Introduction

One of the biggest challenges for new parents is getting a newborn to sleep through the night. While it’s normal for newborns to wake frequently, establishing healthy sleep habits early can make a big difference. In this guide, we’ll cover a newborn sleep schedule, proven tips, and gentle strategies to help your baby (and you!) get more rest.

1. Understanding Newborn Sleep Cycles

Newborns have short sleep cycles (45-50 minutes) and spend more time in light sleep than adults. This is why they wake frequently. Here’s what to expect in the first few months:

• 0-2 Weeks: Sleeps 16-18 hours a day, waking every 2-3 hours for feedings.

• 2-6 Weeks: Starts to develop day-night awareness but still wakes often.

• 6-12 Weeks: Can start longer sleep stretches at night (4-6 hours).

• 3-6 Months: Most babies can sleep 6-8 hours without waking.

2. Sample Newborn Sleep Schedule (Week by Week)

💡 Note: Babies are unpredictable, so flexibility is key!

0-4 Weeks (Newborn Stage)

• Wake-Up: 7:00 AM

• Nap 1: 8:30 - 9:30 AM

• Nap 2: 11:00 AM - 12:00 PM

• Nap 3: 1:30 - 2:30 PM

• Nap 4: 4:00 - 5:00 PM

• Evening Nap: 6:30 - 7:00 PM

• Bedtime Routine & Sleep: 8:00 PM (wakes for feedings every 2-3 hours)

4-8 Weeks

• Bedtime: 8:00 PM

• Night Wakings: Every 3-4 hours

• Naps: 4-5 naps daily, around 45-90 minutes each

8-12 Weeks

• Bedtime: 7:00-8:00 PM

• Night Wakings: 1-2 times per night

• Naps: 3-4 naps daily, around 1-2 hours each

3. How to Help Your Baby Sleep Longer at Night

Here are some gentle, research-backed ways to encourage longer sleep stretches:

✅ Create a Simple Bedtime Routine

Babies thrive on predictability. A consistent bedtime routine can help signal sleep time. Try this:

1. Bath time – Warm bath to relax the baby.

2. Lotion & Pajamas – A gentle massage to soothe.

3. Feeding – A full tummy helps longer sleep.

4. Story or Lullaby – A calming moment before bed.

5. Dim the Lights & White Noise – Set the sleep environment.

✅ Help Baby Learn the Difference Between Day & Night

• Keep daytime bright and active (natural light, tummy time, talking).

• Keep nights dark and quiet (dim lights, minimal talking during feedings).

✅ Encourage Full Feedings

Newborns often snack feed, waking up more frequently. Encourage full feedings to help them sleep longer.

✅ Use the Right Sleep Environment

• Room Temperature: Keep it 68-72°F (20-22°C).

• Swaddle or Sleep Sack: Helps prevent startle reflex.

• White Noise: Mimics the womb, helping babies stay asleep longer.

✅ Try the Wake-to-Sleep Method

If baby wakes up at the same time every night, try gently stirring them 10 minutes before their usual wake-up time. This can reset their sleep cycle and encourage longer stretches.

4. What to Avoid (Common Sleep Mistakes)

🚫 Skipping daytime naps – An overtired baby won’t sleep better at night.
🚫 Letting baby nap too long during the day – Limit day naps to 2 hours max.
🚫 Relying on sleep props (rocking, feeding to sleep) – Try laying baby down drowsy but awake.

5. When to Expect Baby to Sleep Through the Night

Most babies sleep 6-8 hours straight by 3-6 months. However, every baby is different! Sleep regressions, growth spurts, and teething can cause disruptions.

💡 Reminder: It’s okay if your baby isn’t sleeping through the night yet! Focus on healthy sleep habits rather than forcing a strict schedule.

Final Thoughts

Getting a newborn to sleep through the night is a process, not a quick fix. By establishing a routine, setting up the right sleep environment, and encouraging independent sleep, you’ll help your baby (and yourself!) get more rest.

💬 What’s your biggest sleep struggle? Let me know in the comments!