Top 5 Tips for Stellar Twin Sleep

Wondering how to get your twins to sleep through the night? Or how to get your twins to nap at the same time? Or maybe you are wondering how to get your twins on the same schedule? 

If you’re a parent of twins, triplets, or higher order multiples, then you’re likely longing for a better night’s sleep for you and your babies. While the healthy sleep foundations are the same for multiples and singletons, read on for specific tips from our very own Stellar Sleep Coach and twin mom, Greta. Feel free to book a discovery call with her too, to learn how she can support you and your twins sleep better!

Tip #1: Keep your babies on a schedule within 10-20 mins of each other.

The saying “never wake a sleeping baby” does NOT apply to multiples! For your own sanity, you often need to wake up one baby so that schedules sync up and your day has some rhythm and predictability. For example, if baby A wakes up from the first nap of the day at 9am and baby B is still sleeping, you need to wake baby B up at around 9:15am. It may feel wrong at first, but it will be worth it! As they build independent sleep skills, naps will become more predictable for the babies, and you’ll be left with a synced schedule. 

Tip #2: Keep a sleep and feeding log.

I remember in those sleep-deprived early twin parenting days, if I didn’t write it down, I wasn’t sure if it happened or not. Most survival guides for parents of multiples recommend keeping a feeding log of how much and when the babies ate, but it is also important to log when each baby falls asleep and wakes up. The purpose is to look for patterns and progress, and to keep an eye on signs that the schedule needs to be tweaked. For your record keeping, use any method that works for you: whether it be pen and paper, a notes app on your phone, or an app like Baby Feed Timer or the Huckleberry App.

Tip #3: Use their adjusted age.

Nearly all multiples make their entrance into the world at less than 40 weeks. Using their adjusted age instead of actual age helps you make sure that the wake windows (amount of time between periods of sleep) that you are using are appropriate for their developmental stage. For example, that your multiples won’t be ready for a typical 3 month-old schedule until 3 months after your due date, not their actual birth date. You can find guides with wake windows and sample schedules based on your babies’ adjusted age here. 

To calculate adjusted age, take their actual age and subtract how many weeks they were born premature. For example, if your babies were born at 34 weeks and are actually 10 weeks old now, their adjusted age is 4 weeks (subtract 6 weeks premature from 10 weeks). In sleep coaching, we even use adjusted age for “early term” multiples born 37 weeks to 39 weeks. For example, if your babies were born at 38 weeks, their adjusted age would be 2 weeks behind their actual age.

Tip #4: For night feedings, feed together then feed apart.

In the newborn stage, feed your twins in tandem (if possible) for overnight wakes (think double breastfeeding pillow or one hand for each bottle and babies propped up in a Twin-Z) to maximize your own overnight sleep. A double breastfeeding pillow or one hand for each bottle and your babies propped up in a Twin-Z are two great strategies for double feeding. This means when one wakes to eat, wake the other one up and feed them at the same time.

Once your multiples are about 3 months old, which is (when circadian rhythms start to develop), try letting the quiet baby sleep on while you feed the hungry one. You may find that one baby (or both!) will start to sleep much longer stretches. If both babies are still waking up a lot to eat and you’re exhausted, then go back to tandem feeding for a few weeks so you can get more rest.

Tip #5: Establish a consistent and simple bedtime routine.

A consistent bedtime routine is one of the healthy sleep foundations as it cues the babies’ brains that sleep is coming. But with double the babies, what you envisioned as a sweet and elegant routine can turn to chaos quickly. 

Choose a routine that is simple– (you don’t have to include a bath every night unless it’s working for you–!) and practical to complete with two babies together. Even with working the routine in tandem, a twin bedtime routine likely takes longer than a singleton, so be sure to start early. The routine should be done by 10-15 minutes shy of before your goal bedtime, to allow them time to fall asleep before becoming overtired. 

Sample bedtime routine:

Tandem Feeding

Lotion, Diaper change, Pajamas (if you’re solo one at a time, let other baby look at book or quiet toy )

Story

Song

In crib

A baby’s nervous system is co-regulated with the parent so try to remain calm (learn about Little Dipper’s Mindful Method for Sleep here). Remember to include time for connection with your babies (like during the story and/or song) to help prepare them for the separation of bedtime. 

And one more thing.

Most importantly, give yourself grace in this process. Having two babies at once is a heroic accomplishment. You’ve got this! Feel like you need individualized help with your multiples’ sleep? Set up a free discovery call with our resident Twins & Multiples Sleep Coach here.

At Little Dipper Sleep, we can help with your twin sleep schedule, twin sleep training, and any and all of your twin sleep coaching needs!