Sleep Tips for New Parents & Babies
Sleep deprivation is one of the hardest parts of new parenthood. Between nighttime feedings, diaper changes, and unpredictable sleep patterns, getting a full night’s rest can feel impossible. But with the right strategies, you and your baby can find a rhythm that works for both of you.
Here’s how to improve sleep for your little one—and yourself!
Understanding Newborn Sleep
Newborns don’t have a set sleep schedule. Their tiny bodies are adjusting to life outside the womb, and their sleep cycles are much shorter than an adult’s. In the first few months, expect:
🍼 Frequent wakings – Babies wake often for feedings, comfort, or diaper changes.
⏳ Short sleep cycles – Newborns sleep in cycles of about 45-60 minutes.
🌙 Day-night confusion – Some babies sleep more during the day and are awake at night.
This is normal! The goal isn’t to force a strict schedule but to encourage healthy sleep habits over time.
Tips for Helping Your Baby Sleep Better
🛏 Create a Sleep-Friendly Environment
Keep the room dark and quiet at night. Use blackout curtains and a white noise machine.
Keep baby’s sleep space clutter-free—no loose blankets, pillows, or stuffed animals.
🌙 Establish a Soothing Bedtime Routine
A warm bath, gentle massage, feeding, and a lullaby signal that it's time to wind down.
Be consistent. Doing the same things each night helps babies recognize when it’s time for sleep.
🌤 Encourage Day-Night Awareness
Expose your baby to natural daylight during the day to help regulate their body clock.
Keep nighttime feedings calm and quiet to reinforce the difference between night and day.
🤱 Help Baby Fall Asleep Naturally
Put baby down drowsy but awake to help them learn to self-soothe.
Try gentle rocking, swaddling, or a pacifier for comfort.
👶 Follow Safe Sleep Guidelines
Always place baby on their back for sleep.
Use a firm mattress with a fitted sheet—no extra bedding.
Keep baby’s sleep area in your room (but not in your bed) for the first six months.
Tips for Parents: How to Get More Sleep
💤 Sleep When Baby Sleeps – Even short naps can help. Prioritize rest over chores.
🤝 Accept Help – Let your partner, friends, or family take over so you can sleep.
🍵 Stay Nourished – Eating well and staying hydrated supports your energy levels.
🧘♀️ Relax Before Bed – Try deep breathing, Reiki, or herbal teas to wind down.
🔄 Take Shifts – If possible, trade off nighttime care with a partner or support person.
The newborn stage is exhausting, but it won’t last forever. Be patient with yourself and your baby, and focus on creating a routine that supports healthy sleep over time. With consistency and support, you’ll both find your rhythm.
If you’re struggling with extreme exhaustion or postpartum anxiety, don’t hesitate to seek help from a doula, doctor, or sleep consultant. You’re doing an amazing job, and rest is essential for both you and your baby!
