Laying healthy foundations for sleep in the fourth trimester.

New parents might be familiar with the term “fourth trimester,” which refers to the first three months after the birth of a child. It’s a period of significant adjustment for babies and parents, since newborns are very much dependent on their caregivers while undergoing rapid developmental changes outside the womb. 

During the fourth trimester, parents are learning on the fly, especially when it comes to ensuring quality sleep for themselves and their growing little one. Infants will be adapting to sudden daily and nightly patterns, plus all of the overwhelming stimuli in their external environment. On top of that, moms and dads are figuring out how to navigate the responsibilities of parenthood, including caring for their baby and, somehow, themselves. Getting good rest is one of the biggest challenges a young family faces in this three-month window! 

The point of acknowledging the fourth trimester as the true conclusion of pregnancy is that it’s full of ups and downs, and new parents deserve support in riding those waves so that they can strike a balance that works for the entire household. A huge step in achieving this is ensuring that you are still getting adequate rest even if that might look different post-baby.

Building healthy habits early

Research tells us that babies who sleep well from an early age are healthier later in childhood, and the fourth trimester is the best time to start introducing healthy sleep habits. By being proactive about establishing a loose routine for your newborn, it will help invite in a bit more structure for both of you, and build healthy sleep hygiene for your baby in the future.

Understand that it’ll require patience and flexibility regardless of how committed your family is to making this happen! In the 4th trimester, babies shouldn’t be expected to follow a strict routine or schedule, and sleep will change every day. So as you read the following guidelines, know that these are simply just that- guidelines. They are not meant to be hard and fast “sleep rules” and it is most important to follow your baby’s lead in this stage.

Utilize their awake windows to dictate feeding/sleeping times

Technically, babies aren’t able to follow an actual sleep schedule until they are consistently following a two nap schedule (8-10 months) and due to the absence of any circadian rhythm, newborns still have their days and nights mixed up, so following a schedule in this stage is nearly impossible. This means that your baby’s sleep is going to feel a bit chaotic and all over the place at times, and don’t worry, that is normal!

However, there ARE still things you can do in this stage to optimize sleep and set your baby up for success.

One of the ways you can do this is to keep awake windows in mind. Awake windows are just as they sound-the periods of time that your baby is awake in between sleep.

Newborn awake windows generally last between 60-90 minutes, so you can expect plenty of napping throughout the day. Once you’ve figured out your baby’s specific windows, you can accommodate their waking hours with feedings that will also benefit their sleep. The interconnectedness of feeding and sleeping gives parents the opportunity to arrange their newborn’s days and nights around their two most basic yet crucial needs. While you may have heard that an eat/play/sleep schedule is ideal, this can sometimes feel unrealistic for parents to follow. Instead if might look more like eat/play/eat/sleep or some variation of this. This is not something to stress about, but can just help you invite in some routine where possible.

Consider the impact of your baby’s sleep environment

Another component of restful sleep is your baby’s sleep environment. Your baby is probably sleeping in your bedroom during the fourth trimester (and beyond)—whether they’re next to your bed or in a nursery nearby, this room should be quiet, dark, and at a nice temperature to provide substitute cues for their not-yet-functional circadian rhythm. That comfort is a major factor in encouraging quality rest for your little one, and you’ll want to mitigate any distractions in their nursery. You could even use sound machines to mask disruptive noises and help mimic some of the sounds they were used to hearing in the womb.

Of course, it’s important to follow safety guidelines for baby sleep pertaining to the crib or bassinet itself, too. Other recommended practices include placing your baby on their back, opting for a firm mattress with a fitted sheet, and keeping soft bedding, pillows, and stuffed animals out of the crib entirely until age one.

While your baby may struggle to sleep soundly in a crib or bassinet, just remember it wasn’t too long that they were snuggled up in the womb, so this sleep space feels pretty foreign. Contact naps in this stage are completely fine (and actually encouraged) but we do also recommend that you still attempt the crib or bassinet for at least 1-2 naps of the day and that all night sleep happens here.

Take note of your baby’s sleep cues and nuances

Your little one’s sleep cues (eye-rubbing, yawning, fussing, etc.) can be a really helpful tool to help guide sleep times in this period. When watching these cues, you’re able to anticipate their sleep windows a little more accurately, although not all babies show obvious sleepy cues.

Just keep in mind that regardless of how well-equipped you are, babies will often fight sleep for various reasons especially in this stage and you don’t have control over when your baby actually does fall asleep.

No matter what, night wakings will be a frequent occurrence and babies will seek comfort and reassurance when they wake at night in addition to feeding and changing. If your newborn is easily overstimulated, you might be dealing with more night wakings than usual or they could be light sleepers, which complicates that crib transition. Whatever the obstacle, just remember that this season won’t last forever and even with some subtle shifts sleep can improve.

Make the most of the fourth trimester

Admittedly, not a lot about the fourth trimester is stable. There will be dirty diapers, empty bottles, and piles of laundry, but there will also be immense happiness thanks to the bundle of joy you’ve brought home. Your family is still under construction! Though these initial few months of parenthood bring plenty of unknowns, by implementing some of these healthy foundations, your baby’s sleep can get off to a good start!

And parents, it’s equally vital to prioritize self-care amidst the chaos of newborn life. While it is easier said than done, finding a sustainable schedule with your partner, taking a walk during the day, or anything else that brings joy can help prevent burnout and vastly improve your physical and mental health in this stage.

Don’t sweat baby sleep in the fourth trimester: it’ll all come together, especially with My Sweet Sleeper on your side. We specialize in helping families achieve their sleep goals, and we have a newborn class just for you to help guide you in this unknown stage. For further pediatric sleep support, book a consultation today!