10 Newborn Sleep Tips Every Expectant Mom Needs To KNow
As a pediatric sleep consultant and a mom of five, I know firsthand how overwhelming and challenging newborn sleep can be. With my first baby, I was completely unprepared. Those first few months were a blur of exhaustion, frustration, and countless sleepless nights. I felt like I was failing as a mom, constantly second-guessing every decision and struggling to understand my baby's sleep patterns.
But here's the truth: I learned. With each subsequent child, I became more confident, more knowledgeable, and more relaxed. The strategies I'm about to share are the exact ones I wish someone had told me during those challenging early days with my first baby. These tips transformed my experience from survival mode to actually enjoying the newborn phase.
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What Are NewBorn Sleep Tips Every Mom Should Know?
Fix Day and Night Confusion ASAP
Newborns don’t develop a circadian rhythm (internal sleep-wake cycle) until about 8 weeks of age, which means many babies mix up their days and nights.
How to prevent or fix Day & Night Confusion:
During the day, expose your baby to natural light and everyday sounds. Keep them engaged with talking, play, and activity.
At night, keep things calm, quiet, and dim—use low lighting and hushed voices to reinforce the difference between night and day.
2. Calm Your Fussy Baby With The 5S Method
A great way to soothe a fussy baby is to replicate the conditions of the womb. Dr. Harvey Karp’s 5S Method is an effective way to do this:
Swaddle – Wrap your baby snugly to provide comfort and reduce the Moro Reflex
Side/Stomach Position – Hold them on their side or tummy for soothing (always place them on their back for sleep).
Shush – Use white noise or gentle shushing sounds.
Swing – Rock or sway them gently.
Suck – A pacifier or nursing can help with comfort.
Using these techniques together can quickly calm your baby when they are crying and help them settle for sleep. Beforehand, learning to understand your baby's language can also help you respond more effectively to their needs with less crying.
3. Understand Newborn Sleep Cycles and Stages
Newborn sleep cycles are much shorter than adult sleep cycles, lasting only 45-60 minutes. They only have two sleep stages:
Active Sleep – Baby moves, twitches, breathes irregularly, and their eyelids flutter.
Quiet Sleep – Baby is still, breathing is more even, and sleep is deeper.
Key takeaways:
Newborns wake up frequently due to their short sleep cycles (this is normal!)
Movement during sleep is normal and doesn’t always mean they need intervention.
As your baby grows, their sleep patterns will change. Be prepared for changes around the 4-month sleep regression when their sleep cycles mature.
4. Set Up The Perfect Sleep Environment
Creating a sleep-friendly space can make it easier for your baby to settle and sleep longer stretches.
Tips for the best sleep environment:
Keep the room temperature between 68-72°F (20-22°C).
Use a white noise machine to mimic womb sounds and block background noise.
Hang blackout curtains to keep the room dark.
Place baby in a bassinet or crib on their back.
Swaddle your baby for comfort and security.
Pro Tip: Aim for at least one nap a day in the crib/bassinet (along with plenty of wonderful contact naps!) to help your baby get used to their sleep environment. Over time, they can sleep more in their crib or bassinet. If you're struggling with this transition, check out what to do if your baby won't sleep in bassinet or crib.
Dressing your baby appropriately for sleep is also crucial for comfort. The right newborn onesie can make a big difference in their sleep quality.
5. Learn The Early Signs That Your Baby Is Tired (sleepy Cues!)
Recognizing early sleepy cues helps you put your baby down before they become overtired, making sleep smoother.
Look for these signs:
Fussing and irritability
Rubbing eyes or ears
Avoiding eye contact
Losing interest in toys or people
Yawning
Once you see these signs, act quickly! Waiting too long to put your baby down can lead to an overtired, fussy baby who fights sleep. Learning to recognize your baby's cues is an essential skill for new parents.
6. An Overtired Baby Fights Sleep
Many parents assume that keeping baby awake longer will help them sleep better (as I did when I was a first time mom!)
This is a myth! What actually happens?
Staying awake too long triggers stress hormones (cortisol & adrenaline).
This makes babies overtired, fussier, and harder to settle.
Solution: Follow age-appropriate wake windows (keep reading for more on those!) and watch for sleepy cues to prevent overtiredness.
Many babies struggle when they only sleep when held, which can be exhausting for parents.
7. Establish a Feed-Play-Sleep Pattern
The Feed-Play-Sleep Routine is a simple way to help your baby develop a predictable rhythm.
How it works:
Feed – Baby eats upon waking.
Play – Engage with your baby (even just diaper changes & cuddles).
Sleep – Put baby down for sleep drowsy but awake.
Is it okay to feed to sleep? Yes! Just not every time—doing so too often can create a strong feeding-sleep association that might make it harder for baby to sleep independently later on.
8. Establish A Simple Bedtime Routine
A consistent bedtime routine helps signal to your baby that it's time for sleep.
Keep it short and simple (4-5 steps):
Bath, diaper & pajamas
Feed & burp baby
Turn sound machine on & lights off
Swaddle baby
Lay baby down to sleep
Why this works:
Baby will start to recognize the routine and associate it with sleep.
It helps you feel more empowered and organized at bedtime.
This simple newborn routine creates a powerful foundation for a bedtime routine that grows with your baby. As baby gets older, you can add more to it (ex: reading books, brushing teeth, etc). Babies thrive on routines.
9. Follow Age-Appropriate Wake Windows
Wake window = The time between when a baby wakes up from their last nap and when they go down for their next sleep.
Newborn wake windows are very short!
Max wake window for a newborn: 45-60 minutes
This includes feeding and diaper changes.
In the early days/weeks, babies may barely be awake before it’s time for the next nap.
Wake windows gradually increase as baby gets older, so understanding them helps with better sleep patterns.
Keeping baby awake too long makes sleep harder. Follow age-appropriate wake windows for smoother naps and nights!
As your baby grows, their sleep needs will change. Check out age-specific sleep schedules for 1-month-olds, 2-month-olds, and 3-month-olds to help establish healthy sleep patterns.
Pro Tip: Layer the power of wake windows and recognizing sleepy cues! Near the end of their age-appropriate wake window, look for signs of tiredness. Put baby down for sleep at the first sign that they are tired.
10. This Newborn Phase Goes SO Quickly…For Better Or Worse
The newborn phase is beautiful, exhausting, and fleeting.
It’s normal to struggle with adjusting, especially as a first-time mom. Give yourself grace.
Enjoy the snuggles and contact naps—this stage won’t last forever.
Prioritize self-care when possible, even if it's just a few deep breaths and a sip of coffee.
Whether you love it or find it hard, this phase will be behind you before you know it. Take it day by day!
FINAL THOUGHTS
The newborn phase is challenging, beautiful, and fleeting. Trust yourself, be patient, and remember that you're doing an amazing job. Every baby is different, and you'll find your rhythm. Breathe, love, and enjoy these precious moments.
