Helping Your Baby Sleep Better

If you're reading this at 3 AM with a baby who refuses to close their eyes, know that you're not alone. Sleep challenges are one of the most universal struggles of new parenthood, and they can leave even the most patient caregivers feeling exhausted and overwhelmed. The good news is that understanding how baby sleep actually works—and why it's so different from adult sleep—can help you set realistic expectations and find strategies that genuinely make a difference.

Understanding Infant Sleep Biology AAP

Before diving into solutions, it helps to understand why babies sleep the way they do. Infant sleep is fundamentally different from adult sleep, and recognizing this can shift your perspective from frustration to patience.

Newborns in the first three months of life typically need between 14 and 17 hours of sleep in a 24-hour period, according to the American Academy of Pediatrics. AAP However, this sleep comes in short bursts of two to four hours at a time because newborn stomachs are tiny and require frequent feeding. Your baby isn't being difficult—they're biologically incapable of sleeping through the night at this stage.

Baby sleep cycles are also much shorter than adult cycles. While adults cycle through light and deep sleep over roughly 90 minutes, infant sleep cycles are only 50 to 60 minutes long. Sleep This means babies naturally wake more often between cycles, and they haven't yet learned how to smoothly transition from one cycle to the next without fully waking.

The concept of "sleeping through the night" is also somewhat misleading. Even when babies reach this milestone around four to six months, they're not actually sleeping continuously for eight hours. They're waking briefly between sleep cycles but have learned to fall back asleep independently. AAP

Sleep Patterns by Age Sleep

Understanding what's developmentally appropriate at each stage can help calibrate your expectations and reduce unnecessary worry.

During the newborn period from birth to three months, babies typically sleep 14 to 17 hours total but in stretches of only two to four hours. Day and night confusion is common because their circadian rhythm hasn't fully developed yet. The Sleep Foundation notes that this irregular pattern is completely normal and will gradually improve. Sleep

From four to six months, many babies begin consolidating their nighttime sleep into longer stretches of four to six hours. This is when some babies start "sleeping through the night," though many do not, and both are within the range of normal. Daytime naps typically settle into a pattern of two to three naps totaling three to four hours. AAP

Between six and twelve months, babies generally need 12 to 16 hours of total sleep, including naps. Most babies at this age can sleep six to eight hours at night without feeding, though teething, developmental leaps, and separation anxiety can all temporarily disrupt sleep. The AAP emphasizes that sleep regressions during this period are normal and temporary. AAP

The 4-Month Sleep Regression AAP

One of the most challenging sleep transitions happens around four months when your baby's sleep architecture permanently changes from newborn patterns to more adult-like sleep cycles. This is often called