Nothing is more amazing than seeing your baby’s face for the first time. The joy, excitement, and love can feel overwhelming. But once you get home, doubts and exhaustion often set in fast. Suddenly, you are responsible for a tiny human who does not sleep much at all, and you may wonder how you will ever find rest during these long newborn days.
Motherhood can be demanding, lonely, and exhausting in ways no one fully prepares you for. If you feel overwhelmed, you are not alone. As a mom of three and a certified sleep consultant, I have experienced this stage firsthand and supported hundreds of families through it. It is okay to need help, and it is okay to take rest seriously during the newborn months.
5 Tips to Get Rest During the Newborn Days
The early newborn months are unpredictable, but small adjustments can make rest more achievable for both parents and baby.
Throughout my motherhood journey, I became passionate about sleep and its impact on a family’s well-being. My firstborn was 11 months old before he slept his first two-hour stretch, so my interest in sleep came from lived experience, not theory. To me, healthy sleep is not about perfection, but balance.
Spoiler alert: there is no such thing as perfect sleep during the newborn stage.
In the early months, the adrenaline of birth fades, exhaustion sets in, and sleep can feel especially hard. While this stage is naturally tiring, there are supportive ways to approach sleep during the first few months that can help both you and your baby rest more.
1. Set Realistic Expectations
Give yourself and your baby a break by setting realistic expectations. Your baby is brand new and will frequently wake up during the first four months. Feeding your baby every 1-4 hours is within a normal range during the newborn stage. Of course, every baby is different, but if your baby is within these ranges, know it is normal!
Related: When do Babies Begin Sleeping Through the Night?
2. Create an Ideal Sleep Environment
The sleep environment is a great place to start from day one. Because your baby has just transitioned from the womb, familiar cues like darkness and consistent sound can help them feel calm and secure. Creating a space that mimics what they are used to can support better rest for both you and your newborn.
- Have a darker space. This helps reduce light stimulation that newborns are not used to and keeps them more relaxed. Use a soft light during nighttime feedings.
- Use white noise. White noise mimics the constant sounds of the womb, such as blood flow. Choose a steady, continuous sound like white noise, a vacuum sound, or heavy rainfall. Avoid waves, lullabies, or thunderstorms, which have inconsistent patterns.
Related: Must-Have Baby Sleep Products (0-6 Months)
3. Work on the Timing of Sleep
Overstimulation is a big cause of disrupted sleep or trouble calming your baby to help them sleep. Throughout the first 3-4 months, you don’t have to stress about setting up a consistent schedule because their body isn’t ready until four months. Instead, use their cues and healthy awake windows to help your baby stay rested and not get overtired.
- If your baby shows signs of being tired, try to help them get to sleep right away. If possible, try to catch them before these strong, tired signs. For example, some families notice that their baby shows signs of tiredness at the one-hour mark. So, at the 45-minute mark, begin your routine, which can help them drift off more easily.
- If your baby takes short naps (under 60 minutes) but doesn’t show many tired signs, then you can use the “duration of last sleep” method to determine their next sleeping period. This is ONLY if they sleep for under 60 minutes. So whatever the duration they sleep for will be how long they will be awake before the next little nap. For example, if baby slept for 45 minutes, I would aim to have baby be asleep again in 45 minutes. This can keep them from getting overtired and encourage longer naps!
4. Work on Soothing Your Baby
Trust your instincts when caring for your baby. It can be frustrating when your newborn is fussy and struggles to settle. When soothing feels difficult, Dr. Karp’s five S’s can be a helpful framework for calming newborns.1 These techniques focus on recreating the comforting sensations of the womb through a series of simple actions.
- Swaddle. This helps your baby feel wrapped in a warm, cozy hug, similar to the womb. Learn how to swaddle.
- Side-lying. Hold your baby close, either heart to heart or stomach to stomach, in a side-lying position to help them feel secure.
- Shushing. Think of this as personal white noise. Shush as loudly as your baby is crying, then gradually lower the volume as they begin to calm.
- Swinging. Gently rock your baby back and forth to mimic womb movement. A swing can also work if your baby enjoys it. A small, jiggly motion is often most effective.
- Sucking. This mimics the soothing sensation of swallowing in the womb. Use a breast, bottle, or pacifier to help calm your baby.
Combining three or more of these techniques is often the most effective way to calm a fussy newborn.
5. Establish Routines Early
Routines can help you and your baby feel more consistent throughout the day. Babies can’t tell time, so routines act as their clock, letting their bodies know they are supposed to sleep soon.
Naptime Routine
A simple pre-nap routine, such as feeding, a diaper change, and calming movement, can help signal sleep without overstimulation.
Bedtime Routine
A consistent bedtime routine, even in the newborn phase, helps babies begin to differentiate day from night.
The newborn months are tough, and exhaustion can make everything feel heavier. But you are doing an incredible job, even on the days that feel overwhelming. These early stages will not last forever.
Babies do not come with a manual, but they do have you. Trust yourself, accept support when you need it, and know that rest is possible, even in small moments. I hope these tips help you feel more supported as you navigate the newborn days.
