Welcoming a newborn into your life is a beautiful and transformative experience. Amidst the joy and excitement, many new parents find themselves navigating challenges, and sleep often tops the list. Sleep is essential for your baby's development and your own healing and recovery. This is where the invaluable support of a doula can make a significant difference. With their expertise and guidance, your doula can help you tackle the complexities of newborn sleep and ensure a smoother start for both baby and parents. Here are five key ways in how a doula can assist you in establishing healthy sleep habits for your newborn:

1. Promote Full Feedings  

Encouraging full feedings is essential, especially for exclusively breastfed babies, as it helps them feel more satisfied and promotes longer, more restful sleep periods. Your doula can guide you in recognizing and fostering optimal feeding practices. They can also help you differentiate between hunger and tiredness cues, ensuring you respond appropriately to your baby's needs. For example, your doula can show you how to read early cues for tiredness and help you avoid confusing hunger with tiredness, creating a balance that sets the stage for smoother naps and nighttime sleep.

2. Introduce the Eat, Play, Sleep Routine  

The Eat, Play, Sleep routine is a simple but effective system to establish structure in your baby's day. It involves feeding your baby, giving them time to play or interact, and then encouraging them to rest. This routine creates predictable patterns that benefit both the baby and the parents. Your doula can help you introduce and adapt this system to fit your family's unique needs, ensuring it’s manageable and aligned with your baby’s natural rhythms.

3. Start a Bedtime Routine From Day One  

It’s never too early to introduce a bedtime routine! Starting as early as day one can help your baby form sleep associations between naps and night sleep. A simple four-step routine—such as a bath, a calming massage, dimmed lighting, and a lullaby—can set the tone for restful nights. Your doula can assist in creating and implementing a bedtime ritual tailored to your baby, reinforcing the distinction between day and night while promoting better sleep.

 4. Offer Opportunities for Self-Soothing  

While self-soothing is a skill that develops later in your baby's life, introducing opportunities for your baby to practice can be helpful. For instance, placing your baby in their bassinet 10 minutes before naptime or bedtime can give them a chance to “chill” and wind down naturally, especially when you’ve observed early tiredness cues. Your doula can offer guidance on how to incorporate these moments without pressure and respecting the baby’s wake windows, fostering your baby’s early ability to relax on their own.

5. Take Care of Yourself  

Your well-being is just as important as your baby's. Sleep is critical for your recovery and emotional health. A doula can provide invaluable support by ensuring you have time to rest, assisting with nighttime feedings, and offering emotional support during those challenging early days. Just remember that you and your doula should follow the same steps for naps and nighttime sleep; that way, babies will keep making sleep associations regardless of who is putting them to sleep.

Incorporating doula support in the early days of your baby's life can make all the difference in establishing a solid foundation for healthy sleep habits. From promoting full feedings to introducing routines and fostering your baby’s self-soothing skills, your doula is there to guide and support you every step of the way.

And remember, if challenges arise, additional support such as a RESCUE CALL from a sleep expert can provide personalized guidance. Don’t hesitate to reach out and take the first step toward smoother nights for both baby and parents.