Bringing a newborn home is magical, but let’s be honest, it’s also exhausting! The first few months are often a blur of feeds, cuddles, and, of course, sleepless nights. Many new parents wonder, Is my baby sleeping enough? Why do they wake up so much? Will I ever sleep again?
The good news? Everything you’re experiencing is completely normal, and it does get easier. Let’s break down newborn sleep patterns, why babies wake so often, and what you can do to survive (and even enjoy!) this phase.
What’s Normal for a Newborn’s Sleep?
Newborns sleep a lot—anywhere between 16 to 18 hours a day (Hirshkowitz et al., 2015). That sounds like a dream, right? But here’s the catch: they sleep in short bursts, usually lasting between 30 minutes to 3 hours at a time, around the clock.
This happens because newborns don’t have a circadian rhythm (the internal body clock that helps adults differentiate between night and day). That’s why babies wake frequently, to feed, to be comforted, or simply because their bodies aren’t wired yet to sleep in long stretches.
At around 10 to 12 weeks old, babies start developing their biological clock, making night-time sleep more consolidated (Rivkees, 2003). Until then, expect plenty of broken sleep and night wakings. It’s totally normal, even if it’s incredibly tiring!
Why Do Newborns Wake So Often?
Several factors influence newborn sleep patterns, including:
1. Their Circadian Rhythm is Still Developing
Babies aren’t born with an internal body clock that tells them when it’s day or night. This is why they wake up at all hours and don’t follow the same day-night rhythm that adults do. Around 10-12 weeks, their circadian rhythm starts to mature, helped along by exposure to natural daylight and darkness at night. (Rivkees, 2007)
2. Hormones Play a Big Role
Melatonin (the hormone that makes us sleepy) is produced in response to darkness. However, newborns don’t start making melatonin properly until about three months old. Meanwhile, cortisol (a hormone that helps keep us awake) fluctuates differently in newborns, which means their sleep patterns can feel all over the place.
3. Frequent Waking is a Survival Mechanism
From a biological perspective, waking frequently is actually protective. It helps ensure babies get enough food and may even reduce the risk of Sudden Infant Death Syndrome (SIDS). While it’s tough for parents, these frequent night wakings are completely normal and temporary.
Biological Norms vs. Cultural Expectations
Every culture has different ideas about how babies should sleep. In some cultures, co-sleeping is the norm, while in others, parents are encouraged to have babies sleep in separate rooms. These norms shape parental expectations, sometimes making parents feel like their baby should be sleeping through the night by a certain age, when in reality, frequent night waking is biologically normal.
Western cultures often emphasise “sleeping through the night” as an early milestone, but in many parts of the world, babies sleep alongside caregivers, waking frequently for feeds and comfort. Understanding that sleep expectations are shaped by culture can help ease the pressure to “fix” what isn’t broken. (Ball, 2020)
It’s important to trust what feels right for your family rather than feel pressured by societal expectations.
Why This Feels So Hard (And How to Survive It!)
Let’s be real: even when you know all of this, sleep deprivation can still feel brutal. Night after night of broken sleep is tough, and it’s normal to feel overwhelmed.
Here are some ways to make things a little easier:
Sleep when your baby sleeps – Yes, it’s cliché advice, but if you can, nap during the day or take some time just to put your feet up and close your eyes for a bit.
Share responsibilities – If possible, take turns with your partner or ask for help from family or friends. Asking for support is not a sign of weakness!
Create a calming bedtime routine – Even though newborns don’t have a strong sense of night vs. day at first, a simple routine (dim lights, white noise, gentle rocking) can help establish healthy sleep habits for the future.
Remind yourself: This is temporary! – By around 3 to 6 months, most babies start sleeping for longer stretches at night (Mindell et al., 2016). It gets easier, I promise, but I also remember what it was like being in the thick of it and you are doing great!
If there’s one thing to take away, it’s this: newborn sleep is unpredictable, but it’s normal. Your baby is not broken, and you’re not doing anything wrong. As their tiny bodies and brains develop, their sleep will mature, and you will get more rest.
Until then, be kind to yourself. Take breaks when you can, and know that sleepless nights won’t last forever.
Ball, H. L. (2020). Evolutionary and anthropological insights into night-time infant care. Journal of Developmental & Behavioral Pediatrics, 41(5), 405-412.
Blair, P. S., Mitchell, E. A., Heckstall-Smith, E. M., & Fleming, P. J. (2006). Sleep position and SIDS: A systematic review. BMJ, 332(7556), 365-367.
Jenni, O. G., & LeBourgeois, M. K. (2006). Understanding sleep–wake behavior and sleep disorders in children: The value of a model. Current Opinion in Pediatrics, 18(6), 641-647.
Rivkees, S. A. (2007). Developing circadian rhythmicity in infants. Pediatric Endocrinology Reviews, 5(1), 77-83.
The Lullaby Trust. Coping with sleep deprivation as a new parent. Link
Mindell, J. A. et al. (2016). Developmental aspects of sleep hygiene. Sleep Foundation.
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