For the past fifteen years I have been supporting/coaching families on newborn care as a postpartum doula and a sleep consultant. In that time I have supported hundreds of newborns/infants and their parents during the day and overnight. These are simple techniques that I use often to improve sleep for newborn babies.

• Swaddle them - Parents are always telling me that their babies don’t like to be swaddled. It’s true that often their baby will cry when they are being swaddled. After being swaddled, this same baby will almost always settle down and fall asleep and sleep longer. There are also different types of swaddles for babies that like to have their arms up or one arm up. Don’t give up on the swaddle too soon! Of course as soon as babies show signs that they are ready to roll, the swaddle needs to be changed out for a sleep sack that allows movement of the arms.

• Create a routine - Starting to create a routine for babies before their day and nighttime sleep is essential even for newborns. It doesn’t have to be complicated. A simple routine could include changing the diaper, swaddling them, rocking them and then placing them in the same bassinet as always. This begins to prepare babies for what will come next and helps them adjust to sleep. Of course there will be times that babies fall asleep in the car, a stroller, or just in your arms and that is fine. It’s just nice to work towards a consistent routine.

• Sound machine - Babies respond really well to having noise in their sleep environment. They are used to it from the constant noise they experienced inside of their mama’s body. So use a small white noise machine wherever they sleep.

• Early morning light - There is such a thing as day/night confusion for babies since they have been living in a dark environment for so long. Exposing babies to early morning light each day - even 10-15 minutes outside (it can be shaded) is so helpful for regulating their circadian rhythm and helping their bodies to distinguish between day and night.

• Start the routine early - Babies that become overtired can be way more difficult to get to sleep and will often sleep for less time. Try to notice their early signs of sleepiness and then move to their sleep routine. Remember the wake windows for newborns can be as short as 45 minutes!