Snoring during pregnancy is something that many women experience, even if they’ve never had a problem with snoring before. The added weight gain and extreme exhaustion are often to blame. In most cases, snoring during pregnancy goes away after birth, but sometimes it can become a permanent and chronic problem.
In this guest post from Robert J. Hudson of SnoreNation.com, learn about the different ways to battle snoring during pregnancy.
Pregnant women undergo tremendous physical changes during, as well as after, pregnancy. Snoring is something that is commonly noticed in all pregnant women. Although harmless in nature, snoring during pregnancy can get a little annoying after sometime, especially for the partner. In this detailed article, we will take you through some effective remedial measures you can take to get over this irritating problem!
What causes snoring?
When you’re fast asleep, your mouth’s soft palate, which is situated on the mouth’s roof gets relaxed. Passage of air through this relaxed palate causes it to vibrate and produce the snoring sound. Such snoring is quite commonly found in both women and men. However, when it comes to pregnant women, they are bound to snore more aggressively and often, compared to normal women and men.
It must be noted that snoring during pregnancy can become quite embarrassing and may turn out to be a major problem for the partner. Hence, it is essential to tackle it at its root and do away with it as soon as possible. The rate and intensity of snoring may increase dramatically in pregnant women as their term progresses. It may also indicate that the person is receiving reduced supply of oxygen.
Let’s now get to the well-known causes and remedies of snoring problem in pregnant women.
Pregnant women need to be very careful about what they eat, including the medications and food. It is not advisable to start consuming just about any OTC (over the counter) medicines and/or supplements without consulting a qualified gynecologist. If not addressed in time, the snoring problem can turn chronic and in some cases may even hamper the proper growth of the fetus.
Following are some important reasons why pregnant women snore all the more, along with the remedies.
The posture in which you sleep has a lot of effect on the snoring habit. It is advisable that you sleep in a comfortable posture to avoid putting any pressure on your normal breathing. Try sleeping on your side, instead of back and keep an additional pillow under your head to improve air passage, and ensure that you are sleeping on a comfortable mattress.
Disturbed sleeping patterns are also one of the most often noticed causes of snoring during pregnancy. Insufficient sleep can cause an expecting mother to experience major hormonal and emotional changes.
Consumption of caffeinated drinks or alcohol can also disturb the sleep patterns. If possible, avoid alcohol and caffeinated drinks at all costs during your pregnancy. These can be very harmful for the child. Instead, opt for cold milk just before you go to sleep. Having a tablespoonful of olive oil each day is also known to have positive effect on snoring.
Experienced gynecologists throughout the world encourage pregnant women to indulge in short morning and evening walks. Going on such walks can have a positive impact on your breathing and improve the oxygen supply to your body. Performing certain breathing exercise on a daily basis can also prove to be quite effective in overcoming the snoring during pregnancy.
Weight gain is something that all women go through when they are pregnant, and it is one of the most significant causes of snoring during pregnancy. As their body mass increases with each passing day, pregnant women undergo expansion in their muscles. The muscles located in their throat and nose also undergo expansion, which can contribute to the snoring habit. Although this is something that is inevitable, you can definitely manage it better to prevent it from becoming a hassle in your everyday life.
*Please keep in mind that if you follow any weight management routine during pregnancy, it should not interfere with your body’s nutritional requirements. It’ll be better if you consult your gynecologist and perform some mild exercise on a daily basis to address the weight gain problem in a safe manner.
Sleep apnea is another important health condition that causes the snoring problem in pregnant women. This condition can develop if the woman is experiencing some kind of obstruction inside her nasal passage and doesn’t take timely medical care for its treatment. Such obstruction can reduce the oxygen supply to the brain, possibly resulting in many undesirable complications. In worst cases, sleep apnea can delay the development and growth of a fetus.
Many women who develop snoring during pregnancy are found to be also suffering from pre-eclampsia.Pre-eclampsia is a medical condition in which the pregnant woman’s blood pressure may shoot up every now and then. Its other physical symptoms are liver malfunction, severe headaches, swelling in the extremities, excessive protein in urine etc. If left untreated, pre-eclampsia can lead to complications for both the child and the mother, even putting their lives at risk in some cases. If diagnosed and treated in time, this condition can be controlled effectively and snoring can also be stopped as a result.
Apart from using the treatment methods detailed above, you can also obtain relief from the snoring problem by opting for an anti-snoring mouthpiece, pillows, or nasal strips. Please remember that snoring during pregnancy can be problematic both for your baby and you. If you have tried and tested every method under the sun and are yet experiencing recurring episodes of snoring, contact your obstetrician or gynecologist immediately. And as soon as you find out that you are expecting, subscribe for monthly Bump Boxes to make your pregnancy go smoothly. Here’s wishing you a snoring-free, safe and healthy motherhood!
