Normal Newborn Sleep
What’s Actually Normal Newborn Sleep?
Let’s get one thing out of the way, newborn sleep is wild.
It’s messy. It’s unpredictable. It doesn’t follow any kind of routine no matter how many “perfect schedule” PDFs you download. And honestly? That’s exactly how it’s meant to be.
If your newborn is only sleeping in short stretches, wants to feed all night, or only naps while held, you’re not broken. You’re not failing. You’re parenting a human who just left the womb.
Here’s what’s actually normal in those early weeks… and what you can do to support both your Bub’s sleep and your sanity.
1. Newborns don’t know night from day
Your newborn isn’t trying to ruin your life by partying at 2am. They simply don’t have a circadian rhythm yet.
They’ve spent 9-ish months in the dark and their body clock hasn’t kicked in. That’s why they might sleep long stretches during the day… then wake hourly overnight. Completely normal. Frustrating? Sure. But biologically normal.
What can help:
Expose Bub to natural light during the day, keep nights dim and boring (think: quiet feeds, low light, no eye contact rave-ups). This gently cues their body clock over time.
Waking them for feeds during the day and not letting a nap exceed 2 hours before you wake Bub and give them a feed.
2. Sleep feeds sleep… but feeding comes first
In the newborn stage, feeding and sleep are intertwined. Most sleep challenges at this age are actually feeding-related, think: low intake, uncomfortable tummies, or cluster feeding.
Your Bub’s sleep will usually follow once their little belly needs are met.
What can help:
Feed responsively, often burp and keep an eye on signs of wind or reflux. If something feels off, don’t be afraid to get feeding support whether that’s from a midwife, lactation consultant or trusted GP.
3. Contact naps are not a ‘bad habit’
Newborns crave closeness with Mama. You’re their safe place for 9 whole months. It’s no wonder they sleep better on your chest or in your arms.
It’s not spoiling them. It’s biology. And that’s a good thing.
What can help:
Use a carrier if you need hands free. Trade shifts with a partner or support person. Lay down with Bub on your chest (safely!) if you’re exhausted. It doesn’t have to look perfect to be working.
4. Awake windows are teeny tiny
Newborns can usually only stay awake for 45–60 minutes at a time and that includes feeds. It’s really easy to miss their tired signs in the chaos of newborn life.
What can help:
Try offering sleep within that first hour awake (earlier if they’re yawning, zoning out or getting fussy). A calm wind-down and contact nap can be magic.
5. Settling techniques are just tools, not rules
You don’t need to teach your newborn to self-settle. That’s not a thing at this age. But you can use calming techniques to help Bub feel safe and secure as they drift off.
The 5 S’s can be game changers:
Shushing
Swaying
Swaddling (arms down, firm by their side or at their chest)
Side-settling (while supervised)
Sucking (breast, bottle, dummy, whatever works)
What can help:
Use whatever combo works for your babe. Often all these 5 S’s combined and some patience to let it all work, will settle your Bub in no time.
6. Your sleep matters too
This isn’t just about the baby.
You’re recovering. You’re learning. You’re probably more touched out than you ever thought possible. And you’re doing it all on broken sleep.
Please know: you’re allowed to rest. You’re allowed to ask for help. You’re allowed to not love every second. None of that makes you a bad mum, it makes you human.
Final thoughts?
Newborn sleep isn’t a problem to fix. It’s a season to be supported through.
And if you’re deep in the trenches and need someone to talk to (who won’t tell you to let them cry it out at 3 weeks old), I’ve got you.
You’re doing better than you think ❤️
