So, you went to bed at 10pm last night and woke up at 6am That’s 8 hours—the definition of a good night’s sleep. Then what gives? Why are you still feeling so exhausted? Disrupted sleep is to blame.

If you have a baby, it’s not uncommon for their squawks and feeds to wake you up every couple of hours. The trouble with that is your brain gets stuck in light sleep, never quite getting the chance to descend into deep renewing sleep. This causes a degenerative problem of new parent sleep deprivation because, unfortunately, your baby’s normal sleep cycles are not yours.

To get technical on sleep disruption, REM sleep—when we dream—makes up about 15% of our slumber. And NREM—the sleep that revives and renews us for the new day ahead—is about 85% of sleep.

The deepest segment of NREM sleep, Stage 3, is considered the sleep sweet spot. Basically, you're sleeping like a log. Breathing is slow and regular, and your face and body are relaxed but not floppy. It is called "slow wave" sleep because your brain waves switch from jittering little bounces seen during waking to slow undulating waves. These waves wash over the brain 1000 times a night, erasing memories from the day just passed and preparing your brain for a new day of learning.

In this deepest sleep, you're tough to rouse—and when you do wake up, you need a minute or two to figure out where you are. However, you can still wake for important signals, like a smoke alarm or your baby's cry.

The Mismatch That Leads to Disrupted Sleep

One pivotal difference between adults and babies is that adult sleep cycles last 90 minutes while babies keep cycling up and down in less than 60.

Babies’ speedier cycles mean they return to very light—easily disturbedsleep every hour. And when disturbed, they may grunt, groan…or wake fully to eat! Those disturbances often fracture our sleep cycles—right in the middle—and chip away at your NREM.

When robbed of NREM sleep, our body and brain haven't been adequately restored and refreshed. New parents often feel like they are in a state of insomnia—we wake up feeling tired—and often low energy persists through our entire day.

Preventing Disrupted Sleep

My favorite sleep-extender for babies is rumbly white noise. It often prevents little outside disturbances (passing planes, ambulances, etc.) or internal irritations (teething pain, stuffy noses, etc.) from fully jarring babies every hour when they enter light sleep, helping disrupt frequent sleep disruptions.

White noise can also help you sleep, too. Who doesn't fall asleep more easily to the light tap of rain on a rooftop?

The more you establish healthy sleep habits for your baby in the early days and beyond, the more you’ll set yourself up to get the deep NREM sleep you need to…be happy, healthy and functional day to day!

Did you know? Happiest Baby creates science-based solutions to everyday parenting problems. Our groundbreaking SNOO Smart Sleeper detects infant fussing and responds with increasing levels of soothing white noise plus motion to reduce your baby's wakings during the light portions of their sleep cycles. Learn more about how SNOO works.

About Dr. Harvey Karp

Dr. Harvey Karp, one of America’s most trusted pediatricians, is the founder of Happiest Baby and the inventor of the groundbreaking SNOO Smart Sleeper. After years of treating patients in Los Angeles, Dr. Karp vaulted to global prominence with the release of the bestselling Happiest Baby on the Block and Happiest Toddler on the Block. His celebrated books and videos have since become standard pediatric practice, translated into more than 20 languages and have helped millions of parents. Dr. Karp’s landmark methods, including the 5 S’s for soothing babies, guide parents to understand and nurture their children and relieve stressful issues, like new-parent exhaustion, infant crying, and toddler tantrums.

View more posts tagged, sleep

Have questions about a Happiest Baby product? Our consultants would be happy to help! Submit your questions here.

Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.