Understanding Your Newborn's Sleep: All-Day Naps Explained

Newborns typically sleep between 12 and 19 hours a day, and their sleep may happen in small chunks or on an irregular schedule. They do not have established sleep-wake rhythms and are often awake at night and asleep during the day. This can be frustrating for parents, who may be desperate for rest themselves. While it is generally not a cause for concern, there are steps you can take to help your newborn adjust their sleep schedule.

Help your newborn learn the difference between night and day

Newborns don't have a sense of day and night yet, so they sleep around the clock. They wake up every couple of hours to eat, no matter the time of day.

• Keep nights calm and quiet: Keep the lights low, don't talk much, and move slowly. Be brief and boring instead of engaging.
• Keep days bright and active: Open the curtains, play games, and interact with your baby. Don't worry about everyday noises during the day.
• Maintain a consistent routine: Newborns follow their own schedule, but over the next few weeks and months, you and your baby will settle into a routine.
• Keep your baby awake a little longer during the day: This will help increase their need for sleep later. Play with your baby for a few minutes after feeding instead of letting them fall asleep.
• Get your baby outside in the sun: Natural light helps reset their internal clock. If you can't go outside, place their crib near a window that gets steady, bright light.
• Avoid sleep-inducing activities during the day: Don't fight your baby's need for sleep, but if you can keep them out of the car seat for a bit, that extra time awake will help them (and you) later.
• Consider swaddling your baby at night: Swaddling can help keep their arms and legs still so they don't move and wake themselves up.
• Stick to a wake-up time: Even if your baby was up most of the night, stick to a wake-up time. Sleeping in won't help you reach your goal of sleeping soundly at night.
• Wake your baby for regular feedings during the day: Newborns need to eat between 8 and 12 times every 24 hours. If those feedings don't happen during the day, they'll make up for it overnight.

Establish a wake-up time and stick to it

Newborns generally sleep for 12 to 19 hours a day, and they do not know the difference between day and night. They sleep whenever they feel sleepy and can quickly fall asleep during a feed. While it is normal for newborns to sleep a lot, it can be frustrating for parents who are desperate for some rest.

If your newborn is sleeping all day and staying awake at night, it is important to establish a wake-up time and stick to it. Even if your baby was up most of the night, avoid sleeping in. While it may seem like a good thing to do in the moment, it won't help you reach your goal of sleeping soundly at night.

To establish a wake-up time, you can try the following:

• Differentiate between night and day: Create an environment during the day that signals to your baby that it is time to learn and play. Open the blinds and curtains to let in natural light, play and interact with your baby, and don't be afraid to be a little noisy. At night, keep the lights low or turned off near your baby's sleeping area, and limit sound and movement.
• Keep your baby awake a little longer during the day: This will help increase their need for sleep later. You can play with your baby for a few minutes after a feeding instead of letting them fall asleep.
• Get your baby outside: Natural light will help reset their internal clock. If you can't go outside, place your baby's crib or sleeper near a window that gets steady, bright light. Just make sure they are well-protected from the sun.
• Wake your baby for regular feedings during the day: Newborns need to eat between 8 and 12 times every 24 hours. If those feedings don't happen during the day, they will likely make up for it overnight. Newborns need nighttime feedings, so you won't be able to eliminate those, but making sure your baby eats regularly during the day may help you stretch the interval between nighttime feedings to every three or four hours.
• Keep your baby alert during daytime feedings: You can do this by rubbing their back, playing with their toes, and undressing them so they don't get too cosy.
• Be patient: Most babies adjust to the family schedule with time and a consistent routine. In the meantime, when your baby is just a few weeks old, try gently coaxing them into following a more reasonable schedule.

Keep your newborn alert during daytime feedings

It is not unusual for newborns to sleep all day and stay awake at night. They do not know the difference between day and night and have not yet established a sleep-wake rhythm. However, there are some things you can do to help your baby differentiate between night and day and develop healthier sleep habits.

Firstly, try to keep your baby awake a little longer during each waking period during the day. You can do this by playing with them for a few minutes after a feeding session instead of letting them fall asleep. Getting your baby outside and in the sun is another good way to help reset their internal clock. Natural light will help them distinguish between day and night. If you can't get outside, place their crib or sleeper near a window that gets steady, bright light.

