Newborn sleep is unpredictable, exhausting, and one of the biggest challenges for new parents. If you feel like you’re running on fumes and wondering how to get more rest without sleep training, you’re not alone!
The good news? Understanding newborn sleep—what’s normal, what helps, and when things will improve—can make this stage much easier.
What’s Normal for Newborn Sleep?
Newborns have tiny stomachs and immature sleep cycles, which means frequent wake-ups are completely normal.
📌 What to Expect:
✔ Newborns sleep 14-17 hours per day, but in short bursts
✔ Night waking every 2-3 hours is biologically normal
✔ They don’t develop a circadian rhythm until 6-8 weeks
✔ Day/night confusion is common but temporary
✔ Light, active sleep (lots of movement & noises) is normal
💡 Did you know? Frequent waking is a protective mechanism that reduces the risk of SIDS (Sudden Infant Death Syndrome).
📖 Want to know more? Read: Newborn Sleep 101: What to Expect (And How to Get More Rest!).
How to Help Your Baby Sleep (Without Sleep Training)
You can’t force a newborn to sleep longer stretches, but you can create an environment that supports better sleep habits.
✅ 1. Help Regulate Day/Night Confusion
- Expose baby to natural daylight during the day
- Keep nights calm and dark (dim lights, white noise, no TV)
- Avoid long daytime naps over 2.5 hours so baby gets tired at night
✅ 2. Follow Sleep Cues (Not the Clock)
- Newborns don’t have set schedules—watch for signs of sleepiness: red eyelids, yawning, zoning out, fussiness
- Overtired babies actually sleep worse—try not to keep them awake too long
✅ 3. Use Gentle Sleep Associations
- Rocking, bouncing, feeding, and babywearing all support newborn sleep
- It’s okay to comfort your baby to sleep—babies are meant to be held!
✅ 4. Offer Safe, Contact-Based Sleep When Possible
- Babywearing naps can be a game-changer for fussy babies
- A sidecar bassinet keeps baby close for easier night feeds
- Safe co-sleeping options can work when done intentionally (Read BASIS safe sleep guidelines here)
📖 Struggling with postpartum exhaustion? Read: How to Nourish Your Body in the Fourth Trimester.
What About Sleep Regressions?
Sleep regressions are actually progressions—they happen when babies’ brains are growing and developing new skills. The first big one happens around 4 months when sleep cycles mature.
📌 How to Handle Sleep Regressions:
✔ Expect more frequent waking for 1-3 weeks
✔ Stick with comforting, responsive sleep strategies
✔ Keep nap and bedtime routines consistent
✔ Offer extra snuggles and reassurance
💡 Pro Tip: Sleep regressions are temporary! Stay patient and remember—your baby isn’t “breaking,” they’re growing.
📖 Want to understand newborn sleep development? Read: Newborn Sleep 101.
When Will My Baby Sleep Through the Night?
Every baby is different, but most newborns start sleeping longer stretches (4-6 hours) between 3-6 months. Some take longer, especially if breastfeeding, as frequent night waking supports milk supply.
🔹 Signs Baby is Ready for Longer Sleep:
✔ Weight gain is steady and pediatrician-approved
✔ Baby is able to self-soothe (sucking hands, turning head, etc.)
✔ Longer daytime wake windows (closer to 90 minutes)
📖 Still waking up every 2 hours? Read: How to Recognize & Get Support for Postpartum Depression.
Safe Sleep Basics
No matter how tired you are, safety comes first.
📌 Current safe sleep guidelines recommend:
✔ Baby sleeps on their back on a firm, flat surface
✔ No loose blankets, pillows, or stuffed animals in the crib/bassinet
✔ Room-sharing (but not bed-sharing) is recommended for at least 6 months
✔ Pacifiers can help reduce SIDS risk
✔ Breastfeeding is associated with better sleep and lower SIDS rates
💡 Want to learn more about biologically normal infant sleep? Read: BASIS Sleep Guidelines.
Final Thoughts
Newborn sleep is hard, but temporary. Instead of focusing on “fixing” your baby’s sleep, focus on supporting their biological needs while protecting your own mental health.
📌 Need expert newborn sleep support? Birthify offers on-demand, evidence-based guidance to help you navigate the newborn stage with confidence. Join today!