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Baby Sleep Tips Every New Parent Should Hear
Baby Sleep Tips Every New Parent Should Hear

Baby Sleep Tips Every New Parent Should Hear

Newborn sleep isn’t broken—it’s just different. Experts explain what’s normal and how you can get more rest.

author-Briana Engelbrecht
By Briana Engelbrecht
Fact Checked by Shannon Vestal Robson
Updated On
Updated On
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In This Article

#1 Understand What’s Actually Normal
#2 Set Up a Sleep Space That’s Safe and Soothing
#3 Start a Loose Bedtime Routine
#4 Keep Nighttime Low-Key
#5 Try Soothing Before Picking Up
#6 Experiment With a Dream Feed 
#7 Expect Regressions, and Roll With Them 
#8 Reframe “Sleeping Through the Night”
#9 Protect Your Sleep When You Can
When to Reach Out for Help

The newborn phase comes with a lot of surprises, but the sleep part? That one hits hard. Between the round-the-clock feedings, short bursts of rest and those 2 a.m. Google rabbit holes, it can feel like you’re doing everything “right” and still getting nowhere.

But here’s the thing: newborn sleep isn’t something to fix—it’s something to understand. And that shift in perspective can make all the difference.

I spoke with two experts, Rachael Shepard-Ohta, a certified infant sleep specialist and founder of Hey Sleepy Baby, and Kayleigh Medeiros, a postpartum doula and founder of Heritage Postpartum, about what’s normal, what might help and how to get a little more rest (even if it’s not in one long stretch).

#1 Understand What’s Actually Normal

Babies in the fourth trimester (the first 12 or so weeks after birth) are still very much adjusting to life outside the womb.

“You can expect your newborn to sleep a lot—about 14 to 17 hours per day—but usually in shorter bursts,” says Rachael Shepard-Ohta, certified infant sleep specialist and founder of Hey Sleepy Baby. “It’s typically two to four hours at a time.”

That’s because newborns need to feed frequently, especially in the beginning when their tummies are tiny.

They also have no concept of day or night yet. Around three to four months, your baby’s circadian rhythm begins to mature, and you’ll likely start to see longer, more predictable stretches of sleep. 

“Many babies will find sleep no matter when or where they are,” says Kayleigh Medeiros, a postpartum doula. “It can be helpful to notice patterns and rhythms by noting the times their baby naturally falls asleep and for how long.”

By four to six months, Shepard-Ohta says, “many babies begin consolidating sleep, when their circadian rhythms mature and they start linking sleep cycles.” This is also when some parents choose to introduce more structured changes (like sleep training) to encourage longer stretches of rest. But it’s not a requirement, and it’s okay to wait, or not do it at all. Sleep is a biological need and babies know how to do it!

#2 Set Up a Sleep Space That’s Safe and Soothing

First things first: safety.

The American Academy of Pediatrics (AAP) recommends room sharing with your baby for at least the first six months. That means your baby sleeps in the same room as you, but in their own safe space—a crib, bassinet or playard that follows the ABCs of safe sleep:

  • Alone

  • On their Back

  • In a Crib or bassinet with a firm mattress and no loose bedding, pillows or toys

Once you’ve got safety covered, you can start layering in comfort cues to help signal that it’s time to sleep.

Here are a few things that can help:

  • Swaddle: Swaddling can help newborns feel secure in the early weeks. Just be sure to stop arms-in swaddling once they show signs of rolling (typically around two to four months).

  • Sound: A sound machine with white or brown noise can help drown out household sounds and mimic the womb.

  • Lighting: Keeping the room dark can help your baby learn the difference between day and night as their internal rhythm develops. Try dimming the lights in the evening to cue that it’s time to wind down.

👉 Try experimenting: some babies love the full trifecta (swaddle, sound and dark room), while others only need one or two of these cues.

Shepard-Ohta adds that creating a “safe, cozy sleep environment where babies feel secure” can help support longer stretches, too.

#3 Start a Loose Bedtime Routine

Bedtime routines don’t need to be fancy or long—they just help set a consistent rhythm that signals to your baby that it’s time to wind down. 

“Bedtime routines are a research-backed, simple and effective way to improve sleep, regardless of when you start,” says Shepard-Ohta. “A bath, book and feeding before lights out is plenty.”

