How Much Should a Newborn Sleep? Month-by-Month Guide

The fact that newborns spend up to 16 hours a day sleeping offers cold comfort to parents who struggle to get even six straight hours of uninterrupted sleep every night. After all, during the first few weeks, babies sleep in short sleep cycles that last for just 20 to 50 minutes at a time — between these cycles, they need to be fed, have their diapers changed, and soothed so that they can go back to sleep. This means that you’re on a newborn sleep schedule too and will have to work with your partner in shifts so that you can get at least a couple of hours of sleep at a time. This is incredibly tough, but the good news is that it won’t last forever. In the meantime, you can better cope by using a newborn sleep guide to understand your baby’s sleep requirements and modify your sleep routines to align with your current predicament.

Newborn sleep schedule: Understanding your baby’s needs- Infant sleep schedule. Newborn : less than one month of age. Infant : less than 1 year of age.

Sleep is just as vital for babies as it is for us adults — perhaps even more. It plays a critical role in supporting physical and mental health as it is needed for growth hormone production, neurodevelopment, immune function, and more. This is why newborns need as much as 12 to 16 hours of sleep in a day. At the same time, their circadian rhythms are still not well-developed, so they cannot distinguish between day and night. Consequently, they do not have normal sleep-wake cycles as we do.

Instead, a newborn's sleep schedule is somewhat erratic as they wake up frequently throughout the night, needing to be fed or changed, and put back to sleep. This means that you’re on the clock as your baby cannot go back to sleep without your help. These infant sleep patterns continue for about three months, by which time they begin to learn the day and night cycles, allowing for a more predictable newborn sleep routine.

Infant sleep patterns: What’s normal at each stage

What’s considered normal sleep for an infant changes at different stages during the first year. As a parent, recognising and preparing for these changes can make a big difference, as it allows you to plan ahead so that both you and your newborn can get the best sleep possible.

• 0 to 3 months:
  This period is characterised by patterns of intermittent sleep for up to 16 hours a day, but the circadian rhythm is slowly developing within this period. By the second month, the release of hormones that regulate the sleep-wake cycle, melatonin and cortisol, begins to follow a circadian rhythm.
• 3 to 6 months:
  By this time, the circadian rhythm is better developed, and infant sleep patterns begin to follow a more predictable routine. Babies at this stage begin to sleep for longer periods at night, making this the ideal time to begin sleep training.
• 6 to 12 months:
  During this stage, babies have a stronger circadian rhythm and may even sleep uninterrupted through the night as the need for frequent feedings is significantly reduced. Sleep requirements also reduce, so your baby is likely to only need 10 to 14 hours of sleep a day.

Newborn sleep routine: Establishing healthy habits

Establishing healthy sleep habits begins early, making this an important pillar of any newborn sleep guide. You can start as early as six weeks, while recognising that your baby is still too young to follow a regular sleep schedule. However, this will help strengthen the development of a predictable sleep-wake cycle. Here are some of the basics for establishing a newborn sleep routine:

• Maintain a consistent routine that is soothing for your baby and supports the natural circadian rhythms. This will mean dimming the lights, lowering your voice, and minimising interactions before bedtime.
• For newborns who are not yet three months old, follow short routines, simply involving the basics like a diaper change, a goodnight kiss, gentle rocking, and using a white noise machine.
• By three months, you can start the wind-down routine earlier in the evening and include more elaborate activities based on what your baby finds most soothing. This could include short snuggles, bedtime stories, or lullabies. Try one thing at a time to find what works best for your baby.
• Try to increase interaction during the day, as physical activity in the daytime will help improve nighttime sleep quality and duration.

Newborn sleep tips: Helping your baby sleep better

Here are some simple newborn sleep tips to help improve sleep quality in infants:

• Be consistent and responsive with your daily bedtime routine, as this will help in the months to come and later in life.
• Observe and respond to sleepiness cues, moving your baby to the crib at the first signs of sleepiness so that they learn to sleep on their own.
• Ensure exposure to natural light and fresh air during the day, while limiting light and noise exposure from the evening.
• Keep nighttime feedings low-key with minimal noise and interaction.
• Remember that the safest way for a baby to sleep is alone and on the back in a crib or bassinette without any items like pillows, blankets, toys, or loose bedding.
• Allow your baby to enjoy some tummy time before sleep, but make sure that you’re both awake while doing so.
• You can also give your baby a pacifier, but avoid letting them fall asleep while feeding.
• Infants absorb bedtime hygiene from parents. The more you are regular with your bedtime, the better for you child as they would mimic your schedule.

Newborn nap schedule: Daytime sleep guidance

As newborns spend up to 16 hours a day sleeping, much of their nap time is during the day. This makes it important to establish a newborn nap schedule that supports the circadian rhythm development and healthy sleep habits.

• 0 to 3 months:
  Daytime naps can account for as much as eight hours of sleep, slowly coming down to about four hours in three naps.
• 3 to 6 months:
  Daytime napping should be limited to about four hours, spread across two or three naps.
• 6 to 12 months:
  Time spent napping during the day may gradually reduce to one or two hours, spread across two daytime naps.

Summary and key takeaways for parents

The recommendations in this newborn sleep guide are meant to help you better understand your baby’s sleep requirements, but it’s important to remember that every baby is unique and there are variations in newborn sleep schedules. Typically, the normal range allows for about one hour either way. Moreover, if your baby is healthy and growing well, you have nothing to worry about.

Frequently Asked Questions

1. How much should a newborn sleep?

Newborns typically need 12-16 hours of sleep in 24 hours, but they sleep in short intervals of 20-50 minutes.

2. How do I start a healthy newborn sleep routine?

Begin as early as six weeks with a consistent, soothing bedtime routine that includes dim lights, soft voices, diaper change, gentle rocking or white noise. You can expand the wind-down routine by three months.

3. What are the safest sleep practices for a newborn?

Place your baby alone on their back in a crib or bassinet without pillows, blankets, toys, or loose bedding, and avoid co-sleeping to help reduce SIDS risk. Sleep is extremely important for the growth of the brain, and mental health is a direct derivative of it; hence, ensuring a proper sleep atmosphere is of utmost priority.