How to encourage healthy sleep habits in the newborn stage

Those first weeks with your newborn are a beautiful blur of cuddles, feeding sessions, and yes - sleepless nights. As a sleep consultant who specialises in gentle approaches, I want to reassure you that while newborns aren't developmentally ready for sleep training, you can still lay the groundwork for healthy sleep habits without a strict schedule or letting your baby cry.

Understanding Newborn Sleep

Newborns sleep differently than we do. Their sleep cycles are shorter (about 45 minutes), they spend more time in active REM sleep (which is why they're so wiggly!), and they need to feed frequently. Most babies need 14-17 hours of sleep in a 24-hour period, but this is broken into many small chunks.

Remember: Irregular sleep patterns are completely normal at this stage and not a sign you're doing anything wrong.

Creating a Sleep-Friendly Environment

Try the 5 S's: Swaddling, Side/Stomach position (for soothing, not sleeping), Shushing, Swinging, and Sucking can trigger your baby's calming reflex. You don't need all five - find the combination that works for your unique baby.

Use white noise: It mimics the whooshing sounds of the womb and masks household noises that might startle your little one.

Consider room-sharing: Having baby's bassinet near your bed makes night feeds easier and aligns with safe sleep recommendations.

Watch for light exposure: Keep nighttime interactions dim and quiet, while ensuring plenty of natural light during daytime naps to help develop their circadian rhythm.

Responsive Settling Techniques

Follow their cues: Watch for early tired signs - yawning, eye rubbing, looking away, becoming quieter. Catching this "sleepy window" before overtiredness sets in makes settling easier.

Respect the fourth trimester: Your arms, heartbeat, and gentle movement are familiar comforts. Contact naps and babywearing can be wonderful tools during this adjustment period.

Try the pause: When your baby stirs or makes noise in sleep, give them a moment before responding. Sometimes babies are just transitioning between sleep cycles and will settle back on their own.

Feed-play-sleep awareness: While strict schedules aren't appropriate for newborns, being mindful of this natural rhythm can help. Try for some awake time after feeds rather than letting baby always fall asleep while feeding.

Begin Gentle Routines

A full bedtime routine is unnecessary for newborns, but simple consistent cues like a quick warm bath, gentle massage, fresh nappy, feeding, and a lullaby can signal that longer sleep time is approaching.

Even for naps, a mini-routine of drawing curtains, using a sleep phrase like "it’s sleepy time” and a quick cuddle can become powerful sleep associations.

Be Kind to Yourself

The newborn stage is about survival and connection. If contact naps and feeding to sleep work for your family right now, that's perfectly okay. You cannot spoil a newborn with too much love and comfort.

Remember that each small step toward healthy sleep habits counts, even on days when nothing seems to work. Your responsive presence is building the security and trust that forms the foundation for good sleep in the months to come.