UAE: How New Parents Can Manage Bedtime Routines, Overcome Sleepless Nights

Adjusting to life with a newborn can be overwhelming, especially when it comes to sleep. On average, new parents lose up to three hours of sleep each night during their baby's first year, making rest feel like a rare luxury .

The challenge becomes even greater when sleep patterns are unpredictable, leaving parents feeling exhausted and unsure of how to cope.

Newborns typically sleep between 12 to 18 hours a day, but in short intervals, waking up every few hours for feeding or diaper changes. Dr Rim Al Choughri, a paediatric specialist at Burjeel Hospital in Abu Dhabi, explained that this is because newborns have not yet developed the ability to differentiate between day and night.

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It's only around three to four months of age that babies start to recognise the difference, which leads to a more predictable sleep pattern. However, Dr Al Choughri cautioned that if a baby sleeps more than 19 hours a day, it could indicate an underlying health issue.

"Babies who are not getting enough food or have discomfort from underlying issues like gas pain and fever, may also sleep less," Dr Al Choughri explained.

One of the most effective strategies for managing sleepless nights is to establish a consistent bedtime routine. Dr Nahed Sabry, Johnson's Baby Hospital Education Manager, emphasised the importance of a predictable routine to help babies feel secure and settle more easily. "Consistency is key," she advised.

Dr Sabry recommended starting with a warm, relaxing bath to signal the beginning of the nighttime routine which she refers to as "nature's off-switch" for little ones. After the bath, a gentle massage with baby lotion not only helps relax the baby but also fosters an important bonding moment between parent and child.

“Changing them into pajamas, swaddling, ensuring dim lights, and soft lullabies can really help set the mood for sleep,” Dr Sabry added.

She also suggested that parents try putting their baby down when they're drowsy but still awake. She explained while it may seem counterintuitive, this approach helps babies learn to fall asleep independently.

For parents struggling with sleep deprivation, Dr Sabry suggested taking a nap when the baby sleeps, so they can catch up on rest.“For breastfeeding moms, pumping ahead of time allows a partner to handle a feeding so she can rest,” she added.

Finally, Dr Sabry reassured parents that it is fine for babies to fuss a little as they settle into bed.“Crying doesn't always mean they're hungry; sometimes they're just settling in,” she said.

Ruqayya Musabbeh, a mother to a one-year-old, recalled the challenges she faced as a new parent. Despite following a strict bedtime routine for her baby, getting him to sleep was still difficult at times. On top of the sleepless nights, Ruqayya found herself juggling household chores on her own. "I quickly realised that getting help is essential for new moms," she said. "Whether it's from family, a partner, or a friend, it really makes a difference."

As Dr Sabry suggested, Ruqayya found that resting right after putting her baby to sleep was key to managing sleep loss . She said that losing sleep affected her mood a lot, leading to feelings of frustration, even crying on especially rough nights.

However, as she and her baby settled into a better sleep routine, she noticed a significant improvement in her mental health. "A consistent routine has made a huge difference for both my baby and me," Ruqayya added. "It's tough at first, but things do get better. Moms really need to rest to be able to give their best to their babies.

Ronika Sagar, a new mother, said that she has been following the exact same routine since day one of her baby being born, which she said,“helped get his circadian rhythm of day and night accurately.”

“Gentle sleep training habits like keeping the room pitch dark, using a sound machine, and sticking to a consistent bedtime routine were some tricks that worked well for my baby," she said.

“I think no amount of books or reading can help you prepare for what's about to come. I thought it would get easier after I recovered from delivery, and the baby would begin understanding the world. But that's not the case," she explained

"Babies go through growth spurts, and each one affects their sleep cycle in different ways," she added.

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