Your Baby's Sleep
A lot of sleep will come down to your baby’s temperament and your family. As long as sleep is working for you, there is no need to change it.
Sleep through the ages
Collapsible content
Newborn Sleep
Sleep is a pivotal part of the parenting experience. Let's get you prepared for what newborn sleep looks like & give you some actionable strategies to help you navigate sleep with your newborn.
Before we dive in, here are a few key things that will hopefully make your journey a little smoother!
Your Baby’s Sleep: Only Your Opinion Matters
Everyone will have an opinion on your baby’s sleep, but the only thing that truly matters is how you feel about it. If you and your baby are doing well, keep going! Baby sleep varies widely based on temperament, some take 30-minute cat naps, others sleep independently for an hour. Both are completely normal, and that diversity should be celebrated!
Your Baby Didn’t Read the Sleep Books
Baby sleep books are everywhere, but here’s the thing—your baby hasn’t read them! They’ll sleep how they’re wired to, no matter what a book says. The goal isn’t to follow rigid rules but to find what actually works for your baby
This content is designed so you can regularly refer back to it throughout your newborn days. Read it all at once, or pick it up and put it down whenever suits you based on the information you need at that particular time.
Below is a checklist of key points for newborn sleep that you can tick off as you read through each topic.
· What does newborn sleep look like?
· Where does newborn sleep happen?
· Newborn’s, the noisy sleepers
· Newborns understanding day from night
· Wake durations (aka wake windows)
· Tired Signs: Understanding Your Baby’s Sleep Cues
· Swaddling
· Witching
· Safe sleep
· Myth busting – ‘Eat, play, sleep’ routine, Sleep Schedules, Self Soothing, Naps in the dark, Drowsy but awake, Cat naps
· Tips for parents navigating sleep in the newborn days
What does newborn sleep actually look like?
Newborn sleep is notorious for being highly variable. This means from newborn to newborn sleep can look really different, alongside this variability, each individual newborn can have varying sleep from day to day. Some days they may sleep a lot, other days they may be awake more.
Regardless of the variability that comes with the territory of being a newborn parent, we know when it comes to sleep that newborns:
· Typically have shorter periods of time awake. The time a baby spends awake is also referred to as a wake window or a wake duration. Newborn wake durations vary dramatically, but are often between 45minutes and 1.5 hours.
· Later bedtimes 8pm-11pm
· They wake regularly for food and comfort, this is important for weight gain, supporting milk supply, ensuring they are safe and SIDS mitigation.
· Sleep can be variable from day to day (as mentioned above), wake durations can be variable
· Regular wakes also involve regular nappy changing overnight
· Newborns sleep a lot in a 24 hour period, on average 14-17 hours across a 24 hour period.
Where Does Newborn Sleep Happen?
Newborns often prefer to sleep close to a caregiver. They tend to nap and sleep longer when they feel safe with you nearby, as their main priority is staying safe and alive.
Night Sleep:
Newborns can sleep in any safe space, and it's recommended they sleep in the same room as a caregiver for at least the first 6 months, both day and night. They can sleep in a bassinet, cot, co-sleeper, or in bed with a caregiver, as long as safe sleep guidelines are followed. Some babies prefer their own space, while others feel more secure close to you. A co-sleeper can be a good option for keeping them near while giving them their own space.
Parent Tip: Prepare a safe bedsharing space in case it's needed. Bedsharing is safer than sleeping on the couch with a baby.
Day Sleep:
Some newborns sleep well in their own space, but others wake soon after being put down—this is normal. They feel safer close to you. It's okay to use contact napping or naps on the go (in a carrier, pram, or car), as long as it's done safely and works for you.
Parent Tip: Choose the easiest sleep solutions for you, make it easier, not harder!
Newborn Sleep Can Be Noisy
Newborns can be noisy sleepers, often sounding like a little snuffly hedgehog. This is because they spend half of their sleep in deep sleep and half in light sleep. During light sleep, they may cry, fuss, wriggle, or even open their eyes.
