Newborn Sleep Schedule: How to Help Your Baby Sleep Through the Night

 

Newborn Sleep Schedule | Tips to Help Your Baby Sleep Through the Night

Learn how to create a healthy newborn sleep schedule. Discover proven tips to help your baby sleep longer and through the night—naturally.

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🍼 Introduction: The Newborn Sleep Struggle

The phrase “sleep like a baby” is a myth for many new parents. Newborns wake up frequently to feed, and their sleep cycles are shorter than adults. But by building a gentle, consistent sleep routine, you can help your baby—and yourself—get more rest, one night at a time.

Here’s what you need to know about newborn sleep patterns, realistic expectations, and tips to gently guide your baby toward longer sleep stretches.

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⏱️ How Much Sleep Do Newborns Need?

Newborns (0–3 months old) typically sleep between 14–17 hours in a 24-hour period, broken into short stretches of 2–4 hours.

Common patterns:

• Day and night confusion is normal

• Most babies wake every 2–3 hours to feed

• Longest sleep stretch usually occurs in the evening

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🛏️ Sample Newborn Sleep Schedule (0–6 Weeks)

Note: This schedule will change based on your baby’s cues. Flexibility is key in the first few months.

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🌙 How to Help Your Baby Sleep Longer at Night

1. Set Day and Night Cues Early

• Keep daytime bright and noisy (natural light, voices, interaction)

• Keep nights dark, calm, and quiet

• Don’t overstimulate during night feedings

2. Swaddle for Comfort

Swaddling helps mimic the womb and can reduce the startle reflex that wakes newborns. Use a breathable swaddle and stop once your baby starts rolling.

3. Use White Noise

White noise machines or apps can soothe babies and help them stay asleep longer by mimicking the sounds of the womb.

4. Create a Simple Bedtime Routine

Even a short routine helps babies learn when it’s time for longer sleep. Try:

• Warm bath

• Feeding

• Gentle lullaby

• Dim lights

• Swaddle and snuggle

5. Follow Wake Windows

Keep wake periods short—45 to 90 minutes is ideal for newborns. An overtired baby is harder to settle.

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💡 Realistic Sleep Goals (0–3 Months)

✔️ Stretching one longer sleep (3–5 hours) at night by 6–8 weeks
✔️ Fewer wake-ups between 10 PM–6 AM by 10–12 weeks
✔️ Full “sleeping through the night” (6–8 hours) usually starts after 3–4 months

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⚠️ When to Talk to Your Pediatrician

• Baby sleeps less than 11 hours total/day

• Persistent difficulty settling even when fed, changed, and comforted

• Unusual breathing, snoring, or gasping sounds during sleep

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📥 Free Download: Newborn Sleep Tracker

🗓️ Download your FREE printable Newborn Sleep Tracker
Easily track naps, wake times, and feedings to spot patterns and gently build a schedule.