Baby sleep tips can make a big difference when it comes to helping your little one rest well during the early months. At one to three months old, babies typically need around 14 to 17 hours of sleep each day to support healthy growth and development. However, getting them to settle down isn’t always easy. That’s why establishing a gentle sleep-wake routine can be so helpful. By guiding your baby toward a consistent schedule, you may find they fall asleep more easily and rest more soundly. In fact, studies suggest that well-rested babies often show stronger brain development compared to those who lack sleep. Keep reading to learn how to build better sleep habits and create a soothing routine for your baby.
Baby Sleep Tips: Understanding the Sleep Patterns of 1 to 3 Month Olds
Every baby is beautifully unique, and so is their sleep routine. During the first few months of life, babies go through major developmental changes, and sleep plays a vital role in that process. If you’re a new parent looking for effective baby sleep tips, this guide will walk you through what to expect during your baby’s first three months—and how to gently support their evolving sleep needs.
Sleep Patterns at 1 Month Old
In the early days, sleep dominates your baby’s routine. Newborns tend to sleep for the majority of the day, sometimes up to 18 hours within a 24-hour period. However, this sleep comes in short bursts—usually just 2 to 4 hours at a time.
At this stage:
- Newborns experience day-night confusion and don’t yet have a set sleep schedule
- They wake frequently for feeds, often due to drops in blood sugar
- Sleep cycles are shorter than adults’, with more time spent in REM sleep—a lighter sleep phase that supports brain development
- NREM (non-REM) sleep is also essential for physical growth and deeper rest
Since newborns wake often, especially at night, it’s completely normal for your own sleep to be disrupted. Be patient with this phase, and try to rest when your baby naps.
Sleep Patterns at 2 Months Old
Around the six-to-eight-week mark, you may begin to notice slight changes in your baby’s sleep habits. While naps still occur throughout the day, your baby may start sleeping for longer stretches at night.
By the second month:
- Daytime naps become shorter, typically lasting 1 to 2 hours
- Nighttime sleep stretches may lengthen to 4 or 5 hours
- Wake windows between naps increase to about 2 to 3 hours
- Sleep becomes deeper and more consolidated, with less time spent in REM sleep
These changes are a positive sign that your baby’s internal rhythms are beginning to mature. It’s a good time to gently introduce calming bedtime routines that signal sleep time.
Important Tip: During the early weeks, it’s crucial to wake your baby every 3 to 4 hours to feed, especially if they haven’t yet regained their birth weight.
Sleep Patterns at 3 Months Old
By the third month, many parents start to see a more noticeable pattern forming in their baby’s sleep. Though still not fully predictable, sleep becomes more structured.
Here’s what to expect:
- Total sleep needs decrease slightly to around 15–17 hours a day
- Daytime sleep is usually spread across three to four naps, each lasting 1 to 1.5 hours
- Nighttime sleep stretches may range from 6 to 8 hours, with 1–3 nighttime awakenings for feeding
- Some babies may begin to sleep through the night, while others still need nighttime feeds—and both are normal
At this stage, your baby’s digestive system is maturing, allowing them to feed more efficiently and stay asleep longer between feedings.
Bonus Tip: Even if your baby hasn’t started sleeping through the night yet, don’t worry. According to Stanford Medicine Children’s Health, most babies begin to sleep more consistently by six months of age.
Teaching Your Baby the Difference Between Night and Day
Adjusting to your baby’s unpredictable sleep schedule can feel overwhelming—especially when you’re sleep-deprived yourself. One of the most helpful early baby sleep tips is teaching your newborn the natural rhythm of day and night. While it won’t happen overnight, gentle guidance and consistency can go a long way in helping your little one adapt.
Be Patient With the Process
Your baby’s internal clock is still developing. While adults have long been conditioned to stay awake during the day and sleep at night, newborns don’t recognize this pattern yet. Allow time and grace for both you and your baby to gradually settle into a routine.
