Miya Pearson
Newborns sleep a lot — about 14 to 18 hours a day — but only in short periods of 2 to 4 hours. Their sleep patterns are unpredictable, and they wake up several times a night to feed. While newborn sleep schedules are notoriously erratic, there are ways to help your baby develop a more consistent sleep pattern. For instance, you can establish a bedtime routine, watch for sleep cues, and set up a flexible routine.
How to shift a newborn sleep schedule
| Characteristics | Values |
|---|---|
| Sleep duration | Newborns sleep a lot, about 14 to 18 hours a day, but only in short periods of 2 to 4 hours. |
| Feeding | Newborns' tummies are small, so they get hungry a lot. Breastfed newborns eat about every 2 to 3 hours, and formula-fed babies need to be fed every 3 to 4 hours. |
| Circadian rhythm | Newborns' natural day-night circadian rhythms haven't fully developed yet, so their sleep patterns are unpredictable. |
| Sleep cycles | Newborns' sleep cycles last about 45 to 60 minutes, with 35-60 minutes of awake time for 0-4-week-old babies and 60-90 minutes for 4-12-week-old babies. |
| Self-soothing | Newborns need help falling asleep and may wake up several times a night. Sleep training methods like the cry-it-out method or the fading method can help them learn to self-soothe. |
| Bedtime routine | Establishing a consistent and calming bedtime routine with dim lights and white noise can help newborns sleep better. |
| Naps | Newborns take lots of little naps, totaling up to 8 hours a day. It's important to keep an eye on their individual sleepy cues and adjust nap lengths accordingly. |
| Wake windows | Newborns can comfortably stay awake for short periods, about 30-45 minutes, but this can vary from 30 to 90 minutes. |
| Feeding at night | It's generally recommended to cut middle-of-the-night feedings and focus on meeting nutritional needs during the day. However, for babies who need to gain weight, it's essential to ensure they get enough calories, even if it means waking them up to feed. |
| Sleep regression | Around 3-4 months, babies may experience sleep regression, waking up more frequently due to developmental milestones like starting to roll over or teething. |
| Sleep schedule | While newborns benefit from routines, it's not recommended to follow a strict sleep schedule until they are older (around 6 months). Instead, base sleep times on sleepy cues and wake windows during the first few months. |
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What You'll Learn
The importance of a routine
Newborns sleep a lot, but they do so in short bursts throughout the day and night. This is because they have tiny tummies, so they get hungry frequently, and their natural day-night circadian rhythms have not yet developed. As a result, their sleep cycles are short, and they return to very light sleep every hour, making them prone to waking up.
While newborns and sleep schedules don't always go hand in hand, you can begin to establish a bedtime routine for your baby around the 4-month mark. This is when their internal clock kicks in, and they can differentiate between day and night, gradually settling into a sleep pattern. At this stage, they can go for longer stretches without feeding, and their sleep patterns become more predictable.
To help your newborn establish a healthy sleep routine, it's important to observe their sleep patterns and identify signs of sleepiness before they become overtired. These cues can include yawning, irritability, and a glazed look. Newborns can only stay awake for short periods, so watch for these signals and put them to bed before they become cranky.
Additionally, creating a calming bedtime routine with dim lights and white noise will help your baby learn to self-soothe and sleep independently. It's also beneficial to keep things active and engaging during the day, reinforcing the idea that daytime is for fun and exploration.
Remember, each baby is unique, and sleep schedules can vary. The recommended hours of sleep are just estimates, so focus on your baby's mood and energy levels to ensure they're getting enough rest.
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Reading sleep cues
Sleep cues are the physical and behavioural signs that your baby is ready for sleep. Reading your baby's sleep cues is an important part of establishing a healthy sleep routine. Newborns won't adhere to a strict sleeping routine because they need to feed around the clock, but you can start to recognise their unique sleep cues to help them get the rest they need.
Common Sleep Cues
Sleep cues can be obvious, like yawning and rubbing eyes, or more subtle, like a vacant expression, general fussiness, or a slowing in activity levels. Some babies may briefly yawn or look away when they need a break from interaction or something new, so it's important to be mindful of your baby's wake windows (the amount of time they're awake between naps) to know when to look out for sleep cues.
