Understanding Newborn Sleep Cycles

Why is sleep important for newborns?

The importance of sleep for your growing baby cannot be overstated enough. Unlike adults, newborns sleep a lot more as they have a lot more growth and development happening every day and need more sleep to conserve energy to allow for this.

• Sleep helps newborns grow. Sleep is essential for a baby’s growth. When your newborn is asleep, their brain releases human growth hormones (HGH) which supports their height, muscle mass, and bone density. Adequate sleep helps regulate feeding cycles and supports healthy weight gain. Additionally, newborn sleep is essential for restoring energy levels and promoting overall well-being. Establishing consistent newborn sleep schedules and ensuring sufficient sleep duration is vital for your baby's optimal growth and development.
• A newborn’s sleep helps keep their immune system strong. A baby’s immune system helps them fight off infections and illnesses. Throughout their life - as a baby, toddler, teenager, and adult adequate sleep is essential for not only their physical and emotional wellbeing, it will also support their immune system health.
• A newborn’s sleep aids their motor development. You may be surprised to know that when your newborn twitches and jerks in their sleep, their brain is teaching them motor skills!
• Sleep keeps a baby’s emotions stable. A tired baby is often a fussy and irritated baby. This is because sleep helps the brain, including the parts of the brain that affect a child’s emotions, to function properly.

Newborn sleep cycles

Newborn sleep patterns occur in cycles containing active (light sleep) and passive (deep sleep) phases. Your baby may be grizzly or may also fidget as they go between the sleep cycles.  Most newborn sleep patterns involve waking for a short duration and then needing encouragement to get back to sleep and stay asleep. These are not baby sleep problems – they are normal. When your baby doesn’t get enough sleep, life can be challenging.

The stages of newborn sleep, includes cycles of light or REM sleep (the rapid eye movement phase) and deep sleep phases

1. The light sleep phase is when your baby first falls asleep, and it can last a period of 10 to 20 minutes. During this time you may notice body movements, muscle twitches, and dreaming. This is not a sleep problem – it is a normal stage of newborn sleep.
2. The deep sleep phase is quiet, deep and restful. It’s believed that this deep sleep is when your baby heals and grows. The depth of this sleep is important and may impact on whether your baby continues to sleep well and how they react when they’re awake – happy or crying. Newborn sleep is different to adult sleep as your baby’s brain is still developing.

How long are newborn sleep cycles?

Sleep cycles are significant and do change continually for each age group. Newborn sleep patterns are important to be aware of, especially during the first year of life.

Newborns tend to sleep for about 2-4 hours at a time and then wake for short periods, often for a feed. It is during the early hours of the morning that your baby tends to wake more easily as they move through the sleep cycles. Most babies may need to be soothed to help them go back to sleep but as they get older, they become better at getting back to sleep on their own.  It is normal for your baby to wake – the issue that causes most baby sleep problems, is how to go back off to sleep. Sleep cycles are age dependent and do vary between babies. Newborn sleep cycles last about 20-50 minutes and gradually increase in length across childhood. Your baby may stir initially before getting into the deep sleep; this is a normal part of healthy sleeping.

Help your newborn sleep in the first weeks

During the first month, you’ll be getting to know your baby and their sleep cycles. Be prepared for them to wake up frequently throughout the night. Night wakings are normal and necessary for newborns because their tummies are tiny and they need to eat frequently.

For the first month after your baby is born, you should wake them if 4-5 hours have passed since their last feeding. Your little one will need breast milk at least every four hours during these early weeks. Once your baby is one month old and is growing well, you no longer need to wake them for a feeding.

Your baby will be easier to wake up if they are in “active” sleep – look for twitching and fluttering eyelids. Some tips for waking them up from a heavier, deep sleep include changing their nappy, or even giving their back, stomach, or legs a little massage.

If you find that your baby is having a hard time staying awake during regular feedings or falling asleep at the breast frequently, ask your healthcare professional to check that your baby is at a healthy weight.

