Top 3 Newborn Sleep Tips to Implement from Day One

Bringing home a new baby is thrilling, but it can also be overwhelming and stressful. If you're feeling both excitement and confusion about getting your baby to sleep well, that's completely normal.

Newborn sleep can seem mysterious, but I’m here to help make it easier for you. I’ll guide you through some basic strategies and set realistic expectations so you can breathe easier, knowing that while the newborn stage can be exhausting, it’s temporary, and all babies can learn to sleep well.

First, it’s important to understand what’s developmentally normal for newborn sleep. You can learn more about newborn sleep patterns, the typical amount of sleep they need in a 24-hour period, and overnight feedings here.

Avoid comparing your baby’s sleep patterns to others’. There’s a wide range of what’s considered “normal.” Some babies seem to sleep through the night from the start, while others might have their days and nights mixed up, leading to frequent wake-ups. Most babies fall somewhere in between. The key is to understand your baby’s natural sleep patterns and work with them to optimize their sleep.

In the first week or so, focus on healing and bonding with your baby. It might feel like a whirlwind, but a routine will develop over time.

Here are my top 3 tips for encouraging better sleep for your newborn:

1. Full Feedings & Addressing Discomfort

Newborns are often so sleepy that they might fall asleep while feeding. It’s normal for them to be drowsy during feeds, but it’s important to make sure they’re getting full feedings. Aim to keep them awake during feeds by gently stimulating them—tickle their face, sing to them, or sit in a well-lit room. This helps ensure they’re eating enough to stay satisfied longer, which can lead to better sleep stretches.

If your baby seems to fall into a snacking pattern, where they eat a little and then wake up hungry again soon after, check for possible issues like tongue or lip ties, gas, reflux, or a poor latch. These can make feeding uncomfortable and disrupt sleep. Minimizing discomfort will help your baby sleep more soundly.

2. Orienting Day & Night

Newborns often confuse day and night because they’ve been in a dark environment for so long and lack a circadian rhythm. To help them adjust, expose them to natural light during the day and keep their naps in a light, noisy environment. In the morning, spend a few minutes in natural light to help their body start recognizing daytime.

At night, create a calm, dark environment for sleep. Keep lights dim during nighttime care and use a nightlight if needed. Avoid stimulating activities and loud noises during night feeds to help your baby understand that night is for sleeping.

3. Avoiding Overtiredness

Newborns have very short awake windows, typically around 60-90 minutes. Watch for sleepy cues and try to put your baby to sleep before they become overtired. If you miss this window, your baby might become fussy and harder to settle due to an imbalance in their sleep-wake homeostasis.

Sleep-wake homeostasis is the balance your baby’s body tries to maintain between wakefulness and sleep. When they stay awake too long, their brain produces chemicals that make them more alert, making it harder for them to fall asleep. If your baby is overtired, they may struggle with both sleep and wakefulness, which can lead to a cycle of fussiness and difficulty settling down.

To help avoid overtiredness, keep an eye on the clock and watch for signs of tiredness. If you occasionally miss a wake window and your baby has a hard time sleeping, don’t worry—this is normal, and your baby will be okay. They will learn and adjust over time.

Learn more about the difference between sleepy cues and tired signals and the importance of developmentally appropriate wake windows here! 

When to Seek Help

While there is a wide range of normal for newborn sleep, focusing on full feedings, orienting day and night, and avoiding overtiredness can help your baby sleep better from the start.

If you notice any of the following, it might be worth seeking further help:

• Your baby wakes more than every 3 hours at night consistently, and you know they’re not hungry.

• They struggle to nap in their crib or bassinet, or seem uncomfortable lying flat.

• You have difficulty getting your baby to sleep for most naps or bedtime.

Even if your concerns don’t fall into these categories, don’t hesitate to reach out for support. Sometimes, a little reassurance and personalized advice can make a big difference. Compassionate, non-judgmental help is available whenever you need it.

Sweet dreams await!