How to manage your child's sleep when they were born premature
If your little one arrived early, you're no stranger to the unique challenges that come with caring for a premature baby. Premature babies often have different sleep needs than full-term infants, and navigating those differences can feel overwhelming at times. But don’t worry, you’re not alone in this! With a little understanding and some practical strategies, you can help your preemie settle into a healthy sleep routine.
In this blog post, I'll share simple, effective tips tailored to managing sleep for premature babies. These suggestions are designed to be quick and easy, so you can feel empowered and confident as you help your baby (and yourself!) get the rest you both need.
Why premature babies have different sleep needs
Before diving into the tips, let’s explore why premature babies often have different sleep patterns:
Immature Sleep Cycles: Premature babies have more immature sleep patterns compared to full-term babies. They spend a larger proportion of their time in active sleep (REM), which is lighter and more prone to waking.
Adjusted Age: For sleep needs, many parents find it helpful to use their baby's "adjusted age" rather than their actual birth date. Adjusted age takes into account your baby’s original due date and helps you track their developmental progress, including sleep.
Medical Needs and Feedings: Premature babies might need more frequent feeds due to lower birth weight or specific medical conditions. This can lead to more night-time awakenings, making longer sleep stretches challenging in the beginning.
Keeping these factors in mind, let’s look at some practical tips to help your preemie sleep better.
Tip #1: Use adjusted age for sleep expectations
Premature babies’ developmental milestones, including sleep, often align better with their adjusted age rather than their actual age. Here’s how to use this to your advantage:
Focus on adjusted age when planning sleep routines. For example, if your baby was born 6 weeks early, their adjusted age would be 6 weeks behind their actual age. Use this adjusted age to guide expectations around nap times, bedtime, and how long they should be able to sleep in one stretch.
Be patient with sleep milestones. Remember, it might take longer for your preemie to reach certain sleep milestones, such as sleeping through the night. Knowing this can help reduce some of the pressure you might feel.
Understanding and using your baby’s adjusted age can help you set realistic expectations and reduce frustration during those sleep-deprived nights.
Tip #2: Create a cosy, womb-like environment
Premature babies often thrive in an environment that mimics the safe, comforting sensations they experienced in the womb. Recreating this feeling can help them settle more easily:
Swaddle your baby snugly. Swaddling can provide comfort and help with the startle reflex, which is more pronounced in preemies. Just be sure to stop swaddling once your baby starts to roll over.
Use white noise. White noise can be incredibly soothing for premature babies. It mimics the whooshing sounds they heard in the womb and can help mask any sudden noises that might startle them awake. Look for white noise machines that have a gentle, consistent sound.
Keep the room warm but not too hot. Premature babies can have a harder time regulating their body temperature. Make sure the room is a comfortable, safe temperature—usually between 16-20°C.
These strategies can make your baby’s sleep environment feel more secure and familiar, helping them drift off to sleep more easily.
Tip #3: Adjust feeding times gradually
Feeding and sleep are closely linked, especially for premature babies who often need more frequent feeding schedules to support their growth:
Offer smaller, more frequent feeds. This can help your baby get the calories they need without overwhelming their little tummies. If they’re comfortable and well-fed, they’re more likely to settle into sleep.
Gradually extend the time between night feeds. As your baby grows, you can start to gently extend the time between night-time feeds. Do this slowly, by adding 10-15 minutes every few nights, to help them start sleeping for longer stretches.
Consider a dream feed. A dream feed—where you gently rouse your baby for a feed around 10-11 PM without fully waking them—can sometimes help them sleep for a longer stretch during the night.
Feeding can be a key factor in helping premature babies sleep better, so finding a rhythm that suits both of you is important.
Tip #4: Keep a flexible routine
Routines are helpful for babies, but when you have a preemie, flexibility is key. Premature babies may need extra time to settle into predictable patterns:
Aim for a simple, consistent bedtime routine. Even if the timing varies, try to follow the same series of steps each night—such as a bath, a story, a lullaby and a cuddle. This helps signal to your baby that it’s time to wind down.
Watch for sleep cues. Rather than focusing too much on the clock, watch for signs that your baby is ready for sleep, like rubbing their eyes, yawning, or staring off into space. Putting your baby down at the right moment can prevent overtiredness, which can make it harder for them to fall asleep.
Expect the routine to change as they grow. Your preemie’s sleep needs will change rapidly, especially in the first few months. Be prepared to adjust nap times, bedtime, and feeding schedules as they develop.
A gentle routine helps your baby know what to expect without adding the stress of a rigid schedule.
Tip #5: Be kind to yourself and seek support
Being a preemie mama myself to a 27 weeker, I understand the unique set of challenges of parenting a premature baby, and sleep is just one piece of the puzzle. Remember to be gentle with yourself during this time:
Ask for help when you need it. Whether it’s a partner, family member, or friend, don’t hesitate to ask for support. Even a short break can make a big difference when you’re feeling overwhelmed.
Give yourself grace. It’s normal for your baby’s sleep to take time to improve, and it’s okay if things don’t go perfectly. Celebrate the small victories, like an extra 20 minutes of sleep or a peaceful nap.
Reach out to a Doctor or sleep consultant if needed. If your baby’s sleep is really challenging or you’re feeling unsure about what to do, don’t hesitate to seek professional guidance. Please get in touch if you need my help to tailor strategies to your baby’s unique needs.
Helping your premature baby get the rest they need can be a journey, but you’re doing an amazing job. With patience, persistence, and a little flexibility, your baby will settle into a sleep routine that works for both of you. Remember, every small step toward better sleep is progress!
Hang in there, mama - you’ve got this! And remember, I’m always here to support you and your little one through every sleep challenge along the way.
For more advice and support for parents with premature babies, Bliss is a fantastic organisation and really helped me on my journey in the early days - link to their website is here
