It’s 3 a.m.

You just fed the baby 45 minutes ago.

They’re awake again.

You’re Googling “newborn sleep” wondering if something’s wrong.

Spoiler: Nothing’s wrong. This is newborn sleep.

We’ve done this three times—different babies, same exhaustion, same middle-of-the-night panic spirals.

Here’s a glimpse on what’s actually normal, why it’s so hard, and the small things that helped us survive.

What this won’t do: promise perfect sleep or rigid schedules.

Newborn sleep isn’t a problem to fix, it’s a phase to survive.

What’s Is Normal with Newborn Sleep

If your baby wakes every hour, fights every nap, and only sleeps when held, you’re not doing anything wrong. You’re experiencing a newborn.

Sleep cycles are short

Newborns cycle through sleep every 50-60 minutes (adults take 90-120). That’s why they wake constantly—they’re cycling in and out of light sleep twice as often as you.

Wake windows are tiny

Most newborns can only handle 45 minutes to 1.5 hours awake before they’re overstimulated. Miss that window by ten minutes and you’ve got an overtired baby who won’t settle.

Night stretches are unpredictable

Some babies give you one 3-4 hour stretch early on. Many wake every 1-2 hours all night. Both are normal.

Total sleep is fragmented

Newborns sleep 14-17 hours in 24 hours, but never all at once. It comes in short, chaotic bursts.

There’s no day-night distinction

Not until 4-6 weeks. Your baby doesn’t know 3 a.m. is for sleeping.

The 3 Phases of Newborn Sleep

Newborn sleep doesn’t improve in a straight line, but there are three loose phases that most babies move through.

Knowing what’s coming helps you adjust expectations and recognize progress when it happens.

Weeks 0-6: Pure Survival

No day-night awareness.

Sleep comes in 1-3 hour stretches, sometimes less.

Your baby might only sleep while being held. Nights feel endless.

Your only job: Feed the baby. Sleep when you can. Accept all help offered.

What helps:

  • A safe sleep setup (more on that below) and mindset shifts. This is not the time to implement routines or schedules. This is the time to survive.
  • Nap when the baby naps, even if it’s 11 a.m. and you haven’t showered.
  • Order takeout. Lower every expectation you have about productivity, cleanliness, and normal life.

Skip entirely: Schedules, elaborate routines, comparisons to other babies, sleep training advice. None of it applies yet.

Weeks 6-10: Tiny Patterns Emerge

You might start seeing one longer stretch at night—maybe 3-5 hours.

Day and night start to differentiate.

Your baby might have a fussy period at the same time each evening (usually 5-10 p.m.). These are patterns, not problems.

Your job: Notice the patterns.

What helps:

  • Simple bedtime cues. Keep the room dark at night, dim the lights during night feeds, use brighter light during the day.
  • Blackout curtains, white noise, a consistent sleep space. We’ll cover specifics below.

Still skip: Strict schedules and elaborate bedtime routines. Keep it simple. Diaper, feed, dark room, done.

Weeks 10-12: Momentum Builds

Sleep becomes more predictable here.

You might get one 4-6 hour stretch at night. Naps might start happening at roughly the same times each day (though they’ll still be wildly inconsistent).

Your job: Build on the natural rhythms you’re seeing. If your baby tends to get sleepy around 7 p.m., start winding down at 6:45 p.m. If they nap better in a dark room, make that the norm.

What works now: A loose routine. Not a strict schedule, but a predictable wind-down. Dim lights, same sleep space, consistent cues. This helps your baby’s brain start associating certain actions with sleep.

Naps will still vary wildly. Some days they’ll nap for two hours. Some days, 20 minutes. Sleep regressions happen. Growth spurts disrupt everything. This is still normal.

Newborn Sleep Safety Rules

Always:

  • Back to sleep, every time. The ABCs: Alone (baby sleeps in their own space), Back (always on back, never stomach/side), Crib (bare crib—no blankets, bumpers, toys).
  • Firm, flat surface. Bare crib/bassinet with tight-fitting sheet. Nothing else.
  • Room-share without bed-sharing. Keep baby’s crib in your room for 6-12 months, but don’t bring them into your bed.
  • No inclines. Flat surfaces only. No inclined sleepers, swings, or car seats for unsupervised sleep.
  • Stop swaddling once they can roll. A swaddled baby who rolls can’t push back up.

Never:

  • Bed-share (suffocation risk)
  • Use soft bedding (blankets, pillows, bumpers)
  • Prop bottles (choking hazard)

Call pediatrician if:

  • Snoring, breathing pauses, frequent congestion
  • Extreme sleepiness, hard to wake for feeds (first weeks)
  • Refusing to feed or not gaining weight
  • Not waking every 3-4 hours in first month

Helpful Newborn Sleep Gear Recommendations

  • Bassinet with see-through sides
  • Sleep sacks
  • White noise (hit or miss), phone app works fine
  • Blackout curtains (after 6 weeks)

Don’t need:

  • Smart bassinets ($1,500+ not necessary)
  • Sleep books in month one
  • Fancy swaddles (cheap muslin works)
  • Breathing monitors (increased anxiety)

No product fixes newborn sleep. Start with free tweaks.

You’re doing great!

This is hard because it’s supposed to be hard. You’re not failing. You’re in the hardest phase.

Timeline:

  • 6-8 weeks: Day/night improves
  • 3 months: One longer stretch possible
  • 6 months: Most do longer stretches with/without training
  • 12 months: You’ll barely remember this phase

Newborn sleep chaos is universal and temporary. Most babies settle by 3-6 months without heroics. Patience often trumps intervention. One wake-up at a time, you will sleep again.

FAQ

How much sleep does a newborn need?

Newborns need 14-17 hours of sleep in a 24-hour period, but it comes in short, fragmented stretches—usually 2-4 hours at a time, sometimes as short as 1-2 hours. Frequent waking is completely normal and biologically necessary for feeding.

When do newborns start sleeping longer stretches?

Most babies start giving one 4-6 hour stretch at night somewhere between 8-12 weeks. By 6 months, most babies are capable of sleeping 5-6 hours or more. Every baby is different, but longer stretches usually emerge naturally as their stomachs grow and their circadian rhythms develop.

Is it normal for a newborn to wake every 2 hours?

Yes. Waking every 1-3 hours is biologically normal for babies aged 0-3 months. They have tiny stomachs and need to eat frequently. This isn’t a sleep problem—it’s how newborns are designed to function.

Should I wake my newborn to feed?

In the first few weeks, yes—especially if your pediatrician is monitoring weight gain. Most doctors recommend waking a newborn every 3-4 hours during the day to feed until they’ve regained their birth weight. After that, follow your pediatrician’s guidance. Once your baby is gaining well, you can usually let them sleep at night and feed on demand.

When can I start sleep training?

Not before 4 months at the earliest. Newborns aren’t developmentally ready for sleep training—they need to eat frequently, and they don’t have the neurological maturity to self-soothe or learn independent sleep skills. Most experts recommend waiting until 4-6 months, and some suggest waiting even longer. [Link to: When to start sleep training (4-6 month guide)]

How do I know if my baby’s sleep is a problem or just normal newborn chaos?

If your baby is eating well, gaining weight, and waking frequently (every 1-3 hours), that’s normal. If you’re seeing snoring, breathing pauses, extreme difficulty waking for feeds, refusal to eat, or poor weight gain, call your pediatrician. But if your baby just won’t sleep unless held, wakes up constantly, and fights naps—that’s annoying, exhausting, and completely normal. It’s not a problem. It’s a newborn.