Bringing your little one home is a moment of pure joy, but if there’s one thing that every new mother quickly realizes, it’s that sleep—both yours and your baby’s—can sometimes feel like a distant dream. Newborns have tiny tummies, unpredictable sleep cycles, and no sense of day or night. But don’t worry! With a little patience and consistency, you can gently guide your baby toward better sleep habits.
In this guide, we’ll walk you through the basics of newborn sleep, how to create a comforting routine, and practical tips to help both you and your baby rest a little easier.
Understanding Newborn Sleep: What to Expect
Before we dive into setting a routine, let’s talk about what’s normal when it comes to newborn sleep.
How Much Sleep Do Newborns Need?
In the first few months, your baby will sleep for about 14 to 17 hours a day, but in short bursts—typically 2 to 4 hours at a time. This is because their tiny tummies need frequent feedings, including throughout the night.
Day vs. Night Confusion
Your newborn doesn’t yet understand the difference between day and night. They might be extra sleepy during the day and wide awake at 2 AM. This is completely normal and will gradually improve as they adjust to a 24-hour cycle.
Setting Up a Cozy Sleep Environment
Creating a soothing sleep space can make a world of difference in helping your baby feel safe and comfortable.
Dim the Lights
During nighttime sleep and naps, keep the room dimly lit to signal that it’s time to rest. Soft, warm lighting can help create a cozy and calming atmosphere.
Safe & Snug Sleep Setup
- Place your baby on their back in a firm, flat crib or bassinet.
- Keep the sleep area free of pillows, blankets, or stuffed toys to reduce the risk of SIDS (Sudden Infant Death Syndrome).
- Use a swaddle or sleep sack to keep your newborn feeling secure.
White Noise for the Win!
A gentle white noise machine or a soft lullaby can mimic the comforting sounds of the womb, helping your baby drift off peacefully.
Building a Gentle Sleep Routine
Newborns may not follow a strict schedule just yet, but a consistent bedtime routine helps them understand when it’s time to wind down.
A Simple and Soothing Routine Could Include:
- A Warm Bath: A short, warm bath can be a lovely way to signal bedtime.
- Massage & Pajamas: A gentle massage with baby-safe lotion or some good old sesame (til) or mustard (sarson) oil, followed by a cozy onesie.
- Dim the Lights: Lowering the lights helps set the sleepy mood.
- Feeding & Cuddles: A peaceful feed with plenty of snuggles.
- Soft Lullaby or White Noise: A calming sound cue to let your baby know it’s time to sleep.
The key to an effective lullaby? Keep it short and sweet—about 20-30 minutes—and repeat it consistently every night. Babies thrive on predictability, and over time, these cues will help them associate bedtime with sleep.
- Daytime Naps to Encourage Restful Sleep: Naps are just as important as nighttime sleep, and a well-rested baby during the day is more likely to sleep better at night.
- Following Wake Windows: Newborns can only stay awake for about 45-90 minutes before they get overtired. Watch for sleep cues like yawning, rubbing their eyes, or fussiness—these are signs that it’s time for a nap!
- Exposing Your Baby to Natural Light: During the day, keep the curtains open and let natural light in. This helps regulate your baby’s circadian rhythm so they learn that daytime is for activity and nighttime is for sleep.
Don’t Stress About a Perfect Schedule!
At this stage, naps will be unpredictable, and that’s okay! Try to offer naps every 1.5 to 2 hours, but follow your baby’s lead.
Middle-of-the-Night Wakings: What to Do?
It’s completely normal for your newborn to wake up multiple times at night for feeds. Here’s how to make night wakings smoother:
Keep Things Quiet & Calm
- Use a soft voice and avoid eye contact to keep your baby in a sleepy state.
- Keep the lights dim to avoid fully waking them up.
- After feeding and a quick diaper change, gently place your baby back in the crib while they’re drowsy but still awake.
This helps them learn how to self-soothe and gradually fall asleep on their own.
Common Sleep Challenges & How to Handle Them
Baby Won’t Fall Asleep Unless Held: Your baby spent nine cozy months in the womb, so it’s natural for them to crave closeness. Try swaddling, a gentle rocking motion, or a pacifier to help ease the transition from your arms to the crib.
Baby Takes Really Short Naps: Newborn naps can be brief—sometimes only 30-40 minutes. This is completely normal! Over time, naps will start to consolidate, especially as your baby gets closer to 3-4 months old.
Baby Wakes Up At Night Very Frequently: If your baby is waking every hour, they might be hungry, cold, or need a diaper change. Check their needs, offer comfort, and try placing them back down, when they’re drowsy but awake.
A Gentle Reminder, Mamy!
Every baby is unique, and there’s no one-size-fits-all approach to sleep. Some newborns are naturally good sleepers, while others take longer to settle into a routine. It’s okay if things don’t go perfectly — what matters most is that you and your baby find a rhythm that works for you.
During these early months, be kind to yourself. Rest when you can, accept help when it’s offered, and remember that this stage is temporary. With time, patience, and lots of love, your little one will learn to sleep more peacefully.
You’re doing an amazing job, mamy! Sweet dreams to both you and your baby.
FAQ's
Q. How many hours do newborns typically sleep each day?
Ans.Newborns usually sleep 14 to 17 hours in a 24-hour period, but sleep happens in short stretches of 2 to 4 hours due to frequent feeding needs.
Q. Is it normal for newborns to have their days and nights mixed up?
Ans.Yes, it's completely normal! Newborns have not yet developed a sense of day and night. This confusion usually improves by 6 to 8 weeks with consistent exposure to natural light during the day.
Q. What is the safest sleep setup for a newborn?
Ans.Always place your baby on their back on a firm, flat surface like a crib or bassinet. Keep the sleep area free from pillows, blankets, and toys to reduce the risk of SIDS.
Q. How can I create a soothing sleep environment for my baby?
Ans.Use dim lighting, a swaddle or sleep sack, and consider a white noise machine to mimic womb sounds and create a calming atmosphere.
Q. When should I start a bedtime routine for my newborn?
Ans.You can start a gentle bedtime routine right away. A simple pattern of bath, massage, dim lights, feeding, and lullaby helps signal to your baby that it's time to sleep.
Q. How often should newborns nap during the day?
Ans.Newborns need naps every 1.5 to 2 hours. Watch for signs of sleepiness like yawning or fussiness to avoid overtiredness.
Q. What can I do to reduce middle-of-the-night wakings?
Ans.Keep nighttime feedings calm and quiet with dim lights and minimal stimulation. Put your baby back in the crib when they’re drowsy but awake to encourage self-soothing.
Q. Is it okay if my newborn only naps for 30-40 minutes?
Ans.Yes, short naps are common in newborns. Their sleep cycles are short, and naps will naturally lengthen as they grow and mature.
Q. What if my baby only falls asleep when being held?
Ans.This is normal for newborns. Try transitioning them to the crib once they’re drowsy. Swaddling or gentle rocking can help ease the transition.
Q. When will my newborn start sleeping longer stretches at night?
Ans.Most babies start sleeping longer stretches by 3 to 4 months of age. Until then, frequent night wakings are normal and part of healthy development.
