Newborn sleep explained: What’s normal and how to support better rest

Welcoming a newborn is magical, but it can also be overwhelming and daunting, especially when sleep isn’t going as expected. If your baby isn’t sleeping like your friend’s baby, it’s easy to worry something’s wrong. However, newborn sleep is unpredictable and that’s okay.

In this blog, we’ll explore what’s normal in the early months and how you can gently support your baby’s sleep without pressure or unrealistic expectations.

What is normal for newborn sleep?

• Waking frequently through the night
  Newborns have tiny tummies and need to feed often, so waking through the night is completely normal. Being able to wake easily is also a protective instinct.

• Short wake windows and irregular naps
  Newborns can usually only stay awake for around 45 minutes before needing sleep again. They may sleep 16–18 hours in a 24-hour period, but naps can be short and unpredictable, sometimes just 20–30 minutes.

• Preferring to sleep on you
  It’s incredibly common for babies to resist sleeping in their cot or basket. You are their comfort and safe space. Try gently introducing the cot during calm, awake moments to help them become familiar with it.

• Waking shortly after being transferred
  You’ve held your baby for 20 minutes, they seem deeply asleep, so you try putting them down. Then 10 minutes later, they’re awake again. This is normal. Newborns spend a lot of time in light sleep and are sensitive to changes in environment, temperature, and sound.

• Noisy sleeping
  Grunting, snuffling, flailing arms and legs, these are all part of active sleep. It can be surprising, but it’s completely normal and doesn’t always mean your baby is waking or uncomfortable.

• Startling when placed in the cot
  Some babies are more sensitive to movement, and the Moro reflex (startle reflex) can cause them to wake when laid down. Try placing their feet down first, followed by their body and head, to reduce the chance of startling.

Ways You Can Support Your Baby’s Sleep

• Follow safe sleep guidelines
  Always refer to the Lullaby Trust for up-to-date safe sleep advice, including sleep positions and cot safety.

• Expose them to daylight in the morning
  Your baby’s circadian rhythm (body clock) doesn’t develop until around 12 weeks. Morning light helps guide their internal clock and distinguish day from night.

• Keep nights calm and days active
  Make bedtime darker and quieter and keep daytime brighter and more stimulating. This contrast also helps your baby begin to understand the difference between night and day.

• Create a calm sleep environment
  Mobiles and projector lights can be beautiful, but for some babies, they’re overstimulating. Keep the sleep space simple and soothing.

• Consider swaddling
  Swaddling can help babies who wake themselves with sudden movements. Always follow safe swaddling guidelines from the Lullaby Trust.

• Watch for tiredness cues
  Wake windows are helpful, but tuning into your baby’s tiredness signals -yawning, staring into space, rubbing eyes - can help you catch the best moments for sleep.

• Introduce gentle routines
  You don’t need a strict schedule, but a loose routine can help some parents feel more in control and create bonding moments before bed. If you prefer to go with the flow, that’s okay too.

You’re Not Creating Bad Habits

One of the biggest worries new parents have is whether they’re “making a rod for their own back” by comforting or holding their baby to sleep. Responding to your baby’s needs in these first months, whether that’s feeding, cuddling, or helping them sleep, is not creating bad habits. It’s building trust, security, and attachment.

In the early months, your baby is learning that the world is safe and that you’re there for them. Sleep habits evolve over time, and what works now may naturally change as your baby grows. If you want to make changes later, gentle sleep strategies can help, but for now, meeting your baby’s needs is ok.

Coping with Sleep Deprivation

The constant waking can be a shock to the system. Even if you expected sleepless nights, the reality can be harder than imagined. If you're struggling, know that you're not alone and it’s okay to ask for help. Whether it’s a friend, family member, or neighbour, people are often more than happy to support you.

Looking Ahead: The 4-Month Sleep Regression

Around 12 weeks, your baby’s sleep cycles begin to mature and resemble adult sleep patterns. This shift can lead to more frequent waking and shorter naps, often referred to as the 4-month sleep regression.

📌 Look out for my upcoming blog on the 4-month regression.
If you need support before then, you can book a sleep assessment call here.

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