How Can I Help My Newborn Sleep Through the Night?

Baby Stuff

Nov 3

There’s a reason sleep-deprived parents joke that coffee is their new best friend.

Those first few weeks (and months) with a newborn can feel like a sleepless blur. Between nighttime feedings, diaper changes, sleep regression and unpredictable naps, it’s natural to wonder:

“How can I help my newborn sleep through the night?”

The truth is, newborn sleep works differently from ours. Understanding your baby’s natural rhythms and guiding them with consistency and care can make all the difference.

When your infant gets better sleep, you get better sleep. Lord knows as a new parent we need it.

Let’s explore how to gently discover your baby bedtime routine to sleep better and longer, one restful night at a time.

Understanding Newborn Sleep Patterns

Newborns aren’t designed to sleep through the night immediately and that’s completely normal.

During the first few months, your baby’s small tummy can only hold a little milk at a time. So frequent waking for feeding is necessary.

Most newborns sleep about 14–17 hours in a 24-hour period. Broken into short stretches of two to four hours.

This fragmented pattern happens because your baby’s circadian rhythm (the body’s internal clock) hasn’t matured yet.

Around 8–12 weeks, you’ll start to see longer, more predictable sleep cycles emerge.

Baby Sleep Patterns & How to Support Them

Keep nights calm and quiet. Save playful stimulation for daytime.
Expose your baby to natural daylight during the day.
Use dim lighting in the evening to cue bedtime.

With time and gentle consistency, these small steps help your newborn distinguish day from night and gradually sleep longer.

Create a Soothing Baby Sleep Environment

The right environment can make a big difference in how well your newborn sleeps.

The American Academy of Pediatrics (AAP) recommends room-sharing. Keeping your baby in your room but on a separate, safe sleep surface for at least the first six months.

Tips for Creating a Calm Baby Sleep Environment:

Keep the room cool (68–72°F or 20–22°C) and dark.
Use white noise to mimic the womb’s gentle sounds.
Dress your baby in light, breathable layers. Avoid overheating.
Skip blankets and pillows. Use a swaddle or sleep sack instead.

A consistent sleep space helps your baby associate that area with rest, making it easier to drift off each night.

Establishing a Baby Bedtime Routine

Even the tiniest babies benefit from a predictable bedtime routine. Babies thrive on repetition. It helps them understand what comes next.

A soothing nighttime ritual signals to your baby’s body that sleep is approaching.

Example Bedtime Routine for Newborns:

Gentle bath or warm wipe-down
Dim the lights and lower noise levels
Offer a final feeding
Read a short bedtime book or sing a lullaby
Place your baby drowsy but awake in their crib

Consistency is key. Over time, your baby will start to connect these bedtime cues with the feeling of sleepiness, helping them settle more quickly.

Daytime Habits That Support Nighttime Sleep

Good nighttime sleep starts with healthy daytime routines. A well-fed, stimulated baby during the day often sleeps longer stretches at night.

Simple habits to encourage better baby sleep:

Feed your baby regularly during the day to reduce nighttime hunger.
Include short, gentle tummy time and play between naps.
Avoid letting your baby nap too long in the late afternoon.
Take walks or sit near a window to give your baby natural daylight exposure.

Baby sleep habits many times are not automatically formed. These small actions help regulate your baby’s sleep-wake cycle and encourage longer nighttime rest.

Safe Sleep for Babies & Common Mistakes to Avoid

Your baby’s safety always comes first. The safest way for newborns to sleep is on their backs, on a firm, flat mattress, without soft bedding or toys.

Safe sleep reminders for every night:

Always place your baby on their back to sleep.
Use a fitted sheet on the crib mattress and no loose bedding.
Avoid co-sleeping in the same bed. Instead, try room-sharing.
Keep the sleep area clear of toys, bumpers, or blankets.

It may be tempting to let your baby sleep in a car seat or swing overnight. But these positions can compromise airway safety.

Stick with safe, flat sleep surfaces. Your consistency builds long-term, healthy baby sleep habits.

Building Healthy Baby Sleep Habits

Helping your newborn sleep through the night takes patience, love, and a little strategy.

Each little one learns at their own pace. But by creating a baby bedtime routine, a cozy sleep environment, and safe sleep habits, you’re laying the foundation for lifelong healthy rest.

You don’t have to “sleep train” a newborn. Instead, focus on small, comforting routines that teach your baby that nighttime sleep means rest.

Over time, those peaceful stretches of sleep will come.

Try These Caregiver Tips:

Start a bedtime ritual tonight. Pick two calming steps and repeat them daily.
Your baby sleep schedule, for 3 days, track it to spot emerging patterns.
Incorporate short tummy time after feedings to help your baby use up energy and sleep better at night.

Remember, every moment you spend nurturing your baby’s comfort builds trust and security. Two essential ingredients for a healthy baby sleep environment.

References

American Academy of Pediatrics. (2022). Safe Sleep Guidelines for Infants. HealthyChildren.org
National Sleep Foundation. (2023). Baby Sleep Patterns: What to Expect. SleepFoundation.org
Centers for Disease Control and Prevention. (2024). Infant Sleep and SIDS Prevention. CDC.gov
Mindell, J. A., & Owens, J. A. (2020). A Clinical Guide to Pediatric Sleep: Diagnosis and Management of Sleep Problems. Lippincott Williams & Wilkins.

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