Establishing Sleep Routines for Your 0-3 Month Old

By Tyler Schultz / February 19, 2025

Hey, Super Parents! Welcoming a newborn is an exciting adventure, but it often comes with sleepless nights. Let’s explore how to establish gentle sleep routines to help your little one (and you) get some restful sleep.

Understanding Newborn Sleep Patterns

Newborns (0-3 months) have unique sleep habits:

Total Sleep Time: Approximately 14-17 hours over a 24-hour period.
Sleep Sessions: Short periods, ranging from 2-4 hours, both day and night.
Development: Their internal clocks (circadian rhythms) are still maturing, so they don’t distinguish between day and night.

Source: Sleep Foundation

Tips for Establishing a Gentle Sleep Routine

Recognize Sleep Cues
- Look for signs like yawning, rubbing eyes, or fussiness.
- Respond promptly by initiating naptime to prevent overtiredness.
Create a Calming Bedtime Routine
- Engage in quiet activities such as gentle rocking or singing a lullaby.
- Keep the routine consistent to signal that it’s time to sleep.
Maintain a Comfortable Sleep Environment
- Ensure the room is cool, quiet, and dimly lit.
- Consider using white noise to mimic the soothing sounds of the womb.
Encourage Day-Night Awareness
- During the day, keep the environment bright and engage in regular activities.
- At night, minimize light and noise to reinforce nighttime sleep.
Practice Safe Sleep Habits
- Always place your baby on their back to sleep, on a firm mattress without loose bedding.
- Share a room with your baby, but not the same bed, to reduce the risk of SIDS.

Source: Nemours KidsHealth

Sample Sleep Routine

While flexibility is key, a simple routine might look like this:

Evening Wind-Down
- Dim the lights and reduce stimulation an hour before bedtime.
Gentle Feeding
- Offer a calming feeding session to soothe your baby.
Quiet Time
- Engage in a peaceful activity, like cuddling or soft singing.
Bedtime
- Place your baby in their sleep space while drowsy but awake, helping them learn to self-soothe.