Chief editor at Snore Nation and a proud father of two cool boys. I am a reformed snorer, a reformed smoker, a reformed over-eater, a reformed city dweller and a reformed workaholic stress monster on the mission to share my insider tips to restore that quality sleep for you and your partner!
Sleep training is one of those tough parts of parenthood. You either get it right or you struggle with sleep deprivation for many, many years.
Years ago, when I started researching sleep training for my first baby, there was so much conflicting information. I had no idea which method would work and so I resorted to good, old “trial and error.” Thankfully he was a pretty easy going kid who took to it wonderfully, unlike my second child. In an effort to avoid the stress of sleep training, I’ve started looking into sleep training consultants for advice with my third baby.
Sleep consultation sites like The Baby Sleep Site usually offer wide varieties of different options based on your sleep training needs, which can get really overwhelming (especially when you’re a sleep deprived parent who has no idea where to begin). And the last thing any parent wants to do is shell out money for a service that they’re not convinced is not going to be worth it.
Yes, it costs money. But for as little as $12/month – you have a valuable source of resources and information available at your fingertips. The Members Area comes loaded with e-books, articles, quizzes, downloadable worksheets and even a chat room.
One of my favorite features is the tele-seminars. They’re about half an hour long so you can listen to one while you’re cooking dinner or folding a load of laundry – perfect for busy moms who don’t have time to read through tons of articles!
Another great feature as a member is the custom schedule maker – which you can use as often as you need to as your baby grows.
The Members Area is a great tool for a parent who is just beginning to struggle with sleep training and needs some guidance on where to start.
But what if you need even more help?
What if you’ve read all the e-books and changed around your baby’s schedule 15 times just to try to make it work but they’re still not sleeping through the night?
It goes without saying that all babies are different, and some are definitely harder to figure out than others. That’s where the sleep experts come in. They’ve dealt with babies of all different temperaments and preferences before. Even a mother of three has only ever had to handle sleep training three kids – but sleep experts have handled sleep training thousands of them.
They offer both phone and e-mail consultation, depending on which you prefer. E-mail is a great option for busy moms but sometimes it really helps to speak to someone one-on-one. (They also offer an express sleep plan if you’re desperate for a good night’s sleep.)
The best part is, as a Member, you get a 20% discount towards the consultation package of your choice!
You can get more info about the other package options here but the difference is basically how many follow up e-mails you get (i.e. how much “time” you want to purchase.)
Beginning the consultation process is very simple but I would recommend setting aside enough time, free of distractions to complete the sleep history. It might also help to write down any notes about your child’s specific areas that you want to work on, what their schedule is like, and how they’ve responded to sleep training in the past.
Once you have an idea of what you need work on, you submit a sleep history assessment via the Help Desk. The questions are pretty straightforward and there are several places to elaborate further on what is happening specifically with your child.
It took me approximately 15 minutes to complete the assessment.
Prior to submitting your sleep history, there is an estimated chart of how long it will take to receive a response.
I submitted my sleep history on a Friday after 5 PM EST and received my personalized sleep plan on Monday morning!
The Personalized Sleep Plan
As a “researcher” myself, I didn’t have extremely high hopes for the personalized sleep plan. I felt as though I had read enough books and blogs, all of which had the same info, that there wouldn’t be much in the personalized sleep plan that I didn’t already know. (In the sleep history assessment, you have the option to select the level of detail you would like.I, of course, selected the highest level.)
I will admit that, upon receiving my personalized sleep plan, it exceeded my expectations. The key reason being – it’s personalized! I didn’t appreciate exactly what that meant until I received the sleep plan back from Nicole Johnson and her team of experts.
Let me highlight my favorite parts so that you can see what I mean:
Specific needs for my child based on the information I included in the assessment. For example, how much she should be sleeping or eating or napping based not just on her age but also on her temperament and history.
Daytime and nighttime routines based on her sleeping arrangements since my toddler and five year old currently share a bedroom.
A personalized mantra about my specific sleep training goals that I can repeat to myself on those rough, sleepless nights.
The day to day plan with precise steps to take each day, including how and what to prepare for before beginning the plan. (See image below)
All of these different things stood out to me in the personalized sleep plan. When I was doing my own research on sleep training, then it was up to me to create a plan based on what I learned and I truly had no idea if it was going to work for my child or not. Upon reading this personalized sleep plan, I found myself pretty confident that I could easily incorporate these changes, and more importantly, that my daughter would be comfortable with them.
The personalized sleep plan included actionable steps for me to take to correct my child’s sleeping problems, based on a number of different factors that I hadn’t even considered.
I still have my three follow up e-mails to use, which are good for 6 months. So as I incorporate these recommended changes to her schedule and bedtime routine, I will have help waiting if I encounter any problems.
