Newborn sleep 101: Tips for encouraging healthy sleep habits from day one
Welcoming a newborn into the world is a whirlwind of emotions—joy, exhaustion, and everything in between. Amidst all the feeding, cuddling, and diaper changes, sleep often becomes one of the biggest challenges new parents face. It is completely natural and normal for newborns to have irregular sleep patterns (so don’t feel like you’re doing anything if sleep is a hot mess) but there are still ways to gently encourage healthy sleep habits right from the start. The key is knowing what little things you can do each day to help your newborn maximize their sleep while staying realistic about what they are and are not capable of.
From establishing a bedtime routine to gentle ways to practice independence during sleep, we cover it all! This blog offers simple, nurturing strategies to help you lay the foundation for healthy sleep habits in your newborn, so both you and your little one can rest a bit easier.
Establish a calming bedtime routine
Why it matters: Even though newborns are very young, they benefit from consistency and can pick up on patterns from very early on. A soothing bedtime routine can signal to your baby that it’s time to wind down, helping them transition to sleep more easily.
Tips for building a routine:
Gentle cues: Start with a simple sequence that is easy to replicate night after night. It doesn’t need to be fancy or long. This could include a final feeding before bed, heading to the nursery, dimming the lights, turning the white noise on, and getting dressed for bed.
Short and sweet: Keep the routine brief—10-20 minutes is often plenty for a newborn. You don’t want the routine to be too long or complicated as it’s something that you’ll be replicating every single night before bed.
Consistency is key: Repeat this routine each night so your baby starts associating these activities with sleep.
Create a sleep-friendly environment
Why it matters: Newborns are sensitive to their surroundings, and a comfortable sleep space can make a big difference in their ability to settle and stay asleep.
Tips for optimizing the environment:
Darkness: Use blackout curtains to dim the room, helping regulate your baby’s circadian rhythms over time. Your newborn won’t develop their circadian rhythm until months 2-3 but in the meantime darkening the room is a great association to build with sleep and it will help eliminate distractions.
White noise: Your newborn just came into the world after months of hearing your blood rushing 24/7. For this reason, using white noise can be extremely comforting to little ones. It will also help buffer other sounds happening in the house (think dogs barking, car door slamming outside, dishes being stacked in the kitchen, mom or dad snoring overnight) and that helps keep your newborn asleep as well as keeping you from tiptoeing around constantly.
Safe sleep space: Following safe sleep guidelines is especially important with newborns. It’s helpful to remember the ABCs of safe sleep. A is for alone in their sleep space (not with blankets, pillows, other people, pets, etc). B is for back- baby should always be placed on their back for sleeping. C is for crib or bassinet with a firm mattress. Adult mattresses, swings, nests and car seats should be avoided for newborn sleep.
Pay attention to wake windows
Why it matters: Newborns have short wake windows—typically ranging from 45 minutes to an hour—and overtired babies can have a harder time settling down to sleep. If you can stay on top of their wake windows and avoid putting them down too late for naps and bedtime, they will usually fall asleep easier and sleep more restfully.
Tips for managing wake windows:
Observe cues: Watch for signs of sleepiness, such as yawning, rubbing eyes, or fussiness, and begin your wind-down routine as soon as you notice them.
Recognize that not all babies are the same: While sleepy cues can be a great tool, some newborns don’t really show sleep cues until it’s way too late. So as you figure your baby out, you’ll learn if sleep cues are a helpful measure or if you need to ditch them altogether.
Be flexible: While some days may not go according to plan, aim to provide opportunities for rest every 45-60 minutes during the day.
Encourage day-night differentiation
Why it matters: Newborns often have their days and nights mixed up for the first 6-8 weeks. When in the womb, oftentimes they were more sleepy during the day when you were moving around and more active at night when you were still. But by gently helping them understand the difference you can promote healthier sleep patterns over time.
Tips to help with day-night differentiation:
Bright days, dark nights: Keep your baby’s daytime environment bright and engaging, even during naps, and dim the lights in the evening.