Secondly, avoid sleep-inducing activities during the day. For example, try to keep them out of the car seat for a bit, as the extra time awake will help them (and you) later. At night, keep the lights low or turn them off near the baby's sleeping area. Also, limit sound and movement while your baby is asleep at night. Your goal should be zero disruptions.

Thirdly, consider swaddling your baby at night. Swaddling can help keep their arms and legs still so they don't move and wake themselves up. You can also try putting them to sleep in a small crib, which may help them feel snug and secure.

Finally, establish a wake-up time and stick to it, even if your baby was up most of the night. Sleeping in may seem tempting, but it won't help you reach your goal of sleeping soundly at night. Instead, create an environment during the day that lets your baby know it's time to learn and play. Open blinds and curtains, play and interact with your baby, and don't be afraid to be a little noisy.

Additionally, make sure to wake your baby for regular feedings during the day. Newborns need to eat between 8 and 12 times every 24 hours. If those feedings don't happen during the day, many babies will make up for it overnight. To keep your baby alert during daytime feedings, try rubbing their back, playing with their toes, and undressing them so they don't get too comfortable.

Make sure your newborn is getting enough to eat

Newborns have small stomachs, so they wake up frequently to eat. They need to eat every 2 to 4 hours to gain weight during their first few months of life. Breastfed babies feed often, about every 2 to 3 hours, while bottle-fed babies tend to feed less frequently, about every 3 to 4 hours. Newborns who sleep for longer stretches should be awakened to feed. Wake your baby every 3 to 4 hours to eat until they show good weight gain, which usually happens within the first couple of weeks. After that, it's okay to let them sleep for longer periods at night.

Newborns need 8 to 12 feedings over a 24-hour period. If your baby often falls asleep during a feeding, they might not be eating enough during the day. To keep your baby alert during daytime feedings, try rubbing their back, playing with their toes, and undressing them so they don't get too comfortable.

If your baby is consuming breast milk, they will digest it quickly. This means they can wake up hungry and ready to fill their belly again. Even if you know that you just fed your baby a few hours earlier, offer breast milk or formula to see if that's what they need. Thirst is another reason babies wake up, so a drink of breast milk or formula may help.

If your baby is younger than one month old, you may need to wake them up to feed, as they may not wake up when they feel hungry. Babies younger than four weeks old should not go longer than 4 to 5 hours without food. To wake your baby up to eat, try brushing the side of their cheek to trigger the rooting reflex, or gently wiggling their toes or stroking the bottoms of their feet.

Try to sleep when your newborn sleeps

Newborns generally sleep for 12 to 19 hours a day, and they wake up every few hours to feed. This can be exhausting for new parents, who may be desperate for some rest.

It is important to remember that newborns do not know the difference between day and night. They do not have established sleep-wake rhythms, so they will wake up frequently during the night, often because they need to be fed or changed.

• Create a calm environment at night: Keep the lights low or turn them off near your baby's sleeping area. Limit sound and movement while your baby is asleep at night. Your goal should be zero disruptions. During the day, open the curtains and let in some natural light, which can help reset your baby's internal clock.
• Swaddle your baby: Swaddling can help keep your baby's arms and legs still so they don't move and wake themselves up. You can also try putting them to sleep in a small crib, which may help them feel snug and secure.
• Keep your baby alert during daytime feedings: If your baby often falls asleep during feedings, try to keep them awake by rubbing their back, playing with their toes, or undressing them so they don't get too cozy.
• Stick to a routine: Newborns thrive on routine. Try to keep a consistent sleep and feeding schedule, and be patient—it may take a few weeks for your baby to adjust.
• Get help: If you have a partner, ask them to help with feedings and diaper changes. If you're breastfeeding, your partner can take over the early morning changing and dressing so you can get some more sleep.
• Nap when your baby naps: Try to sleep when your baby sleeps, even if it's just for a short nap during the day. This can help you get the rest you need and prevent sleep deprivation.

Frequently asked questions