Why do newborns wake up so often at night?

Newborns sleep 16-17 hours per day but only 2-4 hours at a time. They have no day-night distinction (there was none in the womb), and REM/light sleep makes up 50% of their sleep. Frequent waking is completely normal - it's a survival instinct and part of healthy development.

How can I help my newborn learn the difference between day and night?

During the day, keep it bright and active with normal household noise. At night, keep it dark and quiet with minimal stimulation. Don't turn on bright lights during nighttime feedings, and keep nighttime interactions boring - no playing when baby wakes at night. Day-night distinction typically begins around 6-8 weeks.

What are the AAP safe sleep guidelines for newborns?

Always place baby on their back to sleep. Use a firm, flat mattress. Remove blankets, pillows, stuffed animals, and bumper pads. Maintain room temperature at 68-72°F (20-22°C). Avoid overdressing. Share room (not bed) for at least the first 6 months. Remember ABC: Alone, on their Back, in a Crib.

When will my baby start sleeping through the night?

Every baby is different, but generally: day-night confusion starts to resolve around 6-8 weeks, longer nighttime sleep stretches begin at 3-4 months, and sleeping through the night becomes possible around 6 months (varies widely). Be prepared for sleep regressions around 4 months and 8 months.

Sleep December 8, 2024 6 min read

Newborn Sleep Tips: Surviving the First Weeks

One of the hardest things for new parents is sleep deprivation. You might wonder why your baby wakes up so often and when you'll ever get a full night's rest. Understanding newborn sleep patterns and learning a few practical tips can help you survive those exhausting first weeks.

Why Newborn Sleep Is Different

Newborns have a completely different sleep structure than adults.

Total sleep time: 16-17 hours per day (sounds like a lot, but...)
Sleep duration: 2-4 hours at a time, then wake up
No day-night distinction: There was no day or night in the womb
Light sleep dominates: REM sleep (light sleep) makes up 50% of their sleep

In other words, frequent waking is completely normal for newborns. It's a survival instinct and part of healthy development.

Tip 1: Help Establish Day-Night Rhythm

Newborns begin to distinguish between day and night around 6-8 weeks. You can help this process along:

During the day: Keep it bright, active, with normal household noise
At night: Keep it dark, quiet, with minimal stimulation
Don't turn on bright lights during nighttime feedings
Keep nighttime interactions boring - no playing when baby wakes at night

Tip 2: Catch Sleepy Cues

Missing your baby's tired signs can actually make it harder for them to fall asleep. Watch for these sleep cues:

Yawning
Rubbing eyes
Pulling at ears
Looking away, glazed eyes
Starting to fuss

When you see these signs, start the sleep routine immediately. Overtired babies become overstimulated and have a harder time settling down.

Tip 3: Safe Sleep Environment (AAP Guidelines)

Follow these safe sleep guidelines from the American Academy of Pediatrics (AAP) to reduce the risk of Sudden Infant Death Syndrome (SIDS):

Always place baby on their back to sleep (supine position)
Use a firm, flat mattress
Remove blankets, pillows, stuffed animals, and bumper pads
Keep baby's face clear of any objects
Maintain room temperature at 68-72°F (20-22°C)
Avoid overdressing - baby should not feel too warm
Share room (not bed) for at least the first 6 months

Important: The ABC's of Safe Sleep - Alone, on their Back, in a Crib. Never place baby to sleep on soft surfaces like adult beds, couches, or armchairs.

Tip 4: Eat-Play-Sleep Routine

Try establishing a Feed → Activity/Play → Sleep pattern:

Separates feeding from sleeping, reducing sleep-feed associations
Baby plays with a full tummy and gets appropriately tired
Predictable rhythm helps baby feel secure

Don't stress about following this strictly in the newborn stage. The routine will naturally develop around 3 months.

Tip 5: Create a Bedtime Ritual

A consistent pre-sleep routine helps baby recognize that it's time for sleep.

Bath (or a gentle wipe-down)
Lotion massage
Change into pajamas
Quiet lullaby or white noise
Dim the lights

It may not seem effective at first, but consistent repetition will start showing results within a few weeks.

Tip 6: Use White Noise

Your baby was in a very loud environment inside the womb (heartbeat, blood flow, digestive sounds, etc.).

Complete silence can actually feel unsettling to them. White noise (shushing sounds, fan noise, rain sounds) can help.

Keep volume at or below conversation level (under 50dB)
Place the sound machine at least 3 feet (1 meter) away from baby
Can leave on all night or turn off after baby falls asleep

Tip 7: Parents Need Rest Too

"Sleep when the baby sleeps" - this advice is hard to follow but truly important.

Prioritize rest over housework during baby's naps
Share night duty (take turns, or one person handles all feeds while the other sleeps)
Aim for sustainable parenting, not perfect parenting

Sleep deprivation is a risk factor for postpartum depression. Taking care of yourself is taking care of your baby.

When Does It Get Better?

Every baby is different, but here's a general timeline:

6-8 weeks: Day-night confusion starts to resolve
3-4 months: Longer nighttime sleep stretches begin
6 months: Sleeping through the night becomes possible (varies widely)

Be prepared for sleep regressions (around 4 months, 8 months, etc.) when things may get harder again temporarily. This is also normal - don't worry.

Final Thoughts

The newborn sleep stage is genuinely hard. But remember that frequent waking is normal and will improve with time.

We hope these tips help you get a little more rest. When you're feeling overwhelmed, don't hesitate to ask for help. You don't have to do this alone.

Sources: American Academy of Pediatrics (AAP) Safe Sleep Guidelines, National Institutes of Health (NIH), Mayo Clinic