Feed differently: Interact more with your baby during daytime feedings by talking, singing, and moving around. Then keep nighttime feedings quiet and low-stimulation.
Keep it calm at night: Avoid excessive eye contact and stimulating play during night wakings to reinforce that nighttime is for sleep. Also, avoid having screens playing or near your baby’s face in the middle of the night.
Practice gradual self-settling techniques
Why it matters: While newborns are not developmentally ready for sleep training, you can introduce gentle self-settling habits that lay the groundwork for future independence. These can be practiced from day one but don’t put a ton of pressure on yourself or baby right away. Look at it as low-pressure practice rather than looking at it through a pass/fail lense.
Tips for gradual self-settling:
Pause before intervening: When your baby stirs or makes noises during sleep, wait a moment to see if they settle on their own. Sometimes, they are just moving through a lighter sleep phase and will be able to stay asleep or fall back asleep without any intervention.
Fussing does not mean distress: Don’t be afraid to let your newborn fuss, grunt, and make noises. If they aren’t consistently crying, then try to stay curious and see what happens before you intervene. Oftentimes, as new parents, we mistake these sounds as distress when really they are just your baby’s innate self-settling skills. If we jump in too soon too often, we can override those innate skills and make them more dependent on us than they were.
Feeding and sleep: finding the balance
Why it matters: Newborns often wake for feedings, which is developmentally appropriate. Understanding how feeding relates to sleep can help ensure they’re getting the nutrition they need while fostering better nighttime sleep patterns.
Tips for managing feeding and sleep:
Full feeds over snacks: Encourage full feeds rather than “snacking” to ensure your baby is satisfied, which may extend the time between nighttime wakings. To do this, avoid using feeds as a way to soothe your baby and when your baby is feeding, encourage them to be actively swallowing instead of simply pacifying.
Avoid feeding to sleep (if possible): While it’s natural to nurse or bottle-feed to sleep, try to gradually separate feeding from sleep by including a small activity—such as a gentle burp or short lullaby—before laying your baby down. It can also be helpful to adopt an EASY schedule (eat, activity, sleep, you time). This keeps the feed naturally separated from the time your baby is most likely to fall asleep.
Respect your baby’s unique rhythms
Why it matters: No two babies are the same, and what works for one may not work for another. Paying attention to your baby’s natural preferences and rhythms can make encouraging healthy sleep habits more effective.
Tips for honoring your baby’s rhythms:
Follow your baby’s lead: Observe how your baby reacts to different sleep environments, cues, and routines. Adapt accordingly.
Avoid comparisons: Every baby’s sleep journey is unique, so try not to compare your baby’s progress to others. Focus on what feels right for your family. If things are going just fine, then don’t feel pressure to make changes! If things aren’t sustainable, then it’s okay to seek support and change!
Be patient and gentle with yourself
Why it matters: Parenting, especially during the newborn stage, is a marathon—not a sprint. Encouraging healthy sleep habits takes time, and it’s important to approach it with kindness and patience for both your baby and yourself. Nothing will be solved in a matter of days and it’s likely that things will change again in the future.
Tips for staying patient:
Seek support: Lean on your partner, family, or a trusted friend when you need rest or a break. You don’t have to navigate newborn sleep alone and it’s okay to allow your support system to figure out their own rhythm with the baby too.
Celebrate small wins: Even small progress, like an extra 30 minutes of sleep or a smoother bedtime routine, is worth celebrating.
Remember it’s a phase: The newborn stage is temporary. While sleep challenges can feel overwhelming, they are a normal part of development and will change with time. As your baby gets past the newborn phase, you have many more options for tackling sleep issues and making more lasting changes.
Final thoughts
Establishing healthy sleep habits for your newborn is a journey that requires flexibility, patience (with both yourself and baby), and love. By focusing on routines, understanding your baby’s needs, and fostering a nurturing sleep environment, you can lay the groundwork for better sleep for both your little one and yourself. Remember, you’re not alone in this—support is available, and small changes can make a big difference over time. If you feel like you would benefit from more support during this phase, check out my sleep services for newborns here:
