Finding Your ZZZs: A Parent’s Guide to Newborn Sleep

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Welcome to the world of newborn sleep! Right now, you might feel more tired than you’ve ever been in your whole life. That’s normal! Your tiny new baby doesn’t know day from night yet, and their tummy is so small they need to eat all the time. Here’s a friendly guide to help you understand your baby’s sleep and find ways for everyone to get more rest. đź’¤

What’s Normal for Newborn Sleep?

Newborn babies don’t sleep like grown-ups do. Here’s what to expect:

  • Newborns sleep A LOT – about 16-17 hours every day!
  • But they only sleep in short chunks of 2-4 hours at a time
  • They don’t know the difference between day and night yet
  • Their tiny tummies need food every 2-3 hours, even at night
  • Some babies are noisy sleepers – they grunt, squirm, and make funny sounds
  • Your baby might only fall asleep while being held or fed at first

This is all NORMAL! Your baby isn’t trying to make you tired. Their brain and body are just still growing and learning.

The First Weeks: Survival Mode

In the first few weeks, don’t worry about “bad habits” or sleep training. Just focus on these things:

Sleep When Baby Sleeps (Really!)

  • Put aside chores and answer only important messages
  • Even a 20-minute nap helps your body
  • Pull curtains closed and use earplugs if it helps
  • Ask visitors to wait until you’re more rested

Take Shifts With Your Partner

  • One person sleeps for 4 hours while the other watches baby
  • Then switch so both get some solid sleep
  • The “off duty” person can sleep in another room to really rest

Accept All the Help

  • Let friends and family bring meals
  • Ask someone to watch the baby while you nap
  • Have visitors help with small chores instead of just holding the baby

Keep Night Feedings Boring

  • Use low lights during night wakings
  • Speak softly and don’t play with baby
  • Change diaper, feed, and back to sleep
  • Save the fun stuff for daytime!

Helping Your Baby Learn Day and Night

Babies aren’t born knowing when to sleep. Here’s how to help them learn:

During the Day:

  • Open curtains for bright, natural light
  • Talk to your baby in a normal voice
  • Do normal daytime activities and noises
  • Keep baby from sleeping more than 2-3 hours at once during the day

During the Night:

  • Keep lights low or off
  • Use a soft voice and minimal talking
  • Keep things calm and boring
  • Try not to turn on big lights or the TV

This helps your baby’s brain learn when it’s time to be awake and when it’s time to sleep!

Creating Sleep-Friendly Spaces

You don’t need fancy things for a baby to sleep, but these can help:

For Baby:

  • A firm, flat surface with no pillows or stuffed animals
  • Room temperature that feels comfortable (not too hot or cold)
  • White noise machine or app that makes “shhhh” sounds
  • Swaddle blanket to wrap baby snugly like a burrito

For You:

  • A water bottle by your bed or feeding spot
  • Snacks that you can eat with one hand
  • Phone charger where you feed baby
  • Extra pillows for comfort while feeding
  • Something to help you stay awake during feedings (like a show to watch)

Safe Sleep is Best Sleep

Keeping your baby safe while they sleep is super important:

  • Always put baby on their back to sleep
  • Use a firm mattress with a fitted sheet
  • No pillows, blankets, or toys in the sleep space
  • Baby should sleep in your room (but not in your bed) for at least 6 months
  • Keep baby’s sleep space away from cords, heaters, and windows
  • Don’t let baby get too hot – dress them in one more layer than you’re wearing

Common Sleep Challenges and Fixes

Baby Only Sleeps While Being Held

  • Try warming the crib sheet with a heating pad before putting baby down (remove pad first!)
  • Put a shirt you’ve worn near baby so they can smell you
  • Try putting baby down when they’re in deep sleep (floppy arms and legs)

Baby Mixes Up Day and Night

  • Make days bright and nights dark
  • Wake baby for feeds every 2-3 hours during the day
  • Play and talk more during daytime hours

Baby Fights the Swaddle

  • Try different swaddle styles or swaddle sacks with zippers
  • Some babies like their arms up – try a swaddle that allows this
  • Make sure the swaddle isn’t too tight around the hips

You’re Just So Tired You Can’t Think Straight

  • This is when you need to ask for more help
  • Take turns with your partner, even if it means using pumped milk or formula for some feeds
  • Remember this super hard part doesn’t last forever

When Things Get Better

Newborn sleep doesn’t last forever! Here’s when you can expect changes:

  • By 6-8 weeks: Baby may start to have one longer stretch of sleep at night
  • By 3-4 months: Baby’s sleep cycles become more regular
  • By 6 months: Many babies can sleep longer stretches and may need fewer night feedings

Be Kind to Yourself

The most important thing to remember is that being tired doesn’t mean you’re doing anything wrong! All parents of newborns are tired. Some tips to help YOU:

  • Forget about all other chores right now
  • It’s OK if the dishes wait or you order food instead of cooking
  • Take deep breaths when you feel frustrated
  • Remember every baby is different – what works for your friend’s baby might not work for yours
  • If you feel very sad or worried all the time, talk to your doctor – it could be more than just being tired

You’re doing an amazing job, even when it doesn’t feel like it. This hard time will pass, and one day you’ll sleep through the night again. Until then, take it one day (or one hour!) at a time. You’ve got this!

Westchester County Resources

Northern Westchester Hospital – Maternity Services

Provides 24/7 breastfeeding and sleep support from board-certified lactation consultants during your stay, with continued support post-discharge.​nwh.northwell.edu

Westchester Community Health Center – PICHC Program

Offers educational programs on safe sleep and SIDS prevention, aiming to keep babies safe through informed practices.​Westchester Community Health Center

🍼 Putnam County Resources

Putnam County Department of Health – Newborn Support

Provides guidance on safe sleep practices, breastfeeding, and postpartum support, including resources on SIDS prevention.​Westchester Community Health Center

Healthy Families Putnam – Maternal Infant Services Network

Offers home-based services to support expectant families and new parents, focusing on healthy sleep habits and parent-child bonding.​misn-ny.org

Legal Disclaimer: The information provided by our nonprofit is for informational purposes only and not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for medical concerns. We make no guarantees about the accuracy or completeness of the information and are not liable for any decisions made based on it. If you have a medical emergency, call 911 or seek immediate medical care.

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