Knowing that I have an expert in my corner has absolutely saved my sanity! I regret that I didn’t choose a sleep training expert when my second child was younger and I was battling such extreme postpartum depression. Perhaps it could have reduced the amount of stress and sleep deprivation I was experiencing then. But now, as a busy mother of three, sleep training is no longer an issue I need to stress about, thanks to The Baby Sleep Site.
How much would you pay for a good night’s sleep?
The largest obstacle I would see to most parents hiring a sleep consultant would likely be the cost associated. For this, it all comes down to priorities and how important the sleep is to you. In my case, sleep deprivation is a big trigger of postpartum depression relapses, and so I can’t afford to lose that war.
It’s important to keep in mind that what you are paying for is the time and service of a professional. I’m pretty sure I’ve paid the guy who fertilizes my lawn in the summer more money and that hasn’t gotten me very far in life.
So when I take all these things into consideration, the cost of a professional sleep consultant is worth it, in my opinion.
With all of the horror stories floating around out there, it’s hard not to… Sleep training isn’t easy. As a parent, it’s one of the first opportunities to teach a child how to do something on their own, so it’s a task riddled with pressure, questions and self-doubt. If sleep training feels like the right decision for your family, then there’s no need to fear it. A positive sleep training experience is entirely possible.
Here are some tips for a positive sleep training experience.
1. Make the bedroom a sanctuary
“Go to your room” is something I heard a thousand times growing up as a kid, and I’m guilty of saying it to my older children now. But when it comes to sleep training, the bedroom should never be used as a place for punishment to avoid associating it with something negative. Designate a different room or area for time-outs. The bedroom should be a safe and comfortable place.
Before (and throughout) the sleep training process, spend plenty of time in the baby’s room playing or reading books and never force baby to stay in their crib or their room if they clearly don’t want to.
The more comfortable baby is in their room, the less they will dread it at bedtime.
2. Start early
Babies are actually born with naturally good sleep habits. They sleep when they feel tired and don’t know any different. Sleep training a younger baby can make for a positive sleep training experience. While young babies don’t sleep for long stretches, they do normally fall asleep on their own without much of a struggle.
Encourage that behavior – because the ability to fall asleep without help is the KEY to sleep training!
3. Conduct trial runs at nap time
While daytime sleep should be different from nighttime sleep, naps are a good way to get a feel for what sleep training will be like. The daytime is much less intimidating to begin sleep training. Both parent and baby will be somewhat more well rested than at the end of the day and there’s not as much pressure to get it right since naps are much shorter sleep periods.
While there’s no need to perform an entire bedtime routine at nap time, the key things to practice will be putting baby to sleep in the same place where they’ll be sleeping at night, and putting baby down while they are drowsy but not actually asleep.
If you can successfully get baby to go down for a nap on their own, then you’ll have a lot more confidence moving onto to bedtime.
4. Choose a realistic bedtime routine
Obviously sleep training involves some level of sacrifice, at least at first. But that doesn’t mean you should be wearing yourself out every night with baths and massages and stories and missing out on your social life. A bedtime routine doesn’t need to be elaborate.
Consistency is the key to a good bedtime routine so keep it simple and achievable. It could be the simple task of changing into pajamas and reading a special book (check out this list of the best bedtime books). Or maybe there’s a lullaby you like to sing. Even a special stuffed animal or blanket that’s reserved specifically for bedtime can do the trick. Diffusing some calming essential oils around bedtime can also help to calm the minds of both parent and child. Try to find one thing that soothes and calms each of the five senses. These simple habits, when done consistently, will give your baby the signal that it’s bedtime, no matter where you are or what time it is.
Having the option to be flexible in your baby’s bedtime routine will keep you from resenting the task altogether.
5. Eliminate the pressure
There is SO much pressure on parents to get sleep training just right. A common question new parents often hear is “is the baby sleeping through the night yet?” implying that something is wrong if they aren’t.
And if that wasn’t pressure enough, there’s also so much contradictory information about sleep training. Everyone has a method that they promise is the BEST and you always seem to be on the wrong side of the cry-it-out vs no-cry-it-out debate.
Accepting that all babies are different and sleep training is not a competition, or even a milestone, will help to take some of the pressure out of it. Sleep training will only be successful if both parent and baby are ready, and not because another baby who’s the same age or weight (even a sibling) was ready. Whatever method you choose to sleep train your baby should be the one that works for your baby and your family and no one else’s.
Remember that sleep training is not an all or nothing situation. It’s perfectly fine to take a break and try again another time.
6. Ask for help
Sleep training is not for everyone. Some babies have a much harder time sleeping than others and it can lead to a very unpleasant experience. Don’t be afraid to ask for help if you’re struggling with it.
While it’s great to have your spouse or partner around to tag team during those late nights, a friend to talk to (especially another mom who’s been there and done that) can do wonders for building up your confidence.