Parent Tip: To tell if your baby is truly awake or still sleeping, pay attention to the sounds and movements they make when awake versus asleep during the day. Over time, you'll learn which noises are sleep-related and which are signals that they’re awake, helping you sleep through the noises overnight.
It’s also normal for newborns to have irregular breathing patterns while asleep, such as fast breathing followed by short pauses. However, if your baby is wheezing, grunting, pausing for extended periods of time or breathing abnormally, contact a doctor or emergency services right away.
Newborns understanding day from night
Newborns don’t know day from night when they are born because they aren’t born with a circadian rhythm! The circadian rhythm begins developing around 2–3 months old. This means sleep patterns vary widely. Some babies sleep more during the day and wake often at night, while others naturally differentiate day from night, it’s pure luck!
So if your baby loves to party all night, please know that you are not alone and you haven’t done anything wrong to make this happen, see tips below on how to support your baby to get on track with day vs night.
Regardless of their sleep patterns, it’s biologically normal for newborns to wake frequently to feed which supports milk supply, and reduces SIDS risk. Sleep can also vary daily—some days they’ll nap more, others less. If your baby is awake and content, there’s no need to worry; they’ll sleep when ready.
Because newborns aren’t born with a circadian rhythm, it is common that they can have late bedtimes 8pm-11pm (or sometimes even later).
Parent Tips:
🍼 Expose your baby to daylight as much as possible to support circadian development. Example: naps in natural light during the day and evening walks as the sun is setting to help their brain adjust to day vs night as their circadian rhythm develops.
🍼 Learn your baby’s unique sleep communication cues to know when they’re ready to rest, more on this below under ‘tired vs bored signs’
Wake Durations (Wake Windows)
Newborn wake durations (time spent awake between naps) are short, typically newborns (0–3 months) are awake for 45 minutes to 1.5 hours. The time a baby can spend awake varies from baby to baby, as well as vary from wake duration to wake duration for the same baby. As a baby’s brain matures (they get older), they can stay awake for longer periods of time.
The key is to follow your baby’s unique rhythm rather than rigid schedules.
Understanding wake durations and recognizing tired cues can lead to a more settled baby (and parent!). Since wake windows vary, learning what works for your baby makes sleep easier.
Parent Tips:
· If your baby seems tired, try changing their environment before putting them to sleep, boredom and tiredness look similar. Babies can show boredom cues as early as 4–5 weeks old.
· Wake windows aren’t about watching the clock, they’re about understanding your baby’s changing sleep needs.
· If you think your baby is tired, and you are fighting trying to get them to sleep, they might not be tired enough to sleep, try getting them up, playing for 15 minutes and trying again.
Tired Signs: Understanding Your Baby’s Sleep Cues
Tired signs are your baby’s way of communicating that they need sleep. Recognizing these cues helps avoid trying to settle them too early or too late. Every baby shows tiredness differently, both in the types and number of signs they display.
Common Newborn Tired Signs:
- Clenching fists
- Pulling at ears or hair
- Jerky movements
- Yawning
- Rubbing eyes
- Staring into space
- Turning away from your face
- Avoiding eye contact
- Moving less
- Fussing
- Getting little ‘baby bags’ under their eyes so they look really tired
- Smiling less
- Having less expressions
- Becoming quieter
- Grizzling or crying
- Sucking thumb/hand
Tired cues change as babies grow and develop new ways to communicate. It may take some trial and error to learn your baby’s unique signals.
Parent Tip: Observe what your baby does in the 15 minutes before falling asleep to identify their personal tired signs. These will evolve as they gain more control over their body, so check in regularly to adjust your understanding.
Swaddling: Is It Right for Your Baby?