The "Sweet Spot"
The "sweet spot" for sleep is when you see the "I'm tired" cues and have time to get your baby swaddled and ready for a nap. If you miss the sweet spot, your baby may move from tired to overtired very quickly, and it will be more challenging for them to fall and stay asleep.
Preventing Overtiredness
To prevent overtiredness, aim for full, age-appropriate wake windows. A typical wake window for a newborn is 60-90 minutes, and you can start to initiate a pre-nap or pre-bedtime routine when you notice the early sleep cues, such as going to a quieter environment, turning off screens, and dimming the lights.
Sleep Regression
Keep in mind that your baby's sleep cues and patterns will change as they grow. You may notice sleep regression around 3-4 months when your baby starts waking up more frequently, and again around 8-9 months when they're learning to crawl and walk.
Establishing a Sleep Schedule
Once your baby is 4-6 months old, their internal clock will kick in, and they'll start to differentiate between day and night, preferring a certain bedtime. You can then use their sleep cues to establish a consistent sleep schedule, focusing on meeting their nutritional needs during the day so they don't need to eat as much at night.
Remember, every baby is unique, and sleep schedules can vary widely. Be patient with yourself and your baby as you learn to recognise and respond to their sleep cues to promote healthy sleep habits.
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Daytime vs night-time
Newborns sleep a lot—up to 18 hours a day in the first two months—but this sleep is usually in small chunks of 45 to 60 minutes, both during the day and at night. This is because they have tiny stomachs and need to be fed very frequently. Breastfed newborns wake up to nurse about every two to three hours, while formula-fed babies do so roughly every three to four hours.
As your baby gets older, their sleep patterns will change. By two to four months, babies settle into two to three daily naps, totalling four to six hours of sleep. Bedtimes shift a bit earlier, with most babies going down around 9 pm. At this age, babies are able to sleep a little longer, but they still wake for a feeding or two. The longest unbroken sleep can range from around five hours to up to eight hours.
By six months, babies need an average of 11 hours of uninterrupted sleep each night and 3.5 hours of daytime naps spread over two to three naps. By this age, they can go eight hours at night without feeding, and some babies can sleep for 10 or 11 hours straight.
To help your baby sleep through the night, you can try cutting out middle-of-the-night feedings and focusing on meeting their nutritional needs during the day. You can also try sleep training methods, such as the cry-it-out method, the Ferber method, or the fading method. Establishing a consistent bedtime routine that includes dim lights and white noise can also help your baby learn to self-soothe and sleep through the night.
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Sleep regression
To help your baby through sleep regression, it is important to encourage healthy sleep routines and habits. If your baby wakes up during the night, keep the room dark and quiet to avoid stimulating them and gently encourage them to return to sleep. You can also offer extra feedings during the night or daytime to ensure their nutritional needs are met.
Additionally, establishing a consistent bedtime routine that includes dim lights and white noise can help your baby learn to self-soothe and fall asleep independently.
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Self-soothing
Newborns sleep in short bursts, waking up frequently throughout the day and night to feed. Their tummies are very small, so they get hungry a lot. They also have not yet developed natural day-night circadian rhythms, so their sleep cycles are much shorter than adults'.
As your baby gets older, you can help them learn to self-soothe by establishing a consistent and calming bedtime routine. This could include activities like cuddling, singing, or playing quiet music. You can also try soothing techniques like cradling, wrapping, rocking, or rhythmic patting to get your baby back to sleep. Over time, they will develop more independent abilities and a greater capacity to self-soothe.
By the time they are 3 to 6 months old, babies will transition from short to longer sleep cycles and more non-REM sleep. At this age, they may be able to learn how to self-soothe. However, it is important to remember that all babies are unique, and some may take more or less time to learn this skill.
If your baby continues to struggle with self-soothing or is extremely fussy, they may have a medical issue, so it is important to consult your doctor.
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Frequently asked questions
Newborns need a lot of sleep, ranging from 14 to 18 hours a day.
Breastfed newborns eat about every two to three hours, and formula-fed babies need to be fed every three to four hours.
Newborns' natural day-night circadian rhythms take a few months to develop. By 3 or 4 months, most babies can sleep for at least a six-hour stretch without needing to be fed.
Observe your baby's sleep patterns and identify signs of sleepiness before they become overtired. Establish a consistent and calming bedtime routine with dim lights and white noise to help your baby learn to self-soothe.
