Establishing a routine for a baby aged 0-3 months can provide structure and predictability, which can be comforting for both the baby and the parents. Planning a routine for you and your baby with regular naptimes, feeds, activities, outings and bedtime can help. It will get you used to your baby’s rhythm and can be adapted as you learn their cues. Newborns eat and sleep around the clock, but starting around 2 to 4 months, you may start to observe patterns and establish a routine. Start by practicing a consistent bedtime routine every night, and plan to do roughly the same things at the same time every day. There are several steps to consider when planning a routine for you baby and it is important to take into consideration the following: Observing your baby's natural patterns Establishing a consistent sleep environment Introducing a bedtime routine Following a feeding schedule Encouraging awake time Being flexible and responsive Seeking a balance between structure and flexibility (*https://www.babycentre.co.uk/a1051918/seven-steps-to-creating-a-successful-baby-routine) (* https://www.babycenter.com/baby/schedules/the-basics-of-baby-schedules-why-when-and-how-to-start-a-rou_3658352) 1. Observing your baby's natural patterns: Pay attention to your baby's sleep and feeding patterns. Newborns tend to sleep for short periods and wake up frequently to eat. Observe when they are naturally more awake and alert, as well as when they tend to get sleepy. If you're encouraging your baby to follow a schedule or observing their patterns to figure out a routine that works, make this process a top priority for at least the first couple of weeks. Avoid deviating from the routine with vacations, meals on the go, or outings that push naptime back. Once you establish a pattern for your baby's sleeping, awake, and feeding times, changing things for an afternoon isn't likely to undo their habits. But it's best to keep your baby's schedule as consistent as possible while they're getting used to it. During periods of growth or when they're working to achieve a new milestone, don't be surprised if your baby diverges from their usual routine. They may be hungrier than usual, need more sleep, or return to waking up several times a night. Babies and toddlers regularly have sleep regressions as they approach big developmental leaps. Hang in there – your baby may be back on schedule shortly, or this may be a sign that you need to adjust your routine. (* https://www.babycenter.com/baby/schedules/the-basics-of-baby-schedules-why-when-and-how-to-start-a-rou_3658352) 2. Establishing a consistent sleep environment: Create a calm and soothing sleep environment for your baby. Studies have shown that creating a good sleep environment for your baby is a vital part of helping them develop good sleeping habits, which in turn aids in their physical and emotional well-being. Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2724136/ The Baby Sleep Dr (www.babysleepdr.com) recommends the following to create an ideal sleep environment to promote sleep for your little one: Be aware of room and body temperature. Dropping the temperature by a couple of degrees at night helps to promote good sleep for everyone in your home. It is important to make sure that your baby is a comfortable temperature – not too hot or too cold. The chance of SIDS is higher in babies who get too hot. A room temperature of 16-20°C – with light bedding or a lightweight, well-fitting baby sleep bag– is comfortable and safe for sleeping babies. You can use a simple room thermometer to check the temperature in your baby’s nursery. Many baby monitors include temperature reading option. You should also want to keep in mind what your baby is wearing for sleep, as well as avoid having any blankets in the crib. A good rule of thumb is to dress your baby in layers according to the season and weather that you are currently living in and add or take away layers as needed. The Lullaby Trust produced the following video which is a helpful guide as to how to check your baby’s temperature: (*https://www.lullabytrust.org.uk/safer-sleep-advice/baby-room-temperature/) Don't be afraid of the dark! Babies are not afraid of the dark and using a night light because you are worried your little one will be afraid is not necessary. Any light could stimulate awake time, causing your baby to fully wake during sleep cycles rather than falling back asleep. Exposure to light shifts our circadian rhythms and suppresses our natural melatonin (*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/ ) If your little one is exposed to light too early in the morning, their circadian rhythm can actually be reset to begin naturally waking at that earlier time. Limit noises It can sometimes be tempting to play sounds in the nursery that promote relaxation such as beach sounds or classical music and lullabies. Unfortunately, though, these sounds can become sleep associations and also cause your baby to wake when turned off. Instead, use a white noise sound machine. However, I think it’s important to note that white noise is not meant to put your baby to sleep. Rather, think of it as a way to mask disruptive noises (https://pubmed.ncbi.nlm.nih.gov/33007706/ )that could cause your baby to wake earlier than intended. I recommend keeping the sound machine as far from your baby's crib as possible, while also being as close to the bedroom door as possible. This will help cover more surface area of potential noise while also ensuring that the white noise itself won’t be too loud for your little one. If you’re worried that one sound machine won’t be enough to keep the noises of your home from waking your baby, try placing a second sound machine right outside their bedroom door to layer the white noise effect. Create a Calm Space for Sleeping Your baby’s sleep space (meaning the crib or bassinet) is meant for sleep and you should minimise any distractions that can affect your babies sleep. For example, if you have a mobile hanging over the crib it may distract your baby when they are falling asleep. Instead it would be beneficial to move it to the changing table instead so that your baby can engage with it when awake and ready for stimulation and play time. When it’s over the crib, it can become distracting and stimulating. Ensure Safety I’m sure it goes without saying, but as parents, our main concern is our little ones’ safety. And just like you want to keep your baby safe in the car, or around the house, you also want to make sure that you are providing the same amount of safety in your baby’s nursery, as creating a safe sleep environment reduces the risk of Sudden Infant Death Syndrome (SIDS)(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2724136/ ). Remember: firm mattress and empty crib (or bassinet if you are room-sharing with your little one!). This means no blankets, pillows, bumpers, or stuffed animals until at least 12 months, and for pillows, at least 24 months. 3. Introduce a bedtime routine: Implement a consistent bedtime routine to help signal to your baby that it's time to sleep. This routine could include activities such as a warm bath, gentle massage, reading a book, or singing a lullaby. Keep the routine calm and soothing to promote relaxation. 4. Follow a feeding schedule: While it's important to feed your baby on-demand during the newborn stage, you can gradually introduce some structure by observing when your baby tends to get hungry and trying to establish regular feeding times. 5. Encourage awake time: Babies at this age spend a significant portion of their time sleeping, but it's also important to encourage short periods of awake time. Engage your baby in gentle play, tummy time, or talking and singing to them when they are awake and alert. 6. Be flexible and responsive: It's essential to remember that routines for newborns are flexible and may need to be adjusted to meet your baby's changing needs. Be responsive to your baby's cues for hunger, tiredness, and comfort. 7. Seek a balance between structure and flexibility: While establishing a routine is beneficial, it's equally important to be flexible and responsive to your baby's individual needs. Babies at this stage may experience growth spurts, developmental leaps, or changes in sleep patterns, which may temporarily disrupt the routine. Adapt and adjust the routine as needed. Remember that every baby is different, and what works for one may not work for another. It's essential to observe and understand your baby's unique cues, preferences, and developmental milestones when establishing a routine. Consulting with your paediatrician or a trusted healthcare professional can also provide additional guidance and support.