If the sleep deprivation is really getting to you and you’ve tried every method of sleep training without success, it could be time to call in an expert.
Sleepwalking can be a frightening episode for parents of young children.
When my second child started sleepwalking at 3 years old, it was a night I will never forget. I had heard stories about an aunt who had to be locked inside her bedroom at night due to her wild sleepwalking episodes, but never imagined that I would get to witness this phenomenon first hand.
Of course, like any good mother, I immediately panicked and started researching what this meant for her. I am happy to report that it’s simply a phase many children go through and while it can be incredibly creepy – it won’t last forever…
Here is some information for parents of a sleepwalking child.
1. What is Sleepwalking?
It sounds scarier than it is. The medical term for sleepwalking is somnambulism which basically means that a person moves around or performs activities as if they were awake but they are, in fact, asleep.
For more detailed medical information on the definition, symptoms and causes of sleepwalking please visit WebMD or Mayo Clinic.
2. Understand the Sleep Cycle
To truly understand when and how sleepwalking occurs, you must understand the sleep cycle.
There sleep cycle consists of 4 stages of sleep plus the REM (Rapid Eye Movement) stage. Sleepwalking occurs just after stage 4 when a person is transitioning from a deep sleep to the lighter REM sleep and they get stuck halfway.
Every night we go through several sleep cycles each one is an average of 90 minutes but it varies depending on age. Young babies can go through a full sleep cycle every 45 minutes which explains why they wake more often.
So while most sleepwalking occurs within the first 1 – 2 hours after your child goes to sleep – it can also occur at any time of the night depending on their sleep cycle.
3. It is Hereditary
I cursed my sleepwalking aunt – or rather, she cursed us. It is 10 times more likely that a child will be prone to sleepwalking if it runs in their family.
However, just because a family member was a sleepwalker doesn’t mean your child will be. Out of my three children, only one is a sleepwalker (so far…)
4. It’s not just “walking”
Sleepwalking does not always manifest itself as a person wandering around while fully asleep. In young children, they may only sit up in bed and look around or move their hands.
Sleep talking is sleepwalking’s less offensive cousin and usually occurs in the same manner. But not everyone who sleep talks sleep walks and vice versa.
If your child is prone to sleep talking, it might be an early warning sign of sleep walking OR sleep talking may be the extent of their night time extra-curricular activities.
In my experience with my daughter she had exhibited many cases of sleep talking prior to the first time I ever caught her sleepwalking. Her sleepwalking episodes have ranged from getting out of bed and wandering around, to full out tantrums throwing stuffed animals around her bedroom.
If you’re concerned about keeping an eye on them at nighttime, then a baby monitor is a good idea to have. You can find the top three baby monitors from Reviews.com and/or you can download the Baby Monitor 3G app if you have two compatible devices – a great option for travelling!
5. The Powerful Subconscious Mind
I was always bewildered by the fact that my 3 year old daughter could manage to climb out of bed, walk down the hallway in the pitch black without bumping into anything, open the bedroom door and come over to my side of the bed (where she proceeded to stand there and say absolutely nothing until I opened my eyes because I could feel her breath on my face).
The subconscious brain is powerful and the things it stores within it are endless. I’m certain my daughter could navigate our entire house while she was sleepwalking. It’s also quite impressive that her subconscious brain has learned the floor plan of the three different houses that we’ve lived in.
6. Sleepwalking Triggers
While a person might be prone to sleepwalking because of their genetics – there are also many environmental/psychological factors that can affect them as well.
Illness/Fever – this was a big trigger for my daughter. We were pretty much guaranteed an eventful night when she was fighting a fever.
Lack of Sleep
A full bladder
7. Sleepwalking or just walking?
My daughter is infamous for her bedtime stalling routines. She’s never been a “good” sleeper and has woken regularly throughout the night since she was born (thankfully NOW she knows how to go back to sleep on her own but the first 3 years were rough).
The first time I found her sleepwalking I had no idea that’s what she was doing. I assumed she was up because she had a bad dream or needed another drink of water or trip to the bathroom. It wasn’t until I saw the glazed look on her face and couldn’t get a response from her that I realized what was happening.
For the past couple years, every time she gets out of bed at night I wonder if she’s really awake and there are many times when it’s still hard to tell.
Ways to tell if someone is sleepwalking:
They don’t respond when you speak to them
They don’t make eye contact with you, even if their eyes are open
They seem disoriented or confused
They may be saying things that don’t make any sense or just mumbling words
8. Reaction vs. Overreaction
The number one thing you will hear about sleepwalkers is DON’T WAKE THEM UP!If you realize that your child is sleepwalking, the best thing to do is to guide them gently back to bed (you may have to do it several times).
While it can be incredibly freaky to open your eyes and see your half-asleep child staring at you in the darkness – restrain yourself from screaming!
