Is your newborn waking up all night and sleeping all day? Are you wondering when—and how—a regular sleep schedule will finally begin?
Don’t worry—you’re not alone. Most newborns follow erratic patterns in their first weeks, and that’s completely normal. But with patience and the right knowledge, you can support the development of a healthy, natural sleep routine. In this guide, we’ll explore:
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What newborn sleep looks like
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How to encourage longer rest periods
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Gentle methods to improve sleep habits
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And common mistakes to avoid
Stick around to discover science-backed sleep tips and ask yourself along the way: Could just a few changes make nights easier—for both of us?
How Newborn Sleep Works
Newborn Sleep Duration
In the first weeks of life, babies sleep around 14 to 17 hours per day—but not all at once. Sleep comes in short chunks, typically 2–4 hours at a time. This is because their small stomachs can’t hold much milk, and they wake often to feed.
Brain Development and Sleep Cycles
Newborns spend about 50% of their sleep in REM (Rapid Eye Movement) sleep, which is lighter and more active. REM sleep plays a key role in brain growth, memory formation, and emotional regulation.
As your baby grows, they’ll gradually spend more time in deeper, Non-REM sleep—resulting in longer, more restful stretches at night.
How to Establish a Healthy Sleep Routine
Create a Day-Night Difference
Newborns don’t yet know the difference between day and night. You can help by:
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Keeping lights bright during daytime naps
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Encouraging play and interaction in the morning
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Making nights quiet, dark, and calm
This helps the baby’s circadian rhythm begin to take shape.
Build a Gentle Bedtime Routine
Even at a few weeks old, a consistent bedtime routine can signal to your baby that it’s time to sleep. Keep it simple:
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A warm bath
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Soft lullaby or white noise
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Gentle rocking or massage
These cues activate the baby’s parasympathetic nervous system, lowering stress and preparing the body for sleep.
Common Sleep Challenges (and How to Handle Them)
Sleep Regression
At around 4 months, babies often experience their first sleep regression. Don’t panic—it’s a normal phase as sleep cycles mature. Stick to routines and offer comfort without creating long-term sleep associations like feeding to sleep every time.
Overtiredness
Babies who stay awake too long may struggle to fall asleep. Watch for early signs like yawning, rubbing eyes, or fussiness, and start your sleep routine before your baby becomes overtired.
What Science Says About Infant Sleep
According to the American Academy of Pediatrics (AAP), the safest and healthiest infant sleep practice includes:
| Recommendation | Why It Matters |
|---|---|
| Baby sleeps on their back | Reduces risk of SIDS |
| Firm sleep surface | Prevents suffocation or overheating |
| No blankets or toys | Minimizes choking hazards and entrapment |
| Room-sharing (not bed-sharing) | Encourages bonding and safer monitoring |
Sources: American Academy of Pediatrics, Sleep Foundation, WHO
Conclusion
Supporting your newborn’s sleep isn’t about strict schedules—it’s about rhythm, routine, and patience. In time, your baby will begin sleeping longer and deeper as their body and brain mature. By introducing gentle structure early on, you’re laying the foundation for a lifetime of healthy sleep habits.
So, what’s worked for your baby? Did a bedtime song help—or did naps get better once you dimmed the lights? Share your experiences in the comments below—your tip might help another parent!
Frequently Asked Questions
When do newborns start sleeping longer at night?
Most newborns start to sleep for longer nighttime stretches between 6–12 weeks, though this varies by baby.
Should I wake my baby up to feed?
Yes, during the first 2–3 weeks, especially if they sleep more than 4 hours without feeding. After that, consult your pediatrician.
Can I start sleep training a newborn?
Formal sleep training is not recommended before 4–6 months. Instead, focus on gentle routines and cues in the early weeks.
Is it okay to let my newborn nap on me?
Occasional contact naps are fine and even beneficial, but always supervise, and place the baby in a safe sleep environment afterward.
Why does my baby wake up 20 minutes after falling asleep?
This is often due to short sleep cycles. Try gently extending wake windows and offering calming routines to support longer naps.