Start with a few simple steps that feel doable, like:

  • A warm bath or a quick wipe-down

  • Fresh diaper + cozy sleepwear

  • Swaddle or sleep sack

  • A calming book or lullaby

  • Dim the lights and turn on the sound machine

Even if you’re not doing the exact same thing every night, a familiar flow can be comforting to both you and your baby. Pro tip: Start your routine around the same time each night, but keep it flexible—your baby’s cues matter more than the clock.

As your baby gets closer to three or four months, you might start experimenting with putting them down “drowsy but awake”—meaning they’re calm and sleepy but not fully asleep.

Some babies respond well to this approach, while others still need help falling all the way asleep. It’s not something you have to do from the beginning, and it doesn’t work for everyone. Like all things baby sleep, it doesn’t hurt to give it a try.

Looking for tools to help set the mood? These sleep-friendly picks can help you create a cozy wind-down space and start a gentle bedtime rhythm:

#4 Keep Nighttime Low-Key

At night, keep things as quiet and boring as possible. (Seriously.) “Setting the scene for restful nights can help establish day/night rhythms,” Medeiros says. “Dim the lights, whisper instead of talking and skip unnecessary diaper changes if you can.”

Use a low voice, and keep the lights dim. This helps signal to your baby that night is for resting—not for playing, chatting or full-on wakeups.

Keep diaper changes quick and quiet. If your baby doesn’t need a full diaper change—aka they haven’t pooped and their diaper isn’t leaking—skip it. That’s where overnight diapers come in handy. When you do change them, use dim lighting and gentle movements so you’re not fully waking them (or yourself) up. 

🛏️ Pro tip: Try the crib sheet sandwich. Layer a waterproof mattress protector and fitted sheet on top of another set. If there’s a leaky diaper that went through to the sheet at 2 a.m., you just peel off the top layers and everyone’s back to bed faster.

Even small changes like these can help those middle-of-the-night wakeups feel a little smoother (and sometimes shorter).

Here are a few things that can help:

#5 Try Soothing Before Picking Up

Sometimes your baby just needs a little reassurance to fall back asleep—without a full feed or even being picked up.

Before lifting them out of the bassinet, try some in-place soothing first. Shepard-Ohta recommends rhythmic touch like, “Patting their bum, placing a hand on their chest, stroking their forehead or between the eyes or rubbing their back.”

Of course, sometimes nothing beats a cuddle or a feed to get everyone back to sleep quickly and that’s okay, too.

Shepard-Ohta wants to reassure parents that there are no “bad habits” here. “You can always change things up when needed. Do what you need to get the most sleep you can tonight without getting caught up in fear of the future,” Shepard-Ohta says. “I promise you won’t be stuck rocking, nursing to sleep or bouncing on a yoga ball forever!” 

#6 Experiment With a Dream Feed 

A dream feed is when you feed your baby right before you go to bed (even if they’re still asleep) in the hopes of stretching out their first chunk of nighttime sleep.

You gently rouse them just enough to nurse or take a bottle, then (ideally) they drift right back to sleep—and so do you. Some babies respond really well to this and give you a longer stretch of rest. For others, it makes no difference (or even backfires). 

The bottom line? It’s worth a try. If it doesn’t work for your baby, skip it and try something else. (Pro tip: Try the dream feed around the same time each night, like between 10 and 11 p.m., to see if it helps extend that first stretch.)

#7 Expect Regressions, and Roll With Them 

Just when you think you’ve finally figured it all out...your baby starts taking forever to go to sleep, waking up more often or suddenly knows exactly when you're about to sneak away—welcome to a sleep regression.

These temporary disruptions are actually a sign that your baby is learning new skills or going through a developmental leap—not that you’re doing something wrong. 

“We tend to see sleep regressions during big bursts of development, like crawling, teething or separation anxiety,” Shepard-Ohta says. “It’s not a setback—it’s your baby growing.” Yes, it’s also frustrating. But that 2 a.m. party could also mean your baby is working on rolling over—or planning their crawl debut. Progress in disguise.

There are a few common times when regressions tend to show up:

  • Around four months (sometimes as early as three), when babies start cycling through lighter sleep stages.

  • At six, eight, 10 and 12 months, as milestones like crawling, standing or separation awareness kick in.

  • Lots of parents also notice their baby having a harder time sleeping when teething—for obvious reasons. This is definitely temporary and tends to occur in the days right around that tiny tooth erupting. 