Waking up someone who is sleepwalking could cause them unnecessary stress. They will be in a disoriented state and the confusion could cause them more harm than good.
They won’t remember anything in the morning and it’s best if you keep quiet about it unless they ask. Knowing about their sleepwalking habit could give a child insecurities at night time, they may become fearful to go to sleep or be alone.
9. They will outgrow it
As tiny brains grow and develop they will learn how to handle their sleep cycles better. They may go months or years without an episode only to have one set off by one of their triggers but it doesn’t mean there is anything psychologically wrong with them, or that you need to worry.
Children often outgrow sleepwalking before they hit puberty. Some people have sleepwalking episodes their entire lives, and if it becomes a problem as they get older, it’s worth discussing with a doctor.
10. Protect them
If you discover that your child is sleepwalking – all you really need to do is to protect them. Make sure their bedroom is safe (no bunk beds, floor is cleared of toys, etc). Lock the outside doors and/or windows and utilize baby gates near stairs if necessary. If you are concerned about your child opening doors and walking around while sleepwalking you can get a door sensor that chimes when a door is opened.
Don’t over-think the things they do while sleepwalking. While they are acting on subconscious it is normal for children to use bad language, urinate or do something else out of character while in this state.
We’ve all heard of people revealing secrets in their sleep – but the dream world is mysterious place and shouldn’t be taken too seriously.
If your child is having more and more frequent episodes, try to keep a log of what foods they’re eating, activities they’ve been doing or medications they’re taking to try to determine a trigger.
And of course, speak to your doctor if you have any concerns.
There’s a parenting image we need to get out of our minds – it’s that one where the parent puts the sleeping baby down in the crib and then does some elaborate dance to make it out of the bedroom without making a sound so baby doesn’t wake up…
The trick to sleep training is that it isn’t a trick.
In my personal experience, teaching a child how to go to sleep on their own is just as important as teaching them all the other basic life skills like brushing their teeth or tying their shoes.
Ideally children should learn to be independent sleepers and not need to rely on rocking, shushing or cuddling.
Leaving a baby to figure it out and cry themselves to sleep doesn’t teach them anything.
Part Two of the Sleep Training Guide is aimed at babies over 6 months old who tend to be more curious about the world around them and try to test their limits. Here are my best tips and advice for dealing with sleep regression, bedtime barriers, and staying positive throughout the sleep training process.
Between 4 – 6 months babies go through their first major sleep regression (and roughly every 3 months after that until they graduate from high school).
It may be related to new teeth, illness, change in environment or routine – or it could be caused by absolutely no reason whatsoever.
Trying to sleep train during a sleep regression is like taking one step forward and two steps back, so my advice would be to wait until the sleep regression is over and baby is back to their normal routine to start any major sleep training.
Check out this post from shrewdmommy.com for more information on sleep regression.
A Fuller Stomach
6 months marks the big achievement of solid foods!!! While your baby will be eating an array of new foods, keep in mind that they will still be very dependent on milk for the next few months so don’t expect a “fuller stomach” to suddenly help them sleep longer at night.
Adding new foods to your baby’s diet can also cause changes in their activity levels and bowel habits which could alter your routine as well.
Your baby will be much more efficient at eating and may not need that middle of the night feeding anymore.
An Overactive Brain
Baby is discovering so many new things and will be much more active during the day. They will learn to (if they haven’t already) fight sleep in order to stay awake and play longer.
Over and under stimulation can affect how your baby sleeps at night.
Unlike newborns who can sleep in any conditions, older babies tend to wake easier and may be particular about where and when they sleep.
Distractions can work for you here. Try a projection night light, sound machine, stuffed animal, blanket, book or anything that will take your child’s mind off the fact that they are deliberately fighting sleep. Try not to cuddle, rock or feed baby to sleep. The idea is that it should be something that can soothe them when you are not around.
The older your baby gets, the less sleep they will need during the day. Make sure that they have been awake for at least 2 hours before bedtime (and longer as they get older).
It’s important to give them enough stimulation and exercise throughout the day (fresh air always works wonders to help children sleep better).
You can spread out their naps during the day but you don’t want your child to be overtired. An overtired child is a cranky child and a cranky child is an uncooperative child. And trust me, you’re going to need their full co-operation at bedtime!
The Bedtime Protest
You want your baby to watch you leave the room and be OK with it. You can give baby a little rub on the belly and say good night and then walk out of the room.
Do not try to sneak out of the room. We don’t want to trick baby into going to sleep on their own. And the last thing we want is for them to suddenly realize that we’ve left them and then freak out.
Do not feel sorry for them because they are alone. Sleep is a natural part of life and their bodies know this. They will follow your lead so if you seem stressed or feel sorry for them they will sense that.
If they instantly start to cry,wait a minute or two to see if they settle down on their own.
