Essential Newborn Sleep Tips from a Sleep Coach

Sleep is the single most important process for an infant's brain development and the release of growth hormones - yet, while sleep is a basic human need, falling asleep is a learned skill.

During early infancy, parents often feel overwhelmed by information or scientific jargon, so here is an age-based, quick-and-easy suggested newborn sleep schedule, as a reference for tired parents.

Newborn Phase

During this phase, your infant does not have a functioning 24-hour sleep wake cycle yet, and their circadian rhythm only starts developing at the third month. This means that, while they need 14-17 hours of sleep a day, they are only napping short naps and waking up often. The key during this phase is to simply create a soothing sleep environment, and nap based upon your newborn’s feeding needs.

Top 10 tips for Newborn Sleep

1. Safe Sleep

Always place baby on back in a crib/bassinet with fitted sheets and a swaddle/snug sleep sack (no blankets/soft toys/blankets) to reduce the risk of SIDS and suffocation.
Room-sharing (but not bed-sharing), and the use of pacifiers reduce the risk of sudden infant death syndrome (SIDS).*
Crib should be kept bare and empty until 12 months of age.*

*Based on recommendations by the American Academy of Paediatrics (AAP)

2. Bedroom Arrangement

White noise provides a sense of comfort and security, and it is scientifically proven to help babies sleep longer.
Blackout curtains and a dark/dim environment is important for sleep, as sunlight can suppress melatonin levels.
Set temperature around 22-23°C. If you do see that your child has prolonged, nightly night sweats, mouth breathing, and is often restless while sleeping, you may confirm with your paediatrician about potential issues with sleep apnoea.
Minimise stimulation, especially in the late afternoon. Opt for simple toys that are not battery powered, and avoid ANY screen time.

3. Rely on Hunger Cues over A Clock

Babies are born with natural ways to show they’re hungry—long before they cry.

If you see hunger cues such as rooting, lip-smacking or fussing, please feed as soon as possible or feed upon waking. Avoid relying on strict sleep schedules at this stage, but rather have a flexible Eat-Play-Sleep routine to encourage full feedings.

4. Observe Sleepy Cues

It is important to learn about wake windows in which newborns should not be awake for more than 1.5 or 2 hours to avoid overtiredness.

When babies begin to show signs like slower movements or yawning, these are sleep cues that they are getting sleepy and ready for rest.

If the above sleep cues are missed, babies may become overtired. Overtired bodies release the stress hormone cortisol, that makes falling asleep and staying asleep more difficult. Signs of overtiredness include hysterical crying, persistent fussiness, and difficulty settling down to sleep.

5. Do NOT Try to Follow Any Set Schedule

Try to feed upon waking as feeding during your newborn's most alert phase allows for full feeds instead of "snacking". It reduces the chances of falling asleep while nursing (though it may still happen at this stage) and allows for you to burp while more alert.

6. DO Consider Setting Up A Soothing Daily Bedtime Routine

Predictability in routine provides comfort and a sense of security. You may consider incorporating the following into newborn baby sleep routine, eg. a warm bath, a massage, milk feed while reading a book, white noise, dim lights, bedtime.

7. Log Sleep Data

Similar to feed data, this helps you ensure that his/her sleep needs are met.

8. Parent Survival

Sleep in while your newborn sleeps – particularly for postpartum mothers, adequate sleep helps with mood, lessen chances of postpartum anxiety, supports your breastmilk supply (if you’re feeding), and your general recovery.
Take shifts with a partner, and avoid assuming that one caretaker needs to be able to do it all – it certainly takes a village.

9. Check-in with Your Paediatrician

To make sure your newborn is well supported during this critical time.

10. Breathe, and Get Help When You Need It

Developmentally, newborns' brains and bodies are hard at work, and there will be phases where suddenly they are a lot fussier than normal, and find falling sleep a lot tougher.

Sample Feeding schedules for Newborn

Every baby is unique, and their needs can change from day to day. Feeding plays a crucial role in supporting a baby’s overall well-being, including their ability to relax and settle into restful sleep. Instead of sticking rigidly to a schedule, observe your baby’s cues and adjust the schedule.

	Breastfed Newborn	Formula-fed Newborn
Feeds	Every 1.5–3 hrs (day/night)	Every 2.5–4 hrs (longer gaps at night is possible)
Night	2–4 night feeds (cluster feeding common in evenings)	May sleep 3–5 hr stretches after 2 weeks (if weight gain is good)
Pro Tips	Offer both breasts per feed to ensure that your newborn can access your hindmilk (fat-rich milk)	Don’t force larger bottles, but rather observe their cues of fullness (overfeeding risks spit-up/gas)

Sleep Adjustments in Newborns

Breastfed newborns

Shorter sleep durations (1.5–2 hrs).
Co-sleeping in the same room with a safe, co-sleeper latched on to your adult bed (bedsharing is not recommended by the AAP and have potential SIDS and suffocation risks).

Formula-Fed newborns

May have slightly longer sleep stretches (allow for sleep between feeds based on a regular feeding schedule that is maximum every 3-4 hours).
Prioritise safe sleep positions (always on back) to lower the associated risk of SIDS.

Special Considerations Other Than Newborn Sleep Schedule

1. Combination Feeding

If supplementing with formula, breastfeed first to maintain supply.
Expect variability in sleep/feeding patterns especially during growth spurts at 2-3 weeks, 6 weeks, and 3-4 months.

2. Gas & Digestion

Formula-fed: Follow paediatrician's recommendations.
Breastfed: Staying mindful of mother's diet. Follow paediatrician's recommendations - avoid alcohol consumption, as it can significantly lower the amount of Rapid Eye Movement (REM) sleep in your newborn.

3. Weight Gain

Both: Track wet diapers (6+ per day) and schedule paediatrician checkups regularly.
Formula-fed: Easier to overfeed—stop when baby shows fullness cues.

If you're feeling exhausted or unsure about your baby's sleep patterns, you're not alone. A certified gentle sleep coach can provide personalised guidance, help you better understand your baby’s unique sleep needs, and create a custom sleep plan that works for your family. Consult our sleep coach for more sleep guidance and we are always by your side to support you and your little one.

Here are some reliable sources on infant sleep and development for further reading