Not all babies need to be swaddled, try it out and see if it helps. Swaddling can be a great settling tool, but it’s okay to skip it for some naps or after some feeds at night. In fact, doing this actually makes the transition out of swaddling easier when the time comes that you need to stop swaddling.
Swaddling: When to Stop
Swaddling should be stopped at the first signs of rolling (not once rolling is well established). Babies practice rolling with small movements, like turning onto their side, before fully rolling over. If swaddled, this increases the SIDS risk.
Parent Tip:
To keep sleep safe, unswaddle around 8 weeks of age or at the first signs of rolling, whichever comes first.
Mini movement milestones that tell you rolling is coming:
Tummy to back ministones:
+ Pressing up on elbows and hands when on belly
+ Accidentally rolling off tummy when head throws them off balance
+ Attempting to grab toys with one hand
+ Lifting head high and looking around when head is up off the ground
Back to tummy ministones:
+ Rolling onto their side from being on their back
+ Grabbing their own feet
+ Grabbing feet and rocking over to one side or back and forth
+ Bringing hands to midline when they are on their side
+ Tucking chin to chest to look at feet + When lying on their side one leg straightens independently
Swaddling: Best Fabrics
Natural fibres, like cotton, bamboo, and wool, are best for swaddling as they help regulate your baby’s body temperature. Synthetic fibres don’t breathe as well and can increase the risk of overheating during sleep.
Witching: The Evening Fussiness Explained
Witching, often called "the witching hour" (though it usually lasts longer!) is a period in the late afternoon or evening when some babies become fussy and hard to settle. Not all babies witch, and for those who do, it varies in intensity and frequency. Witching often peaks around six weeks and fades by 3-4 months.
Why Do Babies Witch?
The truth is, we don’t know for sure. But here are some possible reasons:
- Milk supply naturally dips in the evening, and cluster feeding helps maintain it.
- Overstimulation or understimulation throughout the day.
- Digestive discomfort or developmental changes.
- A need for comfort and connection.
- Circadian rhythm development and adjusting to day/night.
- Parental stress, which babies can pick up on.
How to ease witching:
Every baby is different, and what soothes one might not work for another. That’s okay! The key is to experiment with different strategies and see what helps your little one feel more settled.
Here are some ideas to try:
- Feeding on and off (or offering a pacifier for comfort)
- Skin-to-skin contact for warmth, security & temperature regulation
- A calm, low-stimulation environment—dim lights, quiet space
- Or the opposite! Some babies love music and movement—try a dance party
- Babywearing in a wrap or carrier—deep pressure + movement = comfort
- White noise to mimic the womb
- Daytime sensory decompression pockets—quiet breaks to prevent overstimulation
- A warm bath—some babies find water incredibly calming
- A pram walk—motion and fresh air can do wonders
- Tag team with a co-parent or friend—you don’t have to do it alone
Parent Survival Tips:
- Tag-team with your co-parent or a support person.
- If you feel overwhelmed, take a break—hand the baby over and step outside for fresh air.
- Remember, your baby is dysregulated and needs your calm. Use deep pressure, movement, feeding, or a change of scenery to help regulate them.
- Try to make it fun—play music, go for a drive, or do something that helps you stay relaxed.
Some nights, witching can feel intense, and nothing seems to work. If that happens, know this: it's not your fault, and you're not alone. Take deep breaths, switch out with someone if you can, and remember, this phase doesn’t last forever. You’ve got this!
SAFE SLEEP:
Keeping our babies safe while they sleep is important, we have some great research on how to keep our babies safer while they sleep to mitigate SUDI risk factors. Let’s discuss them:
- Keep a baby in the same room as a caregiver while they sleep until at least 6 months of age, this is for naps and nights
- Place a baby to sleep on their back
- Sleep baby in a clear, flat, firm surface free of any extra blankets, toys, amber beads or teething necklaces, pillows, bumper pads etc
- Keep them smoke free before and after birth, this includes second hand smoke
- Have a sober parent that is alert and free of alcohol or recreational drugs
- Don’t overheat baby
- Breastfed if possible
- No hats
- No loose clothing or strings on clothing
- Do not swaddle if there are signs of rolling
- No animals in bed with the baby regardless of where they are sleeping
Safe Bedsharing, being Prepared Just in Case
If a family chooses or needs to bedshare, it’s important to do so as safely as possible. Research shows that safe bedsharing is significantly safer than sleeping upright with a baby on your chest on a couch. Because of this, it’s worth being informed about safe bedsharing practices, even if you don’t plan to bedshare.
