Getting a newborn to sleep soundly can be one of the biggest challenges new parents face. As a pediatric occupational therapist and a mum of two, I know how exhausting it can be when your baby won't sleep unless held.
In this blog, I’ll share 9 proven, practical sleep strategies that will help your newborn sleep better during both day and night and give you the break you deserve.
If you are unsure where to find pediatric provider guidance, especially when your baby’s sleep feels out of your control, consulting a local family clinic or health visitor can be a reassuring first step.
Ensure Your Baby is Fully Awake Before Picking Them Up
Newborns spend most of their time in light sleep, which can be misleading. They may appear awake, fidgeting, making sounds, or moving limbs, but if their eyes are closed and their eyelids are fluttering, they are likely to be still in the light sleep.
Distinguishing between light and deep sleep is key.
In deep sleep, your baby will be still, their breathing will be deep and slow.
Picking up your baby while they are still in light sleep can disrupt their natural sleep cycle.
Always look for clear signs of wakefulness before lifting them, such as consistent crying.
Maintain the Room Temperature Between 19 to 22 Degrees Celsius
Temperature plays a crucial role in quality sleep. Babies sleep best in a room that is between 19°C to 20°C (mid-60s to low-70s in Fahrenheit).
Use a room thermometer to accurately monitor the temperature instead of guessing. Dress your baby according to the temperature and refer to the tog guide that usually comes with sleeping bags. This ensures your baby is comfortable and avoids the risk of overheating.
Darken the Room Completely to Limit Visual Distraction
Even though newborns haven't developed circadian rhythms, a dark room helps limit visual stimulation.
The room should be dark enough that you can't read a book. This prevents your baby from being distracted by lights, toys, or outdoor scenery during light sleep phases and helps them transition back into sleep more easily.
If your baby is consistently struggling with these transitions despite efforts, it might be time to connect with your pediatric provider to discuss your baby’s ongoing sleep challenges.
Keep the Sleep Environment Quiet and Consistent
Contrary to popular belief, babies do not need to learn to sleep in noisy environments. Their startle reflex makes them highly sensitive to noise, especially in light sleep.
A quiet room or a consistent background sound can help.
If your house is noisy, consider using a white noise machine that plays a continuous, non-distracting sound like rainfall or static. Avoid variable or stimulating sounds like birds or waves.
Swaddle or Use a Sleeping Bag That Restricts Arm Movement
Swaddling can replicate the comforting feeling of the womb and suppress the startle reflex.
If you prefer a ready-made solution over muslin wraps, choose a sleeping bag that allows you to swaddle your baby with arms down, like the Halo swaddle.
This ensures a secure wrap and minimizes the chances of them waking due to reflex movements. Transition to an arms-free sleep solution as soon as your baby shows signs of rolling to avoid safety risks.
Minimize Stimulation During Night Feeds and Changes
When your baby wakes during the night for a feed, keep the environment calm and unstimulating.
Use dim lighting and stay in the same room if possible. Avoid turning on the TV or engaging in stimulating activities.
Keep the process simple: feed, change, feed, and return them to sleep. This reinforces the idea that night-time is for resting, not play.
If you're still preparing for your baby’s routine, you can connect with a pediatric provider to help you with tailored advice on sleep and feeding.
Avoid Letting Your Baby Get Overtired
Newborns should sleep every 45 to 120 minutes, depending on the length and quality of their previous nap.
Look for cues like yawning, eye rubbing, or looking away as signs of tiredness.
Overtired babies are harder to settle and often sleep poorly.
Also, remember that sleeping in noisy or stimulating environments, like in public, can reduce sleep quality. Provide at least one quiet, dark nap each day to ensure restful sleep.
Consider Using a Dummy Responsibly
Pacifiers can soothe and help calm your newborn, especially during difficult sleep transitions.
If you are breastfeeding, wait until it is well established (around six weeks) before introducing a dummy.
To avoid dependency, plan to wean off the dummy by six months or before starting sleep training.
Until about eight months, babies cannot replace the dummy themselves, so over-reliance may cause frequent night wakings.
Understand the Impact of the Startle Reflex on Infant Sleep
The startle reflex (also known as the Moro reflex) is present at birth and can often wake babies during light sleep strategies.
This reflex peaks in the first few months and naturally diminishes by about four months of age.
Studies, such as one published in the Journal of Development & Behavioral Pediatrics, show that infants who are swaddled correctly tend to experience fewer startle-induced wakings, which supports better rest and parent-infant bonding.
Recognize the Effects of Inconsistent Sleep Settings
Babies held during naps in stimulating environments often experience lighter, fragmented sleep.
This is because their developing brains struggle to filter out environmental noise and motion, a process known as habituation.
According to the American Academy of Pediatrics, consistent nap environments (quiet, dark, and distraction-free) lead to more restorative sleep and improved mood post-nap.
Ensuring your newborn naps in a crib or bassinet, at least once or twice, daily, also supports their sleep quality.
Creating a consistent, calm, and sleep-conducive environment can drastically improve your newborn’s sleep pattern. While no single method works for every baby, these strategies are effective starting points. Be patient and consistent, and soon your baby will learn to sleep independently, giving you the rest you need, too.