Herbie Murray
Newborns generally sleep for 12 to 16 hours in a 24-hour period, but this is usually in short bursts of 20 to 60 minutes as they do not have established sleep-wake rhythms. From around 3 months of age, they may start to learn the difference between day and night and sleep patterns begin to emerge. By 6 months, babies' sleep patterns start to resemble those of adults, with longer stretches of sleep at night. By the time a baby is one year old, they will probably sleep for 11-14 hours in every 24 hours.
| Characteristics | Values |
|---|---|
| Sleep duration | Newborns sleep for 12-16 hours in a 24-hour period. By 3-6 months, they sleep for a total of 10-18 hours. By 12 months, this reduces to 9-15 hours. |
| Sleep cycles | Newborn sleep cycles are 20-50 minutes long. By 2-3 months, they start developing night and day sleep patterns. |
| Active sleep | During active sleep, newborns may move, groan, open their eyes, cry out, or breathe noisily or irregularly. |
| Quiet sleep | During quiet sleep, newborns lie relatively still and their breathing is more even. |
| Settling techniques | Soothing techniques such as bouncing, rocking, or sucking can help newborns relax and prepare for sleep. |
| Bedtime routine | A consistent bedtime routine, including activities like bathing, reading, and singing, can signal the end of the day and soothe newborns. |
| Sleep position | It is recommended to always place newborns on their back to sleep, as it provides airway protection and reduces the risk of Sudden Infant Death Syndrome (SIDS). |
| Sleep environment | The sleep environment should be safe and free from hazards. Keep soft toys, pillows, blankets, and other loose items away from the newborn's sleep area. |
| Feeding | Newborns need regular feeding and usually sleep in short periods. Feeding routines may impact sleep patterns and help establish a routine. |
| Light exposure | Exposing newborns to light and playing with them during the day can help them develop day and night sleep patterns. |
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What You'll Learn
Sleep-wake rhythms develop at 3 months
In the first three months, newborns generally sleep for 12 to 16 hours in a 24-hour period. However, they do not have established sleep-wake rhythms and cannot differentiate between day and night. During this period, newborns sleep in short bursts, with sleep cycles lasting 20 to 50 minutes. Each cycle consists of active sleep, where the newborn may move, groan, open their eyes, cry out, or breathe noisily or irregularly, and quiet sleep, where they lie relatively still with more even breathing.
At around three months of age, newborns may start to develop sleep-wake rhythms and learn the difference between day and night. This is when circadian rhythms develop, with greater durations of waking hours during the day and longer periods of sleep at night. The cycling of melatonin and cortisol in a circadian rhythm occurs by this age, and sleep onset begins with NREM sleep. REM sleep decreases and shifts to the later part of the sleep cycle, with the total NREM and REM sleep cycle typically lasting 50 minutes.
To help your newborn develop sleep-wake rhythms, expose them to light and gently play with them during the day. Providing a dim and quiet environment at night can also assist in establishing these rhythms. It is important to create positive sleep associations and a familiar and relaxing bedtime routine for your newborn. For example, bathing, reading, and singing can signal the end of the day and soothe your baby.
Additionally, it is recommended to place your baby on their back to sleep, use a firm and flat sleep surface, and keep the crib or bassinet free from toys, pillows, blankets, and other items. These measures will help create a safe and comfortable sleep environment for your newborn as they develop their sleep-wake rhythms.
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Separation anxiety can cause night waking
Newborns generally sleep between 12 to 17 hours in a 24-hour period during their first three months. However, this sleep is not uninterrupted, as newborns wake frequently during the night to feed, change nappies, or be soothed back to sleep. From two to three months, newborns start developing day and night sleep patterns and sleep cycles that are closer to those of adults. This means that waking during the night becomes less frequent. By the time a baby is six months old, they will likely be having longer stretches of sleep at night, with some sleeping for up to six hours at a time.
Separation anxiety can be caused by strange noises, an over-attachment to the parents, or the child being lost in their thoughts. It is important to remember that children are "trained" to act in certain ways, and if a parent immediately comes to their rescue every time they cry, the child learns that crying will lead to attention and will repeat this behavior. To prevent reinforcing this behavior, parents can limit the amount of reinforcement their child receives from crying. For example, if you know that nothing is wrong and your child simply wants your presence, you can choose not to respond to their cries.
Another way to address separation anxiety is to reassure your child that you will check on them after a certain amount of time. For example, you can tell them that you will check on them in 15 minutes and then follow through on your promise. This consistency helps reduce their fear of separation. Additionally, creating a familiar and relaxing bedtime routine can help signal to your child that it is time for sleep. This can include activities such as bathing, reading, and singing.
It is important to remember that separation anxiety is a normal and temporary part of your child's developmental growth. It is a sign that your child is developing emotionally and is very common. While it may be challenging to see your child distressed, it is important to remind yourself that it is a natural phase that they will eventually overcome.
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Daytime habits to improve night sleep
Newborns generally sleep for 12 to 16 hours in a 24-hour period. However, they do not have established sleep-wake rhythms and wake up frequently during the night to be fed or changed. From around 3 months of age, they may start to learn the rhythm of day and night. Here are some daytime habits to improve your newborn's night sleep:
Expose Them to Light and Play Gently During the Day
Encourage your baby to learn the difference between day and night by exposing them to natural outdoor light during the day, especially in the morning. Research shows that morning and early afternoon light helps a child's brain better identify when they should sleep and when they should wake. You can also gently play with your baby during the day to help them get used to the rhythm of day and night.