If their cry intensifies, then go back into the room and assure them that you are there and that it’s bedtime. Try not to pick baby up right away, instead try another distraction.
If they seem very distraught and upset then pick them up, console them and once they are calm you can try again. You want to make sure that both you and baby are calm when you put them to bed. If you have to, nurse them again or read a short book but don’t force them to stay in their crib if they clearly don’t want to.
If you and/or baby start to feel overly stressed out by this routine then try again another night. We don’t want either of you to associate any negative feelings with bedtime. If this has gone on for 2 or 3 nights in a row then take a week off and try again.
Night Time Waking
If baby wakes up in the middle of the night – wait 1 -2 minutes and really listen to their cry before going to them.
If they are just fussing and still sound half asleep, continue waiting.
If they suddenly let out one loud cry or scream, wait a few seconds to hear if more follows.
If their cry starts to escalate then go in and reassure them, offer a distraction and leave the room again.
If they seem very distraught and upset, then pick them up, console them (feed them if necessary) and once they are calm you can try again.
The listening and waiting can be key to helping your baby go back to sleep on their own. Oftentimes babies cry in their sleep. I remember many nights where I lay in bed listening to my baby’s cry on the monitor, finally deciding to get up and go to them and as soon as I put my hand on their bedroom doorknob they went back to sleep. I learned to wait an extra 30 seconds the next time. Download the Baby Monitor 3G app if you have two compatible devices – a great option for travelling!
Bedtime battles can be so frustrating. Staying positive is so important, but it’s easier said than done. If babies and kids sense frustration or negativity at bedtime they will think of it as something to fear and they will fight you every time.
Consistency is key. Sticking to a bedtime routine means baby will know what to expect and when. Eventually, it won’t be so scary anymore – it will just be something that’s done every night.
Don’t pressure yourself if it isn’t working. Stress and sleep deprivation make for a bad combo. Take some time away from sleep training to get your positive energy back.
Sites like The Baby Sleep Site offer personalized sleep plans designed specifically for your child and focused on the areas that you need help with. Even if you choose not to purchase a sleep plan, you can become a member and access tons of great tools and resources available in their Members Area. Read my review of The Baby Sleep Site to get a sneak peek at what’s included in the Members Area and find out more information about their consultation packages..
Have you read PART ONE yet? Even if your baby is older than 6 months, you can still get some important tips and advice on sleep training!
Sleep training a newborn is all about establishing a good routine and developing the sleep habits that will become an important part of their lives. It’s about teaching them how the world works – when we sleep, when we eat and when we play – in order to be a functional human being. Sleep training a child is a long process, and the earlier they can learn, the easier it will be in the long run. By following a strict routine with a newborn, you may even be able to avoid sleep training in the future.
The goal of this sleep training guide is to:
Help your newborn baby identify the difference between day time and night time.
Establish a daily routine that focuses on healthy sleep habits.
Lay the foundation for stricter sleep training at a later age.
Help you predict what your baby needs and recognize the reason they are crying.
The reason why sleep training a newborn is so essential is because sleep at this age is instinctual and not something they have learned to fight (yet). This promotes a much more positive experience for both parent and baby. Remaining positive throughout the sleep training process is important to successful sleep training as the child gets older.
Here is a guide to sleep training a newborn (0-6 months), which includes routines to follow during the day, at nap time, bedtime and in the middle of the night.
Sleep Training in the Morning
Open the curtains
Let as much sunlight into your home as possible or sit by a sunny window. The point is to associate “daytime ” with brightness and noise.
Change baby out of their pajamas
It may seem like a tedious and unimportant task because many newborns stay in sleepers all day long. But the simple, routine, act of changing clothes in the morning will signal to your baby that it is time to start the day, and not just another one of their many wakeful periods.
Skin to skin contact
Several times a day, strip baby down to a diaper and lay them on your bare chest or cuddle next to them in bed. This is a great thing to do while nursing or bottle feeding baby as it can also keep them awake and stimulated so they will feed better.
If you’re a busy mother, or have other children to take care of and don’t have the time to lie in bed all day, then consider carrying baby around in a wrap-style baby carrier while shirtless.
A lot of effort should be put into those daytime feeding sessions. Feed baby as often as they want to during the day, whether it’s breast or bottle.
If you’re breastfeeding, now is the time to master the latch and try out different breastfeeding positions. Make sure to empty each breast even if it means feeding on the same side twice in a row. That will increase your supply and provide baby with more hind milk. Try using the breast compression technique to ensure baby is getting enough of the fattier hind milk and to help speed up the session.
Try your best NOT to let baby fall asleep during the feeding! Sucking is extremely soothing for a baby and it’s natural for them to drift off or get tired halfway through. If baby continues to fall asleep while nursing, they won’t get full enough and will wake up wanting more just a short while later.
