How to Help Your Newborn Sleep Better (Without Harsh Methods)

natalienorville7
Jul 29
4 min read

As a Pediatric Nurse Practitioner and founder of Sound Sleep, I’ve worked with several exhausted parents wondering how to get their newborns to sleep—even for a few uninterrupted hours. If you're reading this at 2 AM googling “baby won’t sleep at night”, please know: you’re not alone.

Creating healthy sleep habits early on doesn’t require rigid schedules or harsh methods. In fact, the first 3 months are the ideal time to gently establish a sleep foundation that supports both your baby’s development and your own well-being.

This blog post offers newborn sleep tips rooted in medical insight, research, and personal experience. If you're trying to navigate those unpredictable first weeks and looking for a way to help your newborn (and yourself!) sleep better, you're in the right place.

What Does Normal Newborn Sleep Look Like?

If you're wondering what’s a normal newborn sleep schedule, here’s the truth: newborns don’t follow predictable patterns just yet. Their sleep is fragmented and often frustrating—but also completely developmentally appropriate.

Newborns sleep about 16–20 hours per day, broken into short bursts.
Sleep cycles last only about 45 minutes to an hour, leading to frequent wakings.
Their circadian rhythm (day-night cycle) is still developing, which explains why your baby may be wide awake at 3 AM.
Feeding every 2–4 hours, including at night, is biologically necessary—especially during the first two months.

Understanding these biological norms can relieve a lot of stress. Your baby can sleep better—but it sometimes takes the right tools to set you you up for success.

Top Newborn Sleep Tips (Backed by Research + Real Life)

Here are simple, effective strategies to gently improve your newborn’s sleep:

1. Create a Consistent Sleep Environment

A soothing, predictable sleep space helps promote deeper rest—even in the early weeks.

Use blackout curtains to reduce light
Try a white noise machine to mimic womb sounds
Stick to a safe sleep space—a firm crib or bassinet (per AAP safe sleep guidelines)

This sets the tone for long-term sleep success and helps prevent overstimulation.

2. Follow Age-Appropriate Wake Windows

Most newborns can only stay awake for 45 to 60 minutes at a time. Missing these windows often leads to overtiredness, making sleep harder.

Watch for sleepy cues like:

Yawning
Glazed-over eyes
Fussiness or arching

This simple timing trick is one of the easiest ways to help a baby sleep longer stretches.

3. Support Day-Night Awareness

One of the first things you can do is help your baby learn when it’s day and when it’s night.

Keep lights on and noise levels normal during the day
Take baby outside in the morning for natural light exposure
Keep nighttime feeds quiet, dark, and boring

These cues support the development of your baby’s internal clock (circadian rhythm), essential for long-term sleep success.

4. Start a Bedtime Routine—Even Now

Even in the newborn phase, a gentle bedtime routine promotes sound sleep for babies.

Try a simple 3-step routine:

Warm bath
Soft song or story
Gentle cuddle in a dark room

This helps signal the transition from wake time to sleep and forms the building blocks for future baby sleep training when developmentally appropriate.

5. Feeding and Sleep Are Connected

Your baby is biologically wired to fall asleep while feeding—but over time, gently separating feeding from sleep can help promote independent sleep skills.

Try feeding earlier in the bedtime routine, followed by a short song or rocking to prevent a strong feed-sleep association later on.

Feel Like You're Doing Everything and Still Not Sleeping?

That’s where expert guidance can make all the difference.

If you’re overwhelmed by inconsistent naps, frequent night wakings, or a baby who only sleeps on you—it’s time to get support. I’ve taken everything I know as a medical provider, sleep coach, and parent, and created a guide specifically for the newborn stage.

🌙 The Sound Sleep Newborn Guide 🌙

Your complete roadmap to better sleep in the first 3 months—without sleep training.

50+ pages of expert guidance from a Pediatric Nurse Practitioner
Gentle strategies to promote longer stretches of sleep
Sample newborn sleep schedules
Solutions for common struggles like “baby won’t sleep unless held”
Advice on feeding, soothing, naps, and more
Instant download + lifetime access

All for just $39. 👉 Click here to grab your guide and start building your baby’s best sleep from the start.

Need More Personalized Support?

If you're craving more individualized help and hands-on guidance, I also offer 1:1 coaching for newborn families. This is perfect for parents who want expert eyes on their specific situation and real-time support as they navigate these early weeks.

With 1:1 coaching, you’ll receive:

💬 Direct access to text me with your questions 📞Several one-on-one support calls tailored to your baby’s needs 📝 A fully customized sleep plan for your newborn 📚 Helpful PDFs and bonus resources to guide you every step of the way

You don’t have to figure this out alone. Let’s build a plan that fits your baby, your goals, and your parenting style. 👉 Click here to schedule a 1:1 coaching or send me a DM to chat.

Q: How many hours should a newborn sleep? A: Most newborns sleep 16–20 hours per day, in short bursts throughout the day and night.

Q: When do babies start sleeping through the night? A: Many babies begin sleeping longer stretches between 3–6 months, but every baby is different.

Q: How can I help my newborn sleep longer at night? A: Try wake windows, a dark sleep environment, white noise, and supporting day-night awareness.

Final Thoughts

Helping your baby sleep better doesn’t mean being rigid, and it definitely doesn’t mean doing it alone. Whether you're 6 days or 6 weeks into parenthood, it’s never too early to start laying the groundwork for healthy sleep.

You—and your baby—deserve rest. Let’s get you there.

With warmth and expertise, Natalie Norville, Pediatric Nurse Practitioner and Founder of Sound Sleep