Why? Because real life happens. Sometimes, at 2 a.m., exhaustion takes over, and having a safe sleep setup ready to go can make all the difference. A little preparation now means a safer, more restfulexperience if you ever need it.
You’re not alone in figuring this out, learning how to create a safe sleep space is a smart and proactive step for any parent.
The safe seven for bedsharing is:
A non smoking & sober parent who is breastfeeding a full term, healthy baby who was over 2.5kg at birth on a firm surface that is lightly dressed and sleeping on their back when not feeding.
Always be in the cuddle curl position when bedsharing.
Safe Sleep in a Baby Carrier:
TICKS Guidelines for keeping a baby safe in a carrier, especially while sleeping in a baby carrier:
How we position a baby in a baby carrier is important. A baby that is not supported adequately can mean it’s airways are put at risk, this is even more relevant when a baby falls asleep, it is our job to keep them safe. We can keep a baby safe in a carrier by adhering to the TICKS Guidelines.
- Tight: The carrier should be snug and secure – this means the baby cannot slump down and risk compromising the airways
- In view at all times: You should be able to see your baby's face – to ensure their airways are free and unobstructed
- Close enough to kiss: Your baby's head should be close enough to your chin so you can kiss them – this keeps them in your line of sight easily
- Keep chin off chest: Your baby's chin should not be on their chest – this ensures their airways are not compromised
- Supported back: Your baby's back should be supported in a natural position (a C position for a newborn) – this helps support the comfort and breathing of the baby
Other aspects to look out for if baby falls asleep in the babycarrier are:
· Ensure they don’t overheat, check their temperature using
· Ensure their hips are are in an M position so when sleeping their legs are supported and not left hanging which isn’t great for their hips
Guidelines for safe sleep in a pram:
· A baby sleeping in a pram at all ages, but especially under the age of 12 months of age should be as horizontal and as flat as possible to avoid risk of the head slumping forward and compromising their airways.
· Always ensure the restraint straps are done up firmly, not too tight or too loose so the baby cannot fall out or have blood supply to limbs impacted.
· Ensure the brake is on if the pram is stationary, so the pram cannot roll away.
Guidelines for safe sleep on a couch:
Your baby can sleep beside you on a firm couch, but only if there are no extra pillows or blankets and you stay within arm’s reach at all times. Never leave a sleeping baby unattended on a raised surfaceas newborns can roll.
Safe sleep on the floor of the lounge:
A baby can sleep on the floor provided they aren’t in any drafts, are in a safe area that does not have people or animals walking over top of them and there aren’t any blankets, soft toys, or anything else around the baby that is not safe sleep.
Other safety notes:
Keep the wall above your baby’s sleep area clear of any hanging objects to prevent injury. Ensure heavy furniture is secured and earthquake-proofed to avoid it falling into the sleep space.
Sleep in the Car:
Car seats aren't designed for sleep. If your baby falls asleep while driving, that’s okay, but avoid using the car seat for regular sleep when not in the car.
Important: Never loosen the straps while your baby sleeps in the car seat, this can cause them to slump and block their airway.
Sleepy babies:
Some newborn babies can be sleepy particularly if they are jaundiced. If baby is sleeping for long periods, not waking for feeds, not feeding well, not having many feeds or is too tired to feed it is important to contact your LMC or doctor.