The four stages before a newborn falls asleep

For many babies, it can take roughly 15-20 minutes for them to fall asleep and may take longer if they are overtired. Before your baby falls asleep, there are often four stages they may pass through:

1. The first stage of your newborn’s sleep pattern is crying or showing tired signs. This is one of the most important stages to identify and act on to promote the ease at which sleep occurs.
2. The second stage of newborn sleep is the vacant stare. This can easily be identified but is often misread and regarded as your baby being wide eyed and awake. At this stage your baby is almost asleep.
3. The third stage of newborn sleep is the drooping eyelids. Your baby often lets out a protest cry but will then stop. Your baby may need holding and comforting at this point or just a gentle rock in the cot.
4. The fourth stage is a sleeping baby – your baby shuts their eyes and they stay shut.

There are many factors that contribute to your baby not developing good newborn sleep patterns. Be patient and calm and seek professional help if your baby won’t sleep – there can be a valid reason.

Newborn sleep problems

Newborn sleep problems can arise when your baby wakes and is unable to, or not encouraged, to go back to sleep. If your newborns sleep patterns only last for one cycle at a time, it is commonly described as cat napping or power napping. At 3-6 months of age your baby tends to move to a sleep cycle of 20 to 50 minutes long, compared with 90 minutes for older children, teenagers and adults. This means that babies are light sleepers and have more brief awakenings than adults.

Newborn tired signs

Recognising and acting on your baby’s tired cues can help them settle earlier and easier. When your baby won’t settle and becomes overtired, getting them to settle and fall asleep is often more difficult and may take longer than usual.

Once you have identified your newborn’s tired signs and cues, help them settle and fall asleep. There are several things you can do to help your baby settle and sleep but it is important to understand that every baby may need different strategies and support. A newborn’s personality, environment and comfort are some of the key factors that can impact their sleep. Is your baby night waking? Learn more about when your baby will sleep through the night. 

Safe newborn sleep positions

As new parents, understanding the potential risks surrounding newborn sleep positions is important in keeping your child safe and comfortable during their sleep.  

Sudden Unexpected Death in Infancy (SUDI) is when there is a sudden unexpected death of a baby with no known cause, and includes Sudden Infant Death Syndrome (SIDS), and fatal sleep accidents. Fatal sleep accidents can happen when a baby has suffocated or trapped in unsafe sleeping environments. The exact cause of SIDS is unknown and can be linked to a number of factors, and you can reduce the risk of SIDS by ensuring your little one has a safe sleeping environment.

Your baby can be at risk of getting into dangerous situations while sleeping. These can include:

• Suffocating under bedding
• Choking or inhaling vomit
• Overheating
• Choking on toys or other small objects
• Getting caught between the cot-side and mattress
• Getting entangled in curtain cords, clothing, dummy ties and ribbon.

Your baby may get in these situations because they:

• Are unable to control the sleeping situation and environment
• Are unable to escape from dangers
• Unknowingly place things in their mouth or around their neck.

How to ensure your newborn is sleeping safely

Newborn sleeping tips that include SIDS advice for safe sleeping strategies for your baby include:​

1.  Use a cot that meets Australian safety standards 

Whilst most modern Australian cots should meet these standards, it is highly recommended that parents check to see that their cot or portable cot has a valid certification. Additionally, you should avoid sleeping your baby on a couch or other makeshift bed as this significantly increases the chances of your baby getting wedged or caught in a way that might suffocate them. The cot should remain flat and not propped. Keeping the cot in your room for the first 6-12 months means you can keep a closer eye on them and act quickly if anything is wrong.

2.  Use a baby-safe mattress

Just as you would with their cot, use a mattress that is certified as safe for babies in Australia. Look for the AS/NZ Voluntary Standard AS/NZS 8811.1:2103. When setting up your newborn’s cot, it’s important that there is no more than a 20mm gap between the mattress and the sides and ends of the cot. The mattress should also be flat and not tilted.

3.  Place cot away from hazardous materials. 

Ensure the cot is not under a window with blind cords within reach. Hanging toy mobiles must be well attached and out of reach. Do not have the cot near peeling paint. Make sure the sides of the cot are pulled all the way up, so it prevents your baby from climbing up and out. It is time to change to a bed if your baby has worked out how to climb out.

4.  Always put your baby on their back to sleep 

Once your newborn is able to roll over (at around 4-6 months) you can return them to sleeping on their back if you notice them roll over during the night, whilst also allowing them to find their own sleep position. 

5.   Keep your baby’s face and head uncovered

In addition to suffocation, overheating is another risk factor for SUDI, and a covered head can cause both. To ensure your baby’s head is uncovered, it’s recommended that you keep their feet at the bottom of the cot, only use lightweight bedding and tuck it securely at chest-level.  Avoid the use of hoods, beanies, hats or bonnets. If you wrap or swaddle your baby, do not cover baby’s head or face. You can stop using a wrap when baby can roll from back to tummy and to back again. Dummies should not be attached to your baby with a ribbon and if the dummy falls out of their mouth during sleep, it’s not recommended to reinsert it.

6.  Avoid having soft objects where your baby sleeps

Objects like pillows, doonas, cot bumpers, soft toys, sheepskin or lamb’s wool can significantly increase the chance of SUDI. This is because if a baby is sleeping with one of these objects, there is a chance they can overheat or suffocate by rolling into or being covered by one of these objects.

7.  Before and after birth, ensure your baby’s environment is smoke-free

Avoid smoking during pregnancy and after birth for both SIDS as well as other respiratory infections. 

8.  Dress your baby in clothes that are warm but not hot

It is important to ensure your baby is dressed and positioned in a way that will keep them warm but not hot. If your baby’s head and face is uncovered it is more likely that your baby will stay comfortable. When baby is over four months old, you may decide to use a safe baby sleeping bag. The bag should be one with a fitted neck and arm holes with no hood and additional blankets are then not necessary to use.

9.  Avoid co-sleeping

It is not safe to co-sleep with your newborn if you smoke, are under the influence of drugs and /or alcohol; if you are overly tired, if there is adult bedding that may cover the baby; if there are other children and pets who are sharing the bed; if you are placing baby to sleep on a sofa, beanbag, waterbed or sagging mattress. If the baby could become trapped between the wall and the bed or fall out or be rolled on it is also advisable to not co-sleep. If your baby is premature, or less than 3 months of age or small when born then co-sleeping should also be avoided.

Newborn sleeping tips to help them sleep better

Every baby is different, and although there are some things you and your partner can do to improve the chances of a more routine newborn sleep pattern, there will be a lot of trial and error.

• Create a womb-like sleep environment

Because half of the sleep babies do is the light-sleep stage of REM, it is very easy for slight noises to wake infants out of their light sleep. As such, it is important to create a quiet and dark environment, reminiscent of the womb. Putting up black-out curtains and using a white-noise machine can be beneficial in creating this kind of environment for your newborn.

• Identify your newborn’s tired signs and act on them

Recognising the signs that your baby is feeling tired is crucial for helping you ensure they get a deeper sleep. When you start to notice their drowsy signs – when they’re still, quiet and disinterested in their surroundings – it’s important that you place them in their cot and give them the time to drift off to sleep.

• Try swaddling

Swaddling helps your newborn’s sleep position be on their back and with their arms up. Although it can take some practice, when done right swaddling can help your baby get calmed, comfortable and ready for sleep.

• Take shifts with your partner

If you’re breastfeeding it may be a little hard to take ‘shifts’ to attend to your baby during sleeps, but as soon as practical, it’s a good idea to take turns between both parents to allow for a little more sleep per parent.

• Try to stick to a bedtime routine

Every family’s approach to a bedtime routine is different, and there isn’t one right way to settle your child down for sleep. A common example of a newborn sleep schedule and bedtime routine may include a calming bath, reading a story or singing a song, giving the baby a massage, and turning down the lights.

When it comes to helping your little one get a good night's sleep, remember that you're not alone in this journey. If you're feeling overwhelmed or struggling with sleep issues, don't hesitate to reach out for support. There are numerous resources available to assist you, such as parenting groups, sleep consultants, and healthcare professionals who specialise in infant sleep (e.g Tresillian, Tweddle). Many communities also offer workshops and online forums where you can connect with other parents facing similar challenges. Seeking help is a sign of strength, and it's perfectly okay to ask for guidance to ensure both you and your baby can enjoy restful nights.