  • They may also have sleep regressions at six, eight, 10 and 12 months as they learn new skills and their brains and bodies are busy growing and developing.

#8 Reframe “Sleeping Through the Night”

Let’s talk about that question everyone loves to ask: “Are they sleeping through the night yet?”

Here’s the truth. Shepard-Ohta says that what sleep experts call sleeping through the night is not the 12-hour stretch you’ve probably heard about. It’s actually a five- to six-hour stretch of sleep—and if your baby is doing that, even occasionally, that’s something to celebrate!

“Every baby is different, and sleep isn’t always linear—things can change so quickly, and everything is just a phase,” Shepard-Ohta says.

Bottom line: If you get a five-hour stretch, that’s a win. And if it’s not happening yet? That’s normal, too.

#9 Protect Your Sleep When You Can

Sure, baby sleep is unpredictable, and it’s totally normal to lose sleep when you become a parent. But rest isn’t just nice to have. It’s essential for your mental health, physical recovery and ability to function day to day.

The trenches of sleep deprivation are real. But there are a few small things you can try to make rest more possible (or at least more restorative).

💤 Rest when baby naps—even just a little.

No new parent wants to hear “sleep when the baby sleeps” (and as a parent myself, I still cringe when someone says it). But the truth is, even just 10-15 minutes of rest can help. “Taking just one of your baby’s naps to read a book or listen to a podcast is a nice way to rest, even if you don’t doze off,” says Medeiros. Give yourself permission to rest—the chores can wait.

🕰️ Try shifting your own sleep schedule.

“A lot of my clients cling to their time in the evening and don’t get their first stretch of good sleep until 10 p.m.,” Medeiros says.

But here’s the thing: babies often sleep best in the first part of the night. And that first stretch can be a golden opportunity for you to get some shuteye. If you can, get in bed early and take advantage of that window. You might feel like you’re “losing” your me-time by going to bed early (🙋🏽‍♀️) but honestly? Sleep is the ultimate me-time.

🌙 Practice sleep hygiene for you, too.

We talk a lot about creating a sleep-friendly environment for babies. But yours matters just as much. Here are a few things to help yourself get ready for bed:

  • Dim the lights an hour before bed

  • Limit screen time if possible

  • Keep your room cool and quiet

  • Doing a small wind-down routine (even just brushing teeth + PJs with intention counts)

🫱🏽‍🫲🏼 Ask for help—and say yes to it.

If there is ever a time to ask for (and accept) some help, it’s after you have a baby. If you’re able to, many parents find taking shifts at night a helpful way to get some uninterrupted stretches of sleep. This can look like your partner giving baby their first bottle of the night, letting you sleep, then you take the next feed while they get some sleep, and so on. Consider hiring overnight support (like a night nurse or postpartum doula) if that’s accessible to you, even just once or twice a week. One good night of sleep can make a big difference.

🧠 Mental health check-in.

Sometimes, sleep loss is more than just exhaustion. If you're feeling overwhelmed, anxious or unlike yourself, it may be time to reach out. You don’t have to wait for a “breaking point.” Talking to a healthcare provider or mental health professional can be a proactive step, not a last resort. You deserve rest, too!

When to Reach Out for Help

Sometimes, even with the right setup and strategies, baby sleep still feels overwhelming. That’s when it can help to bring in extra resources, whether it’s for reassurance, ideas you haven’t tried yet or simply knowing you’re not alone. “If exhaustion is impacting safety, mental health or overall family well-being, it may be time to consider more structured changes,” Shepard-Ohta says.

And that doesn’t always have to look like traditional sleep training. She suggests shortening nighttime feed “especially after 12 months if baby is thriving,” or “camping out” methods, where parents stay close as the baby learns to settle in their sleep space.

There are plenty of evidence-based sleep books that walk you through infant sleep patterns and gentle strategies to help babies sleep longer overnight stretches. And if you’re feeling desperate for rest or worried about your baby’s sleep, working with a certified infant sleep consultant can give you a personalized plan and ongoing support. (I have personally done this at least three times and found it helpful!)

Expert Sources

Babylist uses high-quality subject matter experts to provide accurate and reliable information to our users. Sources for this story include:

  • Rachael Sephard-Ohta, certified sleep specialist, infant-parent mental health specialist and founder of Hey Sleepy Baby.

  • Kayleigh Medeiros, a postpartum doula, lactation consultant and founder of Heritage Postpartum.

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