Bringing a newborn home is magical—but also exhausting. If you’re a new mum wondering why your baby only naps for 30 minutes or why they wake up the second you put them down, you’re not alone. Newborn sleep is vastly different from adult sleep, and understanding those differences can help you navigate the early weeks with more confidence (and maybe even a little more rest!).

Understanding newborn sleep patterns

Newborns sleep a lot—typically 14-17 hours in a 24-hour period—but not in long stretches. Their sleep cycles are much shorter than an adult’s, lasting about 40-50 minutes. This means they wake frequently and often need help settling back to sleep.

Some key things to know about newborn sleep:

• Sleep is irregular – Unlike older babies or adults, newborns don’t have a predictable sleep schedule.

• Day and night confusion is real – Many newborns mix up their days and nights in the early weeks.

• Light sleep dominates – Newborns spend about 50% of their sleep time in active sleep (similar to REM), which means they wake easily.

• Hunger drives sleep patterns – In the first few months, sleep is closely linked to feeding needs, so frequent wake-ups are normal.

Setting realistic expectations

One of the biggest challenges for new parents is adjusting to how different newborn sleep is from their own. Here’s what’s normal:

• Frequent Waking – Expect your baby to wake every 2-3 hours (or even more frequently) for feeding, especially in the first 6-8 weeks.

• Short Naps – Newborn naps can be unpredictable, sometimes lasting only 20-45 minutes.

• Needing Help to Sleep – Many newborns struggle to fall asleep on their own and need to be rocked, cuddled, or nursed to sleep.

• Cluster Feeding & Sleep Disruptions – Some evenings, babies will want to nurse constantly (hello, growth spurts!) and resist sleep. Get our full guide to cluster feeding here.

It can feel like you’re doing something wrong if your baby isn’t sleeping for long stretches, but in reality, it’s just how newborns are wired. Yes, that Mum you met at baby class week may say she has a baby that sleeps through 10 hours a night, and maybe she does, but that is really not the norm and not something to compare yourself to. Baby’s are hard wired to wake in the night for those first few months, as exhausting as it is, it’s 100% normal.

Helping your newborn sleep better

While you can’t force a newborn into a strict schedule, and we wouldn’t recommend trying to do so,  there are gentle ways to encourage better sleep habits.

1. Start a simple bedtime routine

Newborns thrive on predictability. A short bedtime routine, like a warm bath, dim lights, and a quiet cuddle, can signal that it’s time for sleep.

2. Create a sleep-friendly environment

Keep the room dark (use blackout curtains if needed).

Use white noise to mimic the womb’s comforting sounds.

Ensure a safe sleep space—flat mattress, no loose blankets, and baby sleeping on their back.

3. Encourage daytime feeds

If your baby is sleeping long stretches during the day but waking frequently at night, try offering more feeds during daylight hours to shift their calorie intake.

4. Watch for sleep cues

Overtired babies fight sleep, so catching early sleep cues can help. Look for:

• Yawning

• Rubbing eyes

• Becoming fussy or zoning out

5. Practice safe sleep

The safest way for newborns to sleep is:

• On their back
• In their own sleep space (crib, bassinet, or next-to-me cot)

• Without pillows, bumpers, or loose bedding
• The Lullaby Trust is a great safe sleep resource, NHS recommended, for those looking for more information. 

6. Lower your expectations (and accept help!)

There will be nights when your baby wakes every hour, and days when they only nap in your arms. Accept that newborn sleep isn’t perfect. If possible, take turns resting with a partner, nap when your baby naps, and don’t be afraid to ask for help.

If you are struggling with lack of sleep and it is affecting your mental health it’s time to ask for help.

When will my baby sleep longer?

Every baby is different, but by 3-4 months, many babies start consolidating sleep into longer stretches at night. Sleep “through the night” for a baby often means a 5-6 hour stretch—not the 8-10 hours adults expect.

If sleep challenges continue beyond this stage, gentle sleep strategies can help, but for now, just know that this phase—no matter how exhausting—won’t last forever.

Take a look at our guide on the importance of routine as the baby gets older as well as sample sleep schedules for key ages. 

Newborn sleep is unpredictable, exhausting, and sometimes frustrating, but it’s also completely normal. The best thing you can do is adjust your expectations, create a calm sleep environment, and remind yourself that these sleepless nights are temporary.

You’re not failing, and your baby isn’t broken. You’re both just figuring it out—one short nap at a time!

If you need more support on anything baby related, use the chat box on your membership dashboard to reach out to our team of midwives. 

This content is reviewed and approved by our midwife Lydia.