newborn sleep tips
this is general information, not medical advice. if you have concerns about your baby's sleep, talk to your GP or child health nurse.
newborn sleep basics
newborns sleep a lot — around 14 to 17 hoursin every 24-hour period. but it doesn't come in one long stretch. expect sleep in 2 to 4 hour blocks, day and night.
- • day/night confusion is normalfor the first 6 weeks — your baby doesn't know the difference yet
- • newborns cannot be sleep trained — they are too young and need to feed on demand
- • feed on demand— don't try to stretch feeds to get longer sleep
- • every baby is different — some sleep more, some less, and that's okay
sleep schedule by age
| age | total sleep | night stretches | wake windows |
|---|---|---|---|
| 0–6 weeks | 14–17 hrs | 2–3 hr stretches, feed on demand | 45–60 min |
| 6–12 weeks | 14–17 hrs | stretches lengthening, may get 4–5 hrs | 60–90 min |
| 3–4 months | 14–16 hrs | 3–4 naps, may start longer night stretch | 75–120 min |
| 4–6 months | 12–16 hrs | 3 naps, 6–8 hr night stretch possible | 2–2.5 hrs |
| 6–9 months | 12–15 hrs | 2–3 naps, can start dropping to 2 | 2.5–3 hrs |
| 9–12 months | 12–15 hrs | 2 naps, longer awake periods | 3–4 hrs |
wake windows explained
a wake window is the time your baby can comfortably stay awake between sleeps. getting this right makes a big difference — an overtired baby actually fights sleep harder.
watch for tired signs:
- • yawning
- • rubbing eyes
- • fussiness or grizzling
- • staring into space
put your baby down at the first signsof tiredness. if you wait until they're overtired, settling them will be much harder.
sleep regressions
4 month sleep regression
- • caused by brain development — sleep cycles are maturing
- • this is a permanent change, not a phase — your baby's sleep is reorganising
- • you may need to adjust your settling techniques
- • one of the toughest regressions, but it means your baby is developing normally
8 month sleep regression
- • driven by separation anxiety — your baby now understands you exist when you leave
- • may start pulling to stand in the cot
- • a big cognitive leap is happening
- • usually passes in 2–3 weeks
12 month sleep regression
- • linked to walking and language development
- • may resist the second nap (don't drop it yet — most babies aren't ready until 14–18 months)
- • usually the briefest regression
tips for all sleep regressions:
- • keep your routine consistent — predictability helps
- • offer extra comfort (cuddles, patting, presence)
- • don't start new habits you don't want to keep long-term
- • it passes — you will sleep again
newborn sleep tips
swaddle — a firm swaddle mimics the womb. stop swaddling as soon as your baby shows signs of rolling.
white noise — a consistent, low hum can help your baby settle and stay asleep longer.
dark room— use block-out blinds for naps and night sleep. darkness signals to the brain that it's time to sleep.
dream feed — a feed at 10–11pm (without fully waking baby) can help stretch the first overnight sleep.
day/night cues — keep daytime bright and noisy, nighttime dark and quiet. this helps set their body clock.
drowsy but awake — when possible, put baby down drowsy but not fully asleep. this helps them learn to self-settle over time.
safe sleep always — always place baby on their back, on a firm flat surface, with no loose bedding, pillows, or toys.
keep it boring — night feeds and nappy changes should be quiet, dim, and brief. no play, no stimulation.
when to worry
most newborn sleep patterns are normal, even when they feel hard. but see your GP or call 000 if you notice:
- • very noisy breathing or grunting with every breath
- • pauses in breathing longer than 10 seconds
- • difficulty waking for feeds
- • not feeding well or refusing feeds
trust your instincts. if something feels wrong, get it checked.
related guides
this information is general guidance and is not medical advice. every baby is different. if you have concerns about your baby's sleep or health, consult your GP or child health professional.