MYTH BUSTING:
· Eat, play, sleep
· Sleep Schedules
· Self Soothing
· Naps in the dark
· Drowsy but awake
· Cat naps
Drowsy but awake:
Not all babies can be put down drowsy but awake, and that’s okay! Whether a baby settles to sleep independently depends on their natural temperament, it’s not something that needs to be taught or practiced. If it works for your baby, great! If not, there’s no need to force it.
Sleep routines:
Some babies thrive on routine, while others don’t, it all depends on temperament. Knowing your baby’s average wake durations (based on the averages for their age) and watching for tired cues is key to creating a sleep rhythm that suits their unique needs.
Parent tip: Watch for average wake durations and tired cues to create a sleep rhythm that suits your baby’s unique needs.
Eat, play, sleep:
You may hear people suggesting you use a routine called, eat, play, sleep when a baby is awake. This is a very old concept and is considered outdated now. If it works for you baby, that is great, but if it doesn’t there is no need to force it.
Self Soothing:
Self-soothing is part of a baby’s temperament, not something that needs to be taught. Some babies settle easily on their own, while others need more support. You don’t have to teach self-soothing to improve sleep, providing comfort and making sleep feel safe is what truly matters.
Naps in the dark:
Daylight naps are great for newborns! Since babies are born without a circadian rhythm, daytime naps in natural light help their brains learn the difference between day and night, supporting a healthy sleep cycle.
Cat Naps: Normal and Common
Cat naps refer to short naps that many babies take. While they’re sometimes seen as “bad,” research shows they are biologically normal and very common until around 8-10 months old. If your baby takes short naps but wakes up happy and content, there’s no need to worry, shorter naps are perfectly okay.
TIPS FOR PARENTS NAVIGATING NEWBORN SLEEP:
Newborn sleep can feel chaotic, but it naturally settles as their brain matures, trust the process. In the meantime, focus on ways to support your own rest and prevent sleep deprivation.
Night time parenting.
Discussing overnight care before baby arrives, and revisiting it as schedules change, is key. Setting up shifts can help both caregivers rest while ensuring the primary caregiver doesn’t become sleep-deprived. Even having the secondary caregiver support on weekends can provide much-needed catch-up sleep.
Take shifts caring for your newborn:
Taking Shifts Caring for Your Newborn:
If you have a parenting partner, taking shifts at night can be a great way to ensure the primary caregiver gets more rest. Every family’s setup will look different, but one example is:
- Parent A feeds the baby and heads to bed around 8:30 PM.
- Parent B stays up with the baby until 11:30 PM, then either puts the baby down in Parent A’s room or hands the baby over at the next wake.
- Parent A manages overnight care until 6 AM, when Parent B steps in again.
Many families find that sleeping in separate rooms helps the off-duty parent get undisturbed rest, while others make shifts work without needing to separate. A helpful 6 AM swap could be that Parent B takes over while Parent A moves to another room for solid sleep until 8 AM, before Parent B heads to work.
Nappy changing overnight
In the early weeks, frequent nappy changes are needed due to meconium and regular poos. However, around 8 weeks (though this varies widely), you may be able to reduce overnight nappy changes, helping both baby and caregiver get more uninterrupted sleep.
This is only advisable if:
- Your baby hasn’t had a bowel movement.
- Your baby is healthy and gaining weight well.
- You’re not tracking output for weight monitoring.
By minimizing overnight changes when possible, babies stay settled longer, and parents can get back to sleep faster.
Sleep between 3-6 months
We spend a lot of our time supporting our baby’s to get some sleep, whether that’s assisting them with a pram, carrier or car nap on the go or supporting them in their cots. In the early days your baby will likely need a lot of support both settling to sleep. For some babies around 4 months old their day sleep may become a bit more predictable with the timings of naps and you may be looking to support them more at home in their usual sleep space. For some babies their sleep may still be unpredictable at this age.