Establish a Bedtime Routine
Create a familiar and relaxing bedtime routine for your baby. This could include bathing, reading, singing, or saying prayers. Be consistent, and your baby will soon associate these steps with sleeping. Make sure to keep the lights dimmed and turn off all screens at least an hour before bedtime. You can also use night lights if needed.
Feed Them Regularly During the Day
Breastfed newborns need to eat at least 10 to 12 times a day. Feed your baby every 1.5 to 2 hours during the day for the first few months to help them stay full and sleep better at night. If your baby is still sleeping at the two-hour mark, gently wake them up for a feed.
Provide Opportunities for Physical Activity and Outdoor Play
If your baby is a walker, encourage them to get some physical activity and outdoor play. Research shows that physical activity is associated with better sleep outcomes, including spending more time in bed. It is recommended that toddlers get at least 30 minutes of adult-led running-around time and at least an hour of unstructured active free play daily.
Put Your Baby to Bed While They Are Still Awake
Putting your baby in bed before they are deeply asleep will teach them to fall asleep on their own. Simply lay them in their bed, and if they cry due to separation anxiety, go in, speak in a calm voice, and rub their back or head. Do not take your baby out of the bed, and once they have calmed down, leave the room.
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Settling techniques and sleep associations
Newborns and babies aged 0 to 6 months have not yet learned to settle by themselves, so it is common for them to be unsettled and need help to settle and go back to sleep. Babies usually need a cue to tell them it is time to go to sleep. This is usually something in their external environment, such as a dark room, being swaddled or wrapped (if they cannot yet roll over), a bath, massage, or a room with dim lighting.
Sleep associations help us go to sleep and go back to sleep when we wake in the night. Baby sleep associations might include being in the cot, being rocked, being patted, and using a dummy. It is completely fine to rock or feed your baby to sleep if this sleep association suits your baby. However, if your baby gets upset when they wake in the night, it could be worth thinking about their sleep associations.
You can start doing things in a similar order each day – for example, feed, play, sleep. When your baby wakes up during the day, a routine might look something like this: offer your baby a feed, then play, then put them down for a nap in their cot.
- Cuddle or hold your baby in your arms until they are tired or drowsy, then place them in their cot while they are still awake.
- Talk quietly and cuddle your baby to help them calm down.
- Put your baby on their back in the cot and comfort them with gentle 'ssshhh' sounds, gentle rhythmic patting, rocking, or stroking.
- If your baby starts to fuss loudly, pick them up for a cuddle until they calm down, then put them back in the cot.
- Stay with your baby until they're nearly asleep.
- If they become unsettled, return to the room and repeat comforting your baby in the cot until they are asleep.
- If needed, pick them up and cuddle them until they are calm and drowsy.
- Leave the room when your baby is asleep or return to bed yourself.
Self-settling refers to your baby's ability to go from awake and alert to sound asleep without any help from you. It is a skill that requires coaching, consistency, and the chance to learn to do it themselves. If you always settle them to sleep at the first grizzle, you are denying them the chance to work on this new skill.
Sleep associations can be positive or negative. Holding your baby until they fall asleep may create a negative sleep association, resulting in them needing to be held to fall asleep. It is up to you to decide whether you can maintain these types of routines.
Positive sleep associations can include a super dark room, loud white noise, swaddling, or a baby sleeping bag. Once you set up those positive sleep associations, you will only be removing one thing – your assistance – when your baby needs to learn to self-settle. Since they will still have all those other things to positively associate with sleep, it will be a lot easier for them to fall asleep without your assistance.
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Sleep patterns at 12 months
By the time your baby is one year old, they will probably sleep for 11-14 hours in every 24 hours. During the day, they might have a few naps — up to 2 hours each. At night, some babies will sleep up to 8 hours, while others will still wake up.
From about 6 months, most babies have their longest sleeps at night. Most babies are ready for bed between 6 pm and 10 pm. They usually take less than 40 minutes to get to sleep, but some babies take longer. At this age, baby sleep cycles are closer to those of grown-up sleep, which means less waking at night. So your baby might not wake you during the night, or waking might happen less often. But many babies do wake during the night and need an adult to settle them back to sleep. Some babies do this 3-4 times a night.
From around 6 months of age, if your baby is growing and developing well, it’s OK to think about night weaning and phasing out night feeds. But if you’re comfortable with feeding your baby during the night, there’s no hurry to phase out night feeds.
Babies learn to keep themselves awake, especially if something interesting is happening or they’re in a place with a lot of light and noise. Settling difficulties can happen at the same time as crawling or pulling to stand. You might notice your baby’s sleep habits changing when they start moving around more. This might happen because your baby gets into an uncomfortable position and needs your help to resettle.
Babies learn that things exist, even when they’re out of sight. This means your baby knows you exist when you leave the bedroom, so they might call or cry out for you. Separation anxiety is when babies get upset because you’re not around. It might mean your baby doesn’t want to go to sleep and wakes up more often in the night. As babies mature, they gradually overcome this worry.
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Frequently asked questions
Newborns generally sleep for 12 to 16 hours in a 24-hour period. However, this can vary between babies, with some sleeping for a total of 10 to 18 hours.
Newborns sleep in short bursts, known as sleep cycles, which are usually 20 to 60 minutes long.
From 3 to 6 months of age, babies start to have less 'active' sleep and more 'deep' sleep. They will begin to enter deep sleep at the start of their sleep cycles.
You can help your newborn learn to sleep more at night by exposing them to light and playing with them during the day, and providing a dim and quiet environment at night.
Some settling techniques include bouncing, rocking, or sucking, but it's important to avoid creating negative sleep associations, such as holding your baby until they fall asleep.