Establish a Day-Night Routine
Around the second or third week, you can start helping your baby distinguish daytime from nighttime with simple cues:
- Dress your baby in bright, clean clothes in the morning and soft, cozy pajamas at night
- Keep your home bright and airy during the day with natural sunlight
- Dim the lights in the evening to help signal that it’s time to wind down
- Play, talk, and engage more during the day while keeping interactions minimal during the night
Use Sound and Environment Wisely
During the day, let your baby experience everyday sounds—conversation, music, or ambient noise. As night falls, switch to a calm, quiet environment:
- Use soft lullabies or white noise to soothe your baby to sleep
- Lower the volume on all devices and voices in the house
- Create a peaceful sleep space with safe bedding and a consistent temperature
Helpful Baby Sleep Tips to Encourage Better Rest
Even though your baby won’t follow a perfect sleep schedule just yet, there are gentle strategies you can adopt to guide better sleep habits early on.
1. Engage With Your Baby During the Day
Interacting with your baby throughout the day helps their developing brain and also sets the tone for active, alert time. Since nighttime interactions are typically quiet and limited, your baby begins to associate daytime with stimulation and nighttime with rest.
- Talk to your baby frequently
- Make eye contact and play during daylight hours
- Reduce engagement after sunset to prepare for bedtime
2. Support Circadian Rhythm Development
Your baby’s natural circadian rhythm takes time to mature. Until then, you can help it along by offering structure and light exposure:
- Feed every 2–3 hours during the day to prevent overtiredness
- Take your baby outside or near a sunny window in the morning and afternoon
- Keep the room dark at night, even during diaper changes or feeds
These small cues help your baby begin to align with the natural cycle of sleeping at night and being awake during the day.
3. Learn to Read Sleep Cues
Tuning into your baby’s signals is one of the most effective baby sleep tips. Babies show signs of fatigue before becoming overtired—and acting on these cues early can make sleep transitions easier.
Watch for signs like:
- Yawning
- Gazing away or lack of eye contact
- Rubbing eyes or redness around the eyebrows
By responding to these signs quickly, you can help your baby fall asleep faster and more peacefully.
4. Establish a Bedtime Routine
A consistent bedtime routine can make all the difference. Not only does it calm your baby, but it also sets clear expectations for sleep.
Start with a longer routine during the first month, then shorten it as your baby grows:
- Begin with a warm bath or a gentle massage
- Follow with a diaper change and cozy pajamas
- End with a lullaby, rocking, or quiet cuddles
Keep the routine calm, consistent, and predictable so your baby begins to understand it’s time to sleep.
More Baby Sleep Tips to Help Your Little One Rest Better
As your baby grows, helping them settle into healthy sleep habits becomes essential—not just for their development, but for your own rest and peace of mind too. Here are two more thoughtful baby sleep tips that can gently guide your baby toward more consistent rest.
5. Build Comfort Through Daily Cuddles
Creating a sense of comfort and security at bedtime can have a powerful effect on your baby’s ability to wind down. Incorporating cuddling into your nightly routine is a simple yet effective way to help your baby understand that it’s time to sleep.
- Hold, rock, or gently snuggle your baby at the same time each evening
- Use swaddling to help your baby feel snug and supported—keeping their arms tucked in promotes longer, more peaceful sleep
- Consider co-sleeping in the early weeks if it works safely for your family, as being close to a parent helps your baby feel calm and secure
- A pacifier may also help soothe your baby to sleep, though it’s best to limit extended use over time to avoid future dental concerns
This emotional connection can make bedtime feel safe and reassuring, helping your little one drift off more easily.
6. Create a Consistent Feeding Schedule
One of the most valuable baby sleep tips during the early months is aligning feeding times with a sleep routine. Babies thrive on predictability, and consistent feeding helps support more stable sleep patterns.
- Feed your newborn every 2 to 3 hours during the day to support both growth and restful sleep
- Try to avoid letting long gaps between feeds disrupt nighttime rest
- Keep night feedings calm and quiet to reinforce that nighttime is for sleep, not play
By following a simple feeding and sleeping rhythm between one and three months of age, you set the stage for more regular nighttime sleep as your baby grows. This steady routine also reduces common feeding struggles and helps establish a soothing flow throughout the day.