do not improve after 2 days, please visit your paediatrician immediately.

Understanding Safe Sleep for Newborns

Most paediatricians and childcare professionals recommend sleeping in the same room as your baby for the first 6 months, but your baby should sleep in their own cot.

Is co-sleeping safe?

Although it’s nice to fall asleep with your baby, co-sleeping is not recommended by most healthcare professionals as it increases the risk of SIDS and suffocation.

It may also create unhealthy sleep habits over the long-term, as your baby may struggle to fall asleep on their own as they get older.

We also advise against falling asleep with your baby on a chair, and you should always keep your baby away from the edge of your bed when having naps together.

Avoid bedsharing if:

• Baby was born prematurely
• You taking sleeping tablets or tranquilisers
• You smoke
• You drink alcohol
• You take recreational drugs

There is always a risk that your baby may fall or suffocate if you doze off under the influence of any substance or medication.

Buying your first cot

There are many wonderful options for cribs and cots, including standard wooden cots, co-sleepers, convertible cot beds, round cots, bassinets and camp cots.

For example, you can have a lightweight, mobile bassinet in your home and keep a co-sleeper next to your bed for convenience.  

Alternatively, you can invest in a high-quality cot that your baby can grow into, but this depends on your preferences, budget and requirements as a new parent.

What to consider when buying your first cot

• Budget (what can I afford, and what makes the most sense over the long-term?)
• Size (standard South African cots are 120×60 cm or 132×66 cm)
• Weight (do I prefer a lightweight cot?)
• Breathability (does the cot have mesh sides or wooden panels?)
• Durability (do I need something that will not break or get damaged easily?)
• Usability (how long will you be using this cot?)
• Functionality (is this cot for the nursery or for travelling?)
• Mobility (will I be moving this cot around the house frequently?)
• Warrantee/Repairs (Will it be easy to ix this cot if something breaks?)

How to create a safe sleep environment for newborns

First, you need to create a safe sleep environment for your baby. You can do this by using a firm mattress with fitted sheets and no pillows, loose blankets, toys or cot bumpers.

There should be no gaps between the mattress and the sides of the cot, and it should be breathable and level.

Avoid putting toys, pillows or loose blankets in the crib with your baby, as this could cause suffocation.

How to keep my newborn safe when sleeping?

The safest way for your newborn to sleep is on their back, alone in a crib or bassinet. Most babies fall asleep faster and sleep for longer when they are swaddled.

What are the benefits of swaddling my baby?

Swaddling your baby offers many benefits and improves sleep quality by:

• Providing comfort and security
• Limiting the startle (Moro) reflex
• Preventing involuntary movements
• Prevents scratching and self-inflicted injuries
• Soothes fussiness

When should I stop swaddling my baby?

Swaddling can become a safety hazard when your baby shows the following signs (anywhere between 2-6 months):

• Attempting to roll over
• Breaking out of the swaddle more often
• Increase mobility and alertness
• Ability to push up during tummy time

Why should babies sleep on their back?

You should always put your baby to sleep on their back (not their stomach or sides) to prevent the risk of Sudden Infant Death Syndrome (SIDS) and back-sleeping does not restrict the airways.

Do newborns vomit while they are sleeping?

Yes, it is common for newborns to vomit or spit up during sleep, but their natural gag reflex allows them to safely swallow or cough up fluids.

That is why healthcare professionals recommend keeping your baby upright for 30 minutes after every feed and burping your baby for 2-3 minutes to release trapped gas.

💡In a nutshell…

Safe sleep for newborns is straightforward as long as you:

• Provide a safe cot to sleep in with no loose blankets or toys
• Put your baby to sleep on their back
• Burp your baby for 2-3 minutes after every feed
• Swaddle your baby or put them in a sleep sack
• Do not attach your dummy to a long string  to prevent strangulation

How to build healthy sleeping habits for newborns

Building a healthy, actionable newborn sleep routine may seem challenging at first, but there are some things you can do to make it easier:

• Follow a simple routine: Feed > Change > Play > Sleep (no playing at night)
• Put your baby to sleep in a dark room (simulates nighttime and creates an association between dark and night)
• Night feeds should be quiet and calm with dimmed lights
• When your baby wakes during the day, expose them to bright (but not harsh or direct) natural light
• Offer a pacifier if your baby struggles to fall asleep, to encourage self-soothing
• Play a lullaby or use a white noise machine to minimise disruptions and noise during naps

Common sleep mistakes new parents make

Newborns generally fall asleep easily, but sometimes new parents make the following mistakes that could interfere with sleep:

• Overstimulating your baby before bed
• Keeping your baby awake for too long
• Over or under-dressing your baby
• Waking baby/forcing sleep because of fixation on routine/schedules

When to seek medical advice for newborn sleep

Newborns have weak immune systems and are more vulnerable to infections and illnesses, which will affect their growth and development if not addressed promptly.

‼️Please seek medical care promptly if you notice any of the following:‼️

• Difficulty breathing, strained breathing, grunting or grasping for air
• Extremely sleepy, not waking for feeds at all, lethargic
• Fever of 38°C or higher
• Skin turns blue or grey, very pale
• Seizures or convulsions
• Bulging or sunken soft spot on the skull
• Severe rash that does not go away
• No wet diapers for more than 6 hours
• Severe dehydration and leathery skin
• Projectile vomiting
• Symptoms that persist for more than 2 full days
• Baby is inconsolable and won’t stop crying or screaming

✅Our Favourite Item for Safe Newborn Sleep

Worried your baby will break out of their swaddle at night? Try these safe, practical Little Acorn sleep sacks to make your life easier.

What’s great about using sleep sacks is that they have zips, are adaptable to the seasons (available in different TOGs), and your baby can grow into them.

My son recently turned 2, and he kept kicking his blankets off. This would result in runny noses in the morning and frequent night wakings due to being cold.

I bought 3 sleep sacks for him, so that there will always be a clean one in case one gets dirty.

He sleeps through the night now, and I don’t have to worry about him getting cold (or too hot) anymore.

Plus, he is free to move his body and sleep in any position he wants now, which is great for his physical development.

Conclusion

To summarise, most newborns spend up to 18 hours a day sleeping and wake every 2-3 hours for feeds.

They will only be awake for about 90 minutes at a time, and sleep for slightly longer stretches at night, but you can only attempt sleep training from about 6 months.

Your baby will wake more frequently due to growth spurts, cluster feeding, sleep regressions and illness, which could lead to shorter naps, more/less feeding and increased fussiness.  

The safest way for your baby to sleep is in your room, in their own cot and on their back. Swaddling your baby will improve sleep quality, and a pacifier can encourage self-soothing.

We hope this article simplifies safe sleep for newborns and makes it easier to make informed choices about your baby’s sleep environment and sleeping habits.

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