5 Gentle Sleep Tips for Newborns
… to help you get some rest too!
The newborn era (as I like to call it) is a pretty hectic journey. You’re trying to recover from the birth, get to know and bond with your baby, and ensure they’re well fed and comfortable!
There’s alot to think about. Sleep is often the hot topic as you also need some rest too! So, here are 5 sleep tips to help you both feel rested.
5 Gentle Sleep Tips for Your New Baby
1. Trial a Variety of Settling Methods
Every baby is unique, and what soothes one may not comfort another. Instead of getting locked into one approach, it can be really helpful to experiment with different settling techniques until you discover what works best for your little one. Babies often need different methods at different times of day or stages of development.
Some tried-and-tested methods include:
Gentle bum taps: Light, rhythmic pats on your baby’s bottom can mimic the comforting sensations of being in the womb.
Shushing or humming: White noise and soft sounds are soothing because they replicate the constant whooshing noises babies heard before birth.
Gentle strokes: Running your hand lightly over your baby’s head, arms, or back can help calm them.
Rocking or swaying: This movement mimics the natural motion babies felt during pregnancy, which can help them feel safe and secure.
The key is not to rely too heavily on just one method. Babies’ preferences can shift, and having a “toolkit” of settling strategies gives you flexibility when dealing with those middle-of-the-night wakes. It also works in your favour when you want to encourage them to settle in the cot in the future. You can use one of the above methods to help settle them.
2. Watch Wake Windows Carefully
One of the biggest hurdles new parents face is figuring out when their baby is tired versus when they’re hungry, overstimulated, or simply unsettled. This is where wake windows come in.
For newborns, wake windows are very short—typically just 45 minutes to 1 hour. This includes the time it takes to feed and change your baby. By the time that’s done, it might already be time for another nap.
Why is this so important? Because an overtired baby often struggles to fall asleep, leading to more frequent night wakes and fussiness. Watching for early sleep cues - such as yawning, glazed eyes, or rubbing their face - can help you settle your baby before they become overtired.
Top tip: Newborns get overstimulated very quickly. If your baby seems unusually fussy or distressed, try moving them to a calm, low-stimulation environment. Dimming the lights, turning off background noise, or using white noise can make a huge difference in helping them settle.
3. Try Swaddling or Baby Wearing
Being close and in a tight space is golden for newborns (they were curled up inside the womb after all!) Utilising a sling during the day is very effective at soothing your baby to sleep. It also means you have your hands free so can get things done at the same time.
Another tip is to use a swaddle. I recommend trying either a swaddle bag or a large muslin. Newborns startle very easily, so having them in a tight space like a swaddle prevents their startle from waking them up. It may give you a longer period of rest overnight too, so less night wakes. Obviously it is normal for a newborn to wake 2-3 hourly for feeds, but some can startle after only 30-40 minutes and need help to settle. A swaddle is your friend here - give it a try!
4. Create a Calm Environment
Starting from only a few weeks old, you can absolutely begin creating a calm sleeping environment. This is most effective at night time where you want them to learn that it is time for sleep and encourage those longer stretches of sleep. Newborns will sleep anywhere, they are not well aware of their surroundings just yet so there is no pressure to create the perfect sleep space, but there is also no harm in practising this for the future.
Here are some ways to create a calming sleep space:
Keep it dark: Use blackout blinds or curtains to signal to your baby that it’s time to rest. Darkness also encourages the production of melatonin, the sleep hormone.
Use white noise: Continuous sounds like a fan, a dedicated white noise machine, or even gentle shushing can mimic the sounds of the womb and block out household noise.
Swaddling: Many newborns find comfort in being swaddled, as it prevents the startle reflex from waking them up. Always ensure safe swaddling practices to avoid overheating.
Consistent routine: Simple cues, like dimming lights before bed or singing a short lullaby, can signal to your baby that sleep is coming. Even though newborns are too young for a strict schedule, gentle patterns can help them feel secure.
5. Understand Night Wakes: They are Normal!
It’s natural to wonder why your newborn sleep pattern is so broken, especially if you’re used to sleeping through the night yourself. The truth is, night wakes are biologically normal for newborns.
Here’s why:
Tiny tummies: Newborns need to eat frequently, often every 2-3 hours, including during the night. They grow so much in the first few months, so feeding regularly is needed to sustain this!
Developing circadian rhythm: Babies are not born knowing the difference between night and day. It takes weeks for their internal biological clock to mature. Often beginning around 8 weeks of age.
Safety mechanism: Frequent waking is protective against deep sleep, which can lower the risk of SIDS (sudden infant death syndrome). So we don’t expect to see newborns sleeping through the night.
So while it’s exhausting, those broken stretches of sleep are actually part of your baby’s healthy development. Just remember, this is just a phase and it will pass. Lean on those around you for help, take nap breaks when you can during the day to support your own health. You’re doing a great job!
Further Support from me, Katie
If you’d like further recommendations and support during the first few months, I recommend taking a look at my 0-6 month sleep guide. Link to my guide here. It is full of advice and support for setting up healthy sleep habits, including support with development and feeding too.