Our children’s night sleep is often a reflection of their day sleep and vice versa. As a newborn it is very common for your baby to catnap (a short 20-30 minute day sleep). Your day will likely be filled with lots of short sleeps and a majority of them on or near you. Some babies will fall into a natural routine around 4 months while other babies still catnap.
For some babies they will have 3 naps a day which will each serve their own purpose. For other babies the amount of naps they have in a day will vary depending on their sleep pressures on that day.
Sleep between 8-12 months
The 8 month progression usually occurs between 7-9m. A lot is happening in your child’s world; they’ve likely started to drop the third nap if they haven’t already, they may have mastered a new skill like crawling, their solid food intake has probably increased, teeth are coming thick and fast and they have developed a strong attachment to loved one’s causing some separation anxiety when you are apart.
What can impact the 8 month regression?
- around this age your little one will drop their third nap (between 4-5pm) and need an earlier bedtime to combat over-tiredness
- they might have learnt to bum shuffle, commando crawl or crawl on all fours. Or maybe they are now pulling up on furniture and standing
- there could be a big change in their speech and you’ll find them babbling for hours in the middle of the night
- separation anxiety from loved ones and fear of strangers emerges (object permanence has developed)
- at this age you may be introducing a third solid meal and increasing their protein intake which can all affect their sleep.
- teeth can start to pop through, causing a few days of unsettledness for some babies
What does the 8 month regression look like?
- you might notice that your baby is waking for long periods overnight and practising their new skill such as rocking on all fours or standing up and down in the cot
- you might find that they are having shorter naps and waking more overnight
- games such as hide and seek, peek a boo and any fun activity where you pop out of sight but reappear will show you little one that you are never far away
-
Safe Sleep
The first six months of life is a time of rapid change for babies, making their first 1000 sleeps more vulnerable. Parents need to be aware that some of these changes may introduce new risks for babies for a time. Knowing how to keep your baby safe while they are sleeping is incredibly important.
-
Sudden Unexpected Death in Infancy (SUDI)
SUDI stands for sudden unexpected death in infancy. Each year about sixty babies die a SUDI death in New Zealand. Most happen in the first 6 months of life (80%), with under 3 months being the highest risk period. SUDI is the term now used to describe all sudden unexpected deaths of babies.
-
Sleep Environments
Any sleep your baby gets regardless of location or lighting will be restorative. Babies with busier minds may benefit from a dimly lit room to help shut their minds off. While your baby is younger it is beneficial for your baby to sleep during the day in daylight to help develop their cardician rhythm. Babies are not born with a cardician rhythm which can mean that some babies are up at all hours and some babies will naturally put themselves into more of a routine. Around 8 weeks a babies cardician rhythm starts to develop and you will see your baby naturally fall into more a sustainable day/night pattern.
As with all babies sleep it will depend on your individual child and for some babies their cardician rhythm and their day/night patterns take longer to mature. This is developmentally normal.
-
Awake Windows and Tired Cues
Understanding awake windows and learning to read a child’s tired cues will result in a more settled baby, and parent. Each baby is different but identifying their awake windows will help parents to look for tired signs and respond to their baby before they becomes overtired and unsettled. It’s not about clock watching, but it is about knowing how much sleep little one’s need and how this changes depending on their age.
-
Sleep Regressions
Developmental regressions are not a regression at all; but a positive, normal progression which happens at exciting times when they hit a developmental milestone. Not all babies will have sleep changes during a ‘regression’ and if they have sleep changes during one ‘regression’ doesn’t mean they will have sleep changes in others. These developmental progressions are a common cause of disrupted sleep. They can result in less sleep, broken sleep and have us dreaming of more sleep! But it’s not all doom and gloom. The reasons for the progressions are exciting and will have you coo’ing and clapping at your baby’s new tricks and forgetting about the lack of sleep you had last night.

For more information on sleep please refer to our Your Baby publication contained in your new parent sample pack!
If you haven't yet received a pack you can request one below.