Newborn Sleep Schedule by Week (0–12 Weeks) 💤

👶 Introduction: “Why Is My Newborn's Sleep All Over the Place?”

If you're staring at the ceiling at 3 AM wondering "Should my baby be sleeping this much?" or "Why do they nap all day but party all night?", you’re in good company. Newborn sleep can feel like a mystery, and for exhausted parents, it often feels like you're doing something wrong.

The truth? Newborn sleep is supposed to be unpredictable—but that doesn’t mean you can’t have some structure. In this guide, we’ll walk you through week-by-week expectations, gentle routines, and realistic tips to help your baby (and you) get more rest during the first three months.

📊 Why Understanding Newborn Sleep Matters

Sleep isn't just about rest—it's a key part of your baby’s development and your own wellbeing.

• According to the CDC, newborns (0–3 months) need 14 to 17 hours of sleep per day, usually broken into 8–9 hours at night and 7–9 hours in naps.

• The American Academy of Pediatrics (AAP) emphasizes that safe sleep practices, like back-sleeping and creating a consistent sleep environment, reduce the risk of SIDS.

• The NHS notes that overtired babies may have a harder time falling asleep, not an easier one—a fact that surprises many new parents.

Knowing what’s typical by week can help set realistic expectations, ease anxiety, and support better sleep habits from the start.

📅 Newborn Sleep Schedule by Week (0–12 Weeks)

Every baby is unique, but patterns do start to emerge by week. Use the following breakdown as a flexible guide, not a rigid rulebook.

🐣 Weeks 0–2: Survival Mode & Sleep Chaos

What to expect:

• Total sleep: 16–18 hours/day

• Wake windows: 30–45 minutes

• Feeding every 2–3 hours, including at night

Tips:

• Let your baby sleep when they need to. Don’t worry about routines yet.

• Focus on frequent feeds, skin-to-skin, and day-night cues (dim lights at night).

• Sleep when the baby sleeps—you need recovery too!

Sample Day:
🕘 9:00 AM — Feed & short wake time
🕙 10:00 AM — Nap
🕛 12:00 PM — Feed, cuddle, nap
🕒 3:00 PM — Feed, tummy time, nap
🕕 6:00 PM — Feed, short nap
🕘 9:00 PM — Bedtime routine (low lights, swaddle, white noise)

🌼 Weeks 3–4: Baby Is Still Very Sleepy

What to expect:

• Total sleep: 15–17 hours/day

• Night vs. day confusion may linger

• Some babies start longer night stretches (3–4 hours)

Do:

• Continue swaddling and using white noise

• Try one "drowsy but awake" crib lay-down per day

• Keep naps short and sweet, 30–90 mins max

Don’t:

• Expect sleep consolidation

• Stress over inconsistency—it’s completely normal

🌞 Weeks 5–6: Slightly Longer Wake Times

What to expect:

• Wake windows: 45–60 minutes

• Night sleep may stretch to 4–5 hours at best

• More alert periods during the day

Try:

• A simple bedtime routine (feed, change, swaddle, sing, crib)

• Blackout curtains during naps

• One nap per day in the crib or bassinet to build healthy sleep habits

☁️ Weeks 7–8: A Rhythm Begins

What to expect:

• Some predictability in feeding and sleeping

• Wake windows: 60–75 minutes

• 4–5 naps a day, ranging from 30 minutes to 2 hours

Routine tip:
This is a great time to gently structure your day using a feed-wake-sleep pattern.

Sample Routine:
🍼 Feed → 👀 Wake Time → 😴 Nap (repeat)

🌙 Weeks 9–12: Night Sleep Starts to Settle

What to expect:

• Sleep totals: 14–16 hours/day

• Wake windows: 75–90 minutes

• Night sleep may stretch 5–7 hours (with one wake-up)

Now’s a good time to:

• Introduce a consistent bedtime (between 7–9 PM)

• Begin laying baby down awake more frequently

• Use a sound machine to signal sleep and mask household noise

Ideal Bedtime Routine for 10–12 Weeks:

• Bath or wipe-down

• Pajamas & diaper

• Feed

• Book or lullaby

• Swaddle or sleep sack

• Crib or bassinet with white noise

❌ Common Mistakes & Myths About Newborn Sleep

Even well-meaning advice can lead to confusion. Let’s clear up a few myths.

Myth: “Keep your baby awake during the day so they’ll sleep longer at night.”

Truth: This often backfires. Overtired babies become fussier and have more trouble falling asleep. Naps support better night sleep.

Mistake: Skipping a bedtime routine

Even for a young baby, repetition creates security. A five-minute routine is enough in the early weeks and helps signal that it’s time to rest.

Myth: “You’re spoiling your baby if you hold them too much.”

Truth: In the first 12 weeks, responding to your baby’s needs is building trust—not creating bad habits. You cannot spoil a newborn.

🧠 Expert Tips & Tools for Easier Newborn Sleep

🛠 Helpful Sleep Tools

• Hatch Rest or Yogasleep for consistent white noise

• SwaddleMe or Halo Swaddle for safe swaddling

• Portable blackout shades to control light during naps

📱 Sleep Support Apps

• Huckleberry Baby: Tracks sleep and gives nap suggestions based on your baby’s rhythms

• The Wonder Weeks: Alerts you to developmental leaps that may affect sleep

👩‍⚕️ Pediatric Insight

Dr. Craig Canapari, director of the Yale Pediatric Sleep Center, notes:
"In the newborn period, the goal is not perfect sleep—it’s establishing routines that pave the way for better sleep later."

🧾 Conclusion: Go Gently, Go Consistent

Here’s what we’ve learned:

• Newborn sleep is naturally unpredictable, but patterns form by 6–12 weeks

• Gentle routines, not rigid schedules, are best in the early weeks

• Focus on wake windows, calming routines, and realistic expectations

• Use tools like white noise and swaddles to support healthy sleep

You’re doing a wonderful job. This is a season of learning and bonding, not perfection. Be kind to yourself, observe your baby’s cues, and trust that consistency will pay off.

📋 Downloadable: Newborn Sleep Schedule Cheat Sheet

🗓 Week 0–2:
• Total sleep: 16–18 hrs/day
• Wake windows: 30–45 mins
• Feed every 2–3 hrs

🗓 Week 3–6:
• Sleep: 15–17 hrs/day
• Wake windows: 45–60 mins
• Begin low-pressure routines

🗓 Week 7–12:
• Sleep: 14–16 hrs/day
• Wake windows: 60–90 mins
• Try feed-wake-sleep cycles

❓ FAQ: Newborn Sleep Questions

1. Is it normal for my newborn to wake every 2 hours?

Yes! Newborns have tiny stomachs and need to feed frequently. Night wakings every 2–3 hours are developmentally normal in the first 8–12 weeks.

2. When will my baby sleep through the night?

Most babies begin sleeping longer stretches between 3–6 months, though this varies. Consistent routines and healthy sleep habits help speed up the process.

3. Should I wake my newborn to feed?

In the early weeks, yes—especially if baby hasn’t fed in 3–4 hours. Once they regain birth weight and your pediatrician clears it, you can let them sleep longer at night.