You have enough things to worry about during pregnancy that sleep might seem like the only escape. However, you also need to note any abnormalities you might experience during your quality shut-eye. Sleep apnea is a condition that affects over 30 million Americans, and that risk is even more significant when you’re pregnant. Our guide to the dangers of sleep apnea during pregnancy will give you an idea of what you need to know.
Due to all the changes a woman’s body goes through during pregnancy, obstructive sleep apnea (OSA) can rear its ugly head and possibly go undiagnosed because it mirrors pregnancy side effects. Physical red flags include heartburn, nausea, and headaches, whereas depression and anxiety will affect you emotionally. These symptoms tend to worsen over time, which is why it’s critical to be proactive if you’re struggling with those side effects now.
Recognizing these red flags is vital, since untreated sleep apnea may lead to long-term issues. Pregnant women with sleep apnea have a heightened risk of conditions such as gestational diabetes, preeclampsia, and even premature delivery.
What To Do Next?
Discussing your sleeping habits with a specialist will give them a better understanding of the issue at hand. Letting them know how you feel when you first wake up will also give them insight into the problem. Additionally, if you sleep next to a partner, they might know some things you don’t know.
After that discussion, the physician will get some vitals, such as your blood pressure, weight, and oxygen levels. If those figures are concerning, a sleep study can determine if you have sleep apnea. Polysomnograms will observe you while you sleep, noting your heart rate, sleep cycles, and breathing.
If you receive a sleep apnea diagnosis, it may scare you that you have the potential to stop breathing in your sleep. Luckily, there are ways to combat complications of sleep apnea. A CPAP (continuous positive airway pressure) machine is the most effective option to regulate your breathing to give you a good night’s sleep. It’s essential to use your sleep apnea machine as prescribed, which usually means six hours a night. Therefore, it’s always important to have a CPAP station, even if you’re traveling. Getting used to sleeping with an obtrusive mask on may take a while, but it will allow you to sleep uninterrupted, resulting in more energy, decreased risk of troubling conditions, and a better overall mental state.
Knowing the dangers of sleep apnea during pregnancy will help you take a self-assessment of your sleeping habits. Getting checked out if you suffer from any of those signs is wise, so don’t hesitate.
Christina Duron is a writer living in the Chicagoland area. Her passion for writing and mental health help create thought provoking and engaging pieces and hopes to use them to empower mothers and women to embrace the beauty of motherhood.
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.