Infant Sleep Tips for Tired Moms

By Patrice Jones

Helpful ideas for more restful nights (and naps) with your newborn!

1. Understanding Newborn Sleep Basics

  • Newborns sleep a lot… but not for long stretches. Babies under 3 months typically sleep 14-17 hours a day, often in chunks of 2-3 hours (and sometimes less!).
  • Circadian rhythms take time to develop. Expect more night wakings until around 3-4 months as your baby adjusts to day vs. night.

2. Create a Soothing Sleep Environment

  • Keep it dark and quiet. Blackout curtains can help cue nighttime; white noise is great for blocking out household sounds.
  • Keep it cool! Aim for a room temperature between 68-72°F for safer, more comfortable sleep.

3. Establish a Simple Bedtime Routine

  • A quick, calming routine signals it’s sleep time. Think gentle rocking, a lullaby, or a story (even newborns love listening to your voice).
  • Stick to a predictable pattern. Babies thrive on routines – just a few steps each night can help them wind down.

4. Swaddle Smart

  • Swaddling is great… until it isn’t. Swaddle only if your baby loves it and stop once they start rolling (usually around 3-4 months).
  • Consider a sleep sack as they get older. It’s a cozy way to keep them safe and warm without blankets.

5. Practice Safe Sleep (Every Time)

  • Always place baby on their back to sleep. It’s the safest position for reducing the risk of SIDS.
  • Use a firm, flat mattress with no extras. That means no pillows, blankets, or stuffed animals until they’re older.

6. Learn to Love (or Tolerate) the Nap

  • Newborn naps are short but frequent. Try to embrace these tiny rests and sneak in a nap yourself!
  • Follow your baby’s cues! . Feeding your baby, spending time skin to skin and spending a lot of time with contact naps can help them rest better.

7. Night Feedings: It’s Normal!

  • Most newborns will need 1-3 feedings per night. Feeding at night is natural for babies and helps them grow.
  • Cluster feeding in the evening is also normal. Babies may want to “tank up” before a longer sleep, so be ready for those busy nights!

8. Take Breaks When You Can

  • Let someone else take a shift if possible. Partner, family, or friend can help – even if just to rock or change the baby.
  • Rest when baby rests. It’s classic advice, but those little naps can help you power through.

9. Reach Out if You’re Overwhelmed

  • You’re not alone in the sleep struggle. Many new moms find baby sleep confusing and exhausting – it’s okay to ask for help.
  • A lactation consultant can also help with feeding routines. Sometimes feeding tips can make a big difference in sleep for both of you.

Remember: Baby sleep is a journey, and every baby is unique. Experiment with these tips and find what works best for you and your little one!

Need help with your newborn with sleep? We’re here to help!

About Patrice Jones

I have 20 years of helping moms as an IBCLC and also 30+ years of experience as a physician assistant working with babies and families. I am also the mother of three breastfed children and understand the pressures of working and being a mom. I get the total exhaustion you feel but the commitment to do everything you can to give them the best.

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