You know that feeling when you just can’t keep your eyes open anymore after a long day? It’s called sleep pressure, and babies get it, too!
In this article, we’ll go into more detail about baby sleep pressure, including its signs and causes. We’ll also give you tips on how to manage your baby’s sleep pressure so they can get the rest they need.
Key Takeaways
Table of contents
- What is sleep pressure in babies?
- Factors that affect sleep pressure
- Signs of sleep pressure in babies
- How to manage your baby’s sleep pressure
What is sleep pressure in babies?
Baby sleep pressure is the feeling of tiredness that tells your little one’s body it’s time to go to sleep. Sleep pressure accumulates rapidly in infancy, and then more gradually as babies grow, allowing them to stay awake for longer.
It’s important for your baby to have the right amount of sleep pressure so they don’t get over- or undertired. With the correct amount of sleep pressure, your little one will be able to nod off easily and get the full rest they need.
Factors that affect sleep pressure
Sleep pressure is completely normal (and necessary!) in the right amount. Here are some typical factors that affect sleep pressure.
Accumulation of adenosine
From a technical point of view, sleep pressure is the accumulation of a naturally occurring nucleoside called adenosine. As this chemical accumulates in the brain, it binds to certain brain receptors and promotes deep sleep.
This buildup of adenosine is cleared during sleep and will accumulate again once your baby is awake.
Active awake time
The longer your baby’s awake and active, the more adenosine builds up. The resulting “pressure” makes it easier for your baby to fall asleep at the appropriate time.
Incorrect wake windows
Your baby can build up too much or too little sleep pressure if their wake windows aren’t right for their age. If they’re awake too long, they’ll build up too much adenosine and can get over-tired.
On the other hand, if they’re being put back to sleep before they’ve built up enough adenosine, they won’t be tired enough for a restful nap.
Light exposure
While light exposure doesn’t directly impact the level of adenosine in your baby’s brain, it does tell their body when to use the adenosine it has stored up. In other words, light exposure sets their (and your) Circadian rhythm.
As a result, getting out in the sunlight early in the day will make bedtime easier. If light exposure happens when it’s time to sleep, however, the body thinks it’s time to be awake, making falling asleep harder.
Age-related sleep needs
When your baby is in infancy, sleep pressure builds rapidly, resulting in the need for more naps. As your child gets older, they can stay awake for longer periods because adenosine builds up more gradually.
Knowing your child’s sleep needs at a given age can help you build appropriate wake windows and sleep schedules.
Developmental changes
When your baby hits a major developmental milestone, such as learning to crawl, walk, or talk, their sleep pressure can be affected, resulting in one of those dreaded sleep regressions.
That’s because the excitement around the new skill overpowers your baby’s natural sleep pressure, throwing off their sleep schedule.
Illness
Generally speaking, illness will increase a baby’s (and an adult’s) sleep pressure as well. This is why letting your little one sleep is one of the most important things you can do when they’re sick.
Signs of sleep pressure in babies
There are a range of signs that your baby is experiencing sleep pressure. Some early signs include things like eye rubbing, yawning, or staring off into space. Heightened sleep pressure might present as fussiness, irritability, clinginess, or crying.
How to manage your baby’s sleep pressure
Kind of like Goldilocks’s porridge, you want your baby’s sleep pressure to be just right! Here’s what you can do to help manage this natural response.
Watch for sleep cues.
To get your baby to bed before sleep pressure heightens and they become cranky and overtired, watch for their sleep cues. If they start yawning, rubbing their eyes, or doing whatever their personal early sleep cue is, it’s bedtime.
Follow age-appropriate wake windows.
As your baby gets older, their wake windows shift. Following the recommended windows helps your baby avoid getting over- or undertired.
Engage in active play.
Get out that playmat for a little tummy time! Active play helps increase your baby’s sleep pressure because physical activity builds up adenosine in the brain.
Use light and dark as cues.
If you want to send a sleep-related message to your baby’s brain, do it with light. Get them out in the daylight early in the day to set their Circadian rhythm. Then, when it’s time for their nap, make sure their room is nice and dark.
Optimize the nursery for sleep.
For the best sleep possible, your baby’s nursery should be sleep-ready. Here are some tips so they get the most out of their shuteye.
1) Turn off the lights.
Light is the enemy of sleep! Invest in blackout curtains so the sun doesn’t accidentally sabotage your baby’s afternoon nap.
2) Keep the house quiet.
When it’s naptime, the house must be quiet, which means no clanging pans or noisy traffic. A sound machine can help drown out distractions that might keep your baby up.
(Just remember to place the sound machine away from your little one and keep the volume level at 50 decibels or less to protect their hearing.)
3) Set the thermostat.
Even if your baby’s sleep pressure is just right, if their room is too hot or cold, it will be hard for them to sleep. Set the thermostat to between 68 and 72 degrees Fahrenheit, as that’s the optimal range for sleep.
4) Get a humidifier.
Similarly, if the air in the nursery is too dry, it will be harder for your baby to nod off. Their room should have a humidity level of 30-50%. If it’s under 30%, try a cool-mist humidifier.
5) Use a breathable, firm mattress.
Sleep pressure aside, your baby’s mattress is also essential for their good night’s sleep. Their mattress should be breathable and firm. Newton’s Essential, Waterproof, and Original mattresses are all those things, and even washable from cover to core!
6) Follow safe sleep guidelines.
We can’t talk about baby sleep without reminding you of important safe sleep guidelines, like the fact that babies should always sleep on their backs in a sleep-safe crib, travel crib, or bassinet. (If they fall asleep elsewhere, immediately move them to their crib.)
Additionally, a baby’s crib should be bare, with just the mattress, fitted sheet, and your little one. And don’t forget you should never share your bed with a baby. On the other hand, room-sharing is highly encouraged.
Off to dreamland with Newton
Sleep pressure is a natural buildup of adenosine that tells the body it’s time for bed. Help your baby manage it with lots of activity, strategic use of light and dark, and age-appropriate wake windows.
When your little one is ready to nod off, they’ll need a safe and comfortable mattress that’s breathable and firm, like Newton’s Original, Essential, and Waterproof mattresses. They feature breathe-through technology, giving you peace of mind while your baby rests.
With a Newton mattress in your baby’s crib, you’ll all get a better night’s sleep!
Frequently asked questions
How long should it take my child to fall asleep?
It should take a baby between five and 20 minutes to fall asleep once they’re placed in their crib. If it’s taking more than 20 minutes, they may be either over- or undertired.
What is the 5-3-3 guideline for baby sleep?
The 5-3-3 method is a sleep training method used by some parents for babies four to six months old. It involves waiting to feed your baby for five hours after bedtime, then waiting another three hours to feed again, and then three more hours.
Important note: This is not a guideline set by the American Academy of Pediatrics. You should always follow your baby’s hunger cues and your pediatrician’s advice when it comes to feeding your little one.
What causes night wakings in babies?
Typically, babies wake up at night due to hunger. As they get older, however, they can wake up in the middle of the night as a matter of habit.