Get a good burp
Different methods work for different kids but this is so, SO important. Try gentle bouncing or laying them on their tummy across your arm or leg instead of patting their back. Adding a little bit of pressure against their tummy with the palm of your hand, or holding their stomach against your rib cage as you bounce up and down can help to eliminate gas.
The number one reason why newborn babies cry after a feeding is because of gas. Often, babies will put their hands to their mouths or root around when they need to burp which can be confusing if they just finished nursing. For babies who are struggling with gas, try using colic tablets or essential oils to ease their tummies.
Get a good poop
This will usually happen on it’s own, so it’s really just a waiting game. You can try “pumping” their legs or holding them in a “sitting position” to get things moving along. The reason why you want to watch for this before putting baby down for a nap is so that they will be comfortable as they sleep and will have no reason to wake up before they’re ready to.
Newborn babies can poop frequently throughout the day (especially breastfed ones). Make sure to use a good bum balm to help avoid rashes with frequent changes. Hypoallergenic, eco-friendly diapers are also a good alternative for avoiding diaper rashes. With time, you will learn how often and when they need to go. Their specific habits and routine usually remain constant as they grow older so this is just another way of getting to know your baby.
Talk or sing to baby, have tummy time and lots of skin to skin contact. A colorful play mat is a great tool to have for keeping young babies entertained. The environment should be stimulating and playful but not over-stimulating, so watch for cues that baby is done with a certain activity.
If you’re not sure exactly how to play with a newborn, then just take them around with you as you go about your day and talk to them while you do it. Babies don’t need a lot of entertainment at this age but they love to hear voices and watch faces.
Watch for signs of sleepiness
Throughout the day, keep an eye out for signs that they are ready to sleep. Some babies get very fussy, others may simply stare off in one direction and start the “slow blink.” As soon as you catch the hint that they are sleepy, prepare yourself to initiate the nap time routine.
Sleep Troubles? Watch Out for Signs of Sleep Apnea
Around 2 to 3 percent of children suffer from sleep apnea; infants can be affected too. Apnea means cessation of breathing, so a child who has sleep apnea can experience episodes in which they stop breathing for a few seconds during sleep. Read this guide to know more about sleep apnea in children.
Sleep apnea is a medical condition. If you notice your baby displaying any symptoms of sleep apnea, consult your doctor immediately. Sleep is essential to the growth and development of babies and older children, so anything that can disrupt your child’s sleep, especially a medical condition, should be taken seriously.
Sleep Training At Nap Time
Put baby to sleep in their bed
Wherever you want baby to sleep at night time is where you should put them for naps as well. It may be tempting to hold and rock that baby for the next 2 hours but the sooner you can get them accustomed to sleeping in their own bed, the better (don’t worry, you can get in lots of cuddles during “playtime”).
Try to avoid letting baby nap in a car seat, bouncer or swing, as this can develop bad habits as they get older. Remaining consistent about where they sleep will help them get used to their bedroom and learn not to fear it.
Make sure that baby’s room is as comfortable as possible. Try using a warm or cool mist humidifier to make sure that their room is set up with the right conditions for them to sleep.
Keep the curtains open
Daytime sleep needs to be different from night time sleep, so keep the room bright. If it’s a dark or cloudy day, then leave a light on while baby naps. Make sure that there is a significant difference in baby’s room during nap time versus at night.
It’s common to try to avoid any and all noise while baby is napping, but that will become something you need to keep up for years. Most newborns are deep sleepers (hence the term “sleeping like a baby”).
Play music in the background, use a sound machine or open a window to let in street noise. If you have older children, don’t shush them while baby naps. Basically, go about your regular every day activities. This will teach baby to nap despite life happening around them.
Some babies tend to startle in their sleep when they hear loud noises, such as a dog barking or a car horn. Swaddling can help keep the startle reflex from waking them up.
Wake baby up after 2 hours
… and start all over again. It might sound cruel to wake up a sleeping baby but wouldn’t you rather save that sleepiness for 3 am? Several smaller naps throughout the day work better than a few longer ones at the newborn age so that baby can eat more often.
Sleep Training at Bedtime
Make sure that baby has been up for at least 1 – 2 hours before bedtime
Even a 10 minute nap in the car can sustain a baby with enough energy to last all night. It will take some work to plan out baby’s nap times but it is much easier to put a sleepy baby to bed than it is to wrestle with an energetic one.
Dim the lights
The wakeful period before bedtime should be focused on darkness and quiet – different than the wakeful periods during the day. Dim the lights, close the curtains or install blackout blinds.
You still want to make sure baby gets a really good feed, burp and poop
*Ahem* this is your life now…
Tone down the playtime
In the hours before bedtime, choose less vigorous playtime for baby. Avoid swings and bouncy seats or over-stimulating toys. Talk in quieter voices and play soft background music. Try to avoid having the television on.
Bathing and massaging baby are a great way to wind down before bedtime. Opt for sleep-inducing essential oils and use calming bath products designed to help baby relax. Let baby have some time without a diaper on before that longer nighttime stretch. Make sure that playtime before bed is calming and soothing instead of stimulating.
Change baby’s clothes
This is the other part of the day when it’s important to change baby’s clothes to signal that it’s bedtime. It doesn’t really matter what you put baby to sleep in because it’s just the act of changing into pajamas that will create that routine habit.
Try NOT to feed baby right before bed
A feeding before bed is important to keep baby full but if you don’t want to nurse them to sleep every time they wake up, then you need to disassociate it with bedtime. Aim for a half hour before bedtime so that they don’t fall asleep while nursing. You can feed baby first, then gently bounce or dance around with them to get out all those gas bubbles. Or change them into their pajamas after the feeding.
Initiate the “BEDTIME ROUTINE“
This is the last thing you will do with baby before you put them to bed for the night. It can include a bedtime story or lullaby, turning on a projection nightlight, some gentle rocking or cuddling in a chair, or goodnight kisses and hugs from everyone in the family.
Over the years the bedtime routine will evolve as your child grows. But it should always include a calming activity that is reserved specifically for bedtime so as to give your baby the bedtime signal.
Put baby to bed when you see the early signs of sleepiness
It’s worth repeating here – put baby down when they are sleepy but not actually asleep. The younger the baby, the more they are acting on instincts and as long as all of their needs are met, they shouldn’t protest when you put them down.
If baby cries when you put them down…
Try feeding or burping again until they get drowsy. If baby falls asleep while nursing, just try to get them into bed as soon as possible afterwards. Try your best to remain positive about the process, or baby will sense your anxiety.
Once down for the night – DO NOT WAKE BABY UP TO EAT.
Newborns need to eat on a regular schedule, but because you have been pumping them full of food during the day, you can worry a little bit less about how much they are eating at night. They WILL wake up when they are hungry but it should be longer than 2 hour intervals. The older and bigger they get, the longer they will be able to go without a midnight snack.
Use a baby monitor to listen for when baby wakes up, and try to get to them as soon as possible. Try not to let baby cry for too long, as this will stimulate them more than necessary. Newborns will normally only wake up to feed so there is no point in letting them “cry it out.”
Sleep Training in the Middle of the Night
If and when baby wakes up in the middle of the night…
Do not turn on any lights
Keep the room as dark and quiet as possible. A soft nightlight or mood light offers just enough lighting for you to see what you’re doing but the idea is to help baby associate night time with darkness and quiet.
Keep baby dressed
Save the skin to skin contact for the daytime. If you swaddle baby then it’s up to you whether or not to unswaddle them, but the idea is not to disturb or stimulate baby any more than necessary.
Because you’re pumping them full of milk during the day, you don’t need to worry about how much they’re getting in the middle of the night. This is a great time to use the breast compression technique while breastfeeding. Most likely, baby will fall asleep during nursing. If they do, try to get them back into bed as quickly as possible.
Do not talk to or stimulate baby in any way
If you’re smooth enough – you might be able to convince baby that this is just a dream and that they aren’t really awake at all…
Only change a diaper if it’s poopy
If baby had enough poopy diapers during the day then the chances of a poopy diaper at night are slim (though they do happen). Good quality diapers can normally retain urine for an entire night’s sleep. If you find that baby is soaking right through them, try a different brand or move up a size. Some babies are prone to diaper rash, but skin can also become too sensitive with frequent changes. If you absolutely must change a diaper, use a warm wipe or washcloth and try to make it as quick as possible so you’re not overstimulating baby.
Get a good burp
But don’t try any fancy positions that might overstimulate baby unless they seem to be having a lot of trouble with gas.
Immediately return baby to crib
Don’t make a big deal out of night time wake ups. Try to make them as quick and quiet as possible and don’t take baby out of their room.
Continue this routine for all night time feedings until morning and then begin the daytime routine all over again.
By following a routine with your newborn throughout the day, you will be able to get them on a consistent schedule. This will help you to predict what they need and when, so that when they cry, you can rule out the common reasons. Having designated awake and nap times will also allow mom to get more rest and/or work done without having to constantly wonder when baby will be ready to eat or sleep. You could even try using an app to track baby’s sleep patterns. The routine will eventually become second nature to mom and baby, and will continue to change and evolve as baby grows. It will also help to reduce the stress and anxiety caused by sleep training at a later age.
Have you tried all these tips and your baby is STILL not sleeping through the night?
There could be something you’re missing. All babies are different, and there isn’t ONE plan that works for everyone. Don’t be afraid to seek help from an expert. Read my review of The Baby Sleep Site for more information.