Posted on October 20th, 2025

Introduction: Understanding Newborn Sleep

For new parents, few things are as confusing or exhausting as figuring out your baby’s sleep. Between late-night feedings, unpredictable naps, and constant changes, it can feel like rest is out of reach.

But here’s the truth: newborn sleep is not supposed to look perfect. It’s a learning process for both you and your baby.

At Hooria Health and Maternal Support, we help families understand what’s normal, what’s not, and how to gently shape healthy sleep routines during the first three months of life.

1. What “Normal” Looks Like in the First 3 Months

Newborns have very different sleep patterns from adults. Their tiny stomachs need frequent feedings, and their sleep cycles are shorter.

Here’s what to expect:

• Newborns sleep 14–17 hours per day, but in 2–4 hour stretches.

• They don’t yet know the difference between night and day.

• Frequent waking for feeding is healthy and necessary.

• Growth spurts or developmental changes may temporarily disrupt sleep.

It’s all part of your baby’s natural rhythm as their brain and body grow rapidly.

2. Creating a Safe Sleep Environment

Safety always comes first. Follow these safe sleep guidelines recommended by the American Academy of Pediatrics:

• Place your baby on their back for every sleep.

• Use a firm, flat sleep surface (crib, bassinet, or play yard).

• Keep the crib free of pillows, blankets, and stuffed animals.

• Avoid co-sleeping in the same bed; instead, room-share for the first 6 months.

• Keep the room smoke-free and at a comfortable temperature.

For many families, these guidelines can be adapted respectfully alongside cultural traditions. At Hooria Health and Maternal Support, our doulas help families find safe, culturally meaningful ways to keep baby close while protecting their well-being.

3. Day vs. Night: Teaching the Difference

Newborns don’t yet understand that daytime is for play and nighttime is for sleep, but you can gently help them learn.

During the day:

• Keep rooms bright and lively.

• Talk, sing, and play during feedings.

• Let natural light in whenever possible.

At night:

• Dim the lights.

• Speak softly and limit stimulation.

• Keep diaper changes calm and quick.

Over time, your baby will begin associating darkness with rest, often by the end of the third month.

4. Developing Gentle Routines

Consistency helps your baby feel secure. Around 6–8 weeks, start introducing a simple bedtime routine such as:

• Bath or gentle wipe-down

• Feeding

• Lullaby, prayer, or soft song

• Swaddling or quiet cuddles

These predictable cues help your baby’s body recognize it’s time to sleep.

If your culture includes bedtime rituals, like storytelling, soft chanting, or quiet family time, these can be beautiful parts of your baby’s early routine, too.

5. Responding to Your Baby’s Cues

Your baby communicates through body language long before words. Learn to recognize early sleep cues, such as:

• Yawning or rubbing eyes

• Turning their head away

• Fussiness or quiet whimpering

Try putting your baby down when they’re drowsy, not fully asleep. This helps them learn to fall asleep independently, while still feeling safe in your presence.

6. Common Sleep Challenges (and How to Handle Them)

Night Wakings: Normal in the early months. Feed, burp, and resettle calmly. Daytime Naps: Short and irregular at first, no need to force a schedule yet.

Cluster Feeding: Babies may feed more often in the evening; it’s temporary. Gas or Reflux: Try gentle burping or holding the baby upright after feeding. Overstimulation: Keep evenings quiet and lights low to help the baby unwind.

Remember, every baby’s sleep pattern is different. Avoid comparing to others, trust your instincts and your baby’s signals.

7. Caring for Yourself, Too

You can’t pour from an empty cup. Sleep deprivation affects parents deeply, emotionally, and physically. Here are ways to take care of yourself:

• Nap when the baby naps, even for 20 minutes.

• Trade shifts with your partner or a trusted family member.

• Accept help with meals and chores.

• Keep snacks and water by your bedside for middle-of-the-night feedings.

At Hooria Health and Maternal Support, we remind mothers that rest is recovery. Your healing and mental health are just as important as your baby’s needs.

8. When to Reach Out for Extra Help

If your baby:

• Sleeps excessively (over 20 hours a day)

• Has trouble breathing or feeding

• Cries inconsolably for long periods

• Shows poor weight gain

Contact your pediatrician or reach out to a postpartum doula. Sometimes, what looks like a sleep problem is just a need for extra support and education.

Final Thoughts: Rest, Rhythm, and Reassurance

The first three months are about finding rhythm, not perfection. Every nap and every night brings you and your baby closer to understanding each other.

If you’re feeling overwhelmed or unsure about your baby’s sleep, reach out to Hooria Health and Maternal Support. Our doulas and postpartum specialists can help you create a gentle routine that respects your culture, your instincts, and your baby’s natural rhythm.

Contact Hooria Health and Maternal Support today to start a conversation about newborn sleep and postpartum care.