Stephen Hawkins, MD On The Science Behind Baby Sleep

There's nothing better than a sleeping baby. For any new parent, figuring out how to get your baby on the right sleep schedule is imperative for their development—and your sanity.

We sat down with Dr. Stephen Hawkins, who completed his residency in pediatrics and fellowships in both pediatric sleep medicine and pulmonology at Children's Hospital Colorado, to help answer our questions around why sleep is so critical and how we can all get more of it. 

Dr. Stephen Hawkins

Q: Why is sleep so important for babies and kids? What's the science behind baby sleep?  

Sleep is so important for our bodies to rest and our brains to grow. Babies prove this to us! They are going through their biggest growth spurts (body and brain) in their entire lives and spend more than half of the day sleeping. It takes that much sleep for our brains to learn how to walk and talk.

If that isn't convincing enough, we have studied just about any group of poor sleepers that you can think of (night nurses, flight attendants, crosscountry truck drivers, college students…) and have learned that not getting enough good sleep, or, getting enough sleep that is also good sleep, stresses out every part of the body, from brain to heart to immune system. 

Q: Do you have any tips on how parents can create a sleep schedule for their baby?  

Learning to fall asleep on your own is a skill and takes practice. My motto for parents of newborn babies (even until they’re going off to school) to help our kids learn how to sleep is “Drowsy But Awake.” Just as I do with my kids, I encourage parents to feed and hold and snuggle and love their little ones until the baby is drowsy (yawning and droopy eyed), then to put that baby in their bassinet or crib ready to drift off to sleep on their own. This is a good habit that they can learn, to help put themselves back to sleep and even to grow into an adult without insomnia. Newborns will wake naturally every couple hours as they go through totally normal sleep cycles, and they will be hungry! As their stomachs get bigger and they can go longer without eating, it is great if they have the skill to put themselves back to sleep and start sleeping through the night (usually around 3-4months of age or about 12pounds). 

Q: How do baby to toddler sleep schedules change by age?

We all have sleep cycles, where we go from being awake to drowsy falling into light sleep then deep sleep and dream sleep. In babies, these last about an hour (or a little less) and as we grow they get longer, lasting 1-2hours. Again, newborns need to eat frequently so they’ll be hungry after each sleep cycle. But as they get bigger and older, and hopefully have learned to fall asleep without a lot of fuss, they can put themselves back to sleep and sleep “through the night” (6 to 8 hours). 

Q: What items, if any, do you recommend to help baby sleep better?

For restful (and safe!) sleep, less is more! The baby should sleep on its back on a firm (not hard, but not soft and squishy either) surface with no pillows or blankets or stuffies or toys. So, to be cozy and warm (but not too hot), just put baby in a diaper, a onesie, and a sleep sack; no socks or hats or blankets needed. Having a pack’n’play is great for visits to grandma’s house. At home, it’s best for baby to sleep in their own space such as a (small!) crib or (small!) bassinet at the parents’ bedside. If your house is noisy (near busy streets or trains or partying neighbors) then you may want a white-noise machine so rain or ocean waves help drown that out to keep baby from waking up. Also, when babies dream, they may smile or grimace or make cooing sounds, so you may like having a white-noise machine too!

Check out our review on Baby Merlin's Magic Sleepsuit here.

Q: What signs should parents look for when it comes to bad sleep habits or sleep disorders, like sleep apnea?

Holding and snuggling and loving our babies is the best! But we do not want our babies to think they have to be held (or rocked or nursed) to fall asleep. If your baby only falls asleep in your arms (or at the breast or with a bottle or…) then ask your doctor for help teaching your baby how to fall asleep. 

Sleep is when babies grow and develop, so if you have any concerns about trouble gaining weight or meeting milestones, then think about whether they’re getting enough good sleep. Every baby needs a different amount of sleep, but every baby needs good sleep: they may smile or twitch or coo, but they should not be restless (not kicking or tossing & turning) or noisy (not snoring or mouth breathing). Any question or concern and I encourage you to take some videos on your phone to share with your pediatrician (or when you meet us in our sleep clinic!). 

Q: What're your thoughts surrounding parents "sleep training" their children? 

I'm totally for it! We are helping our babies learn the good habit of falling asleep on their own. That’s why I encourage parents to think “drowsy but awake” early on. And “cry it out” sounds like baby neglect (or torture!) but our babies’ only way to communicate or get our attention is to cry, and what they may be telling us is “I’m used to falling asleep when you’re holding me and rocking me and feeding me, so where are you and your cuddles and that milk??” 

Q: How does over tiredness affect babies and children, is that even a real thing?

Getting “overtired” is definitely a thing! When it is past a kid’s bedtime, they may get cranky and irritable. Lots of kids will get a “second wind” and seem more hyperactive after bedtime, which is all the more reason to come up with a regular routine and schedule for pajamas, cleaning up, and getting into bed. Having a regular and relaxing bedtime routine really works for us all!