Five tricks for nailing a breastfeeding sleep schedule
Breastfeeding or bottle feeding? The decision for many moms usually involves some heavy deliberation on the topic of sleep deprivation. Between cluster feeding and night wake-ups, many new moms find themselves wondering if adequate sleep can be a possibility in the early stages of breastfeeding. While the perfect answer may not exist, there are some strategies you can use to establish a more consistent routine and get the rest you need. Here are five tricks to help you and your baby nail a breastfeeding sleep schedule.
1. Create a Flexible Feeding Routine
While it’s important to feed your baby on-demand, establishing a flexible feeding schedule can help you anticipate your baby’s hunger cues and avoid disruptions to your sleep. Babies typically nurse every 2-3 hours during the first couple of months. As the weeks go on, patterns will start to emerge and a rhythm can be established. Start by tracking when your baby feeds and sleeps during the day, and use that to shape a flexible routine that suits both of you.
Tip: As your baby gets older, you can try to gradually space out feedings in the evening to encourage longer stretches of sleep at night. However, always follow your baby’s lead and adjust as needed.
2. Cluster Feed in the Evening
Cluster feeding is a fancy name for a lot of feeding in a little amount of time! Aiming for pre-bedtime cluster feeds can help ensure that your baby is full and content before bedtime. In fact, according to the American Academy of Pediatrics, cluster feeding is a natural part of breastfeeding and can help enhance night time sleep duration.
Many babies naturally cluster feed during the late afternoon or early evening, helping them sleep longer stretches at night. Try to offer the breast frequently in the hours leading up to bedtime to help your baby fill up before bed.
Tip: Cluster feeding might feel overwhelming, but it often leads to longer, more predictable nighttime sleep.
3. Utilize Dream Feeds
Dream feeding involves gently waking your baby for a feeding just before you go to bed, typically around 10-11 p.m. This serves as an attempt to “top them off” while they are still drowsy and not fully awake. Once fed, the baby is quietly put back to bed, helping them sleep for a longer stretch during the night. To dream feed, avoid any environmental stimuli in all attempts to keep the baby still partially asleep. This trick works best for babies who are at least a few months old and starting to sleep longer at night.
Tip: Not all babies take to dream feeding! Do not feel obligated to force the dream feeding schedule if you have a more sensitive sleeper that becomes alert during these attempts.
4. Establish a Consistent Bedtime Routine
Babies, along with kids, thrive on routine! Having a consistent bedtime routine helps signal to them that it’s time to wind down and prepare for sleep. Include activities that help your baby relax, such as a warm bath, gentle massage, soft music, or reading a book. Nursing can be a part of this routine. Avoid nursing your baby directly to sleep as this can become a “sleep crutch” and become counter-productive as your baby gets older. Instead, aim to feed your baby but put them to bed drowsy but awake.
Tip: Try to keep the routine to about 20-30 minutes and do it in the same order every night. The predictability will help your baby recognize when it’s time to sleep.
5. Offer Full Feeds, Not Snacks
It’s tempting to let your baby nurse for just a few minutes when they wake up in the middle of the night, but offering full feeds helps them get the nutrients they need and encourages longer sleep stretches. When your baby wakes, make sure they’re fully latched and allow them to feed until they’re satisfied, rather than taking them off the breast too soon. This will help reduce frequent wake-ups out of hunger. If you feel that your baby is just nursing to pacify, instead try to soothe them to sleep without picking them up first.
Tip: If your baby tends to fall asleep at the breast too quickly, try gently tickling their feet or stroking their back to keep them awake for a longer feed.
Establishing a breastfeeding sleep schedule that works for you and your baby is not a perfect science. It takes time, patience, and a bit of trial and error. By establishing a flexible feeding routine, utilizing the tricks above, and sticking with Sweet Sleeper Academy’s guidance, you can help your baby sleep better and give yourself a chance to catch up on much-needed rest. Remember, every baby is different, so finding what works best for you and your little one is the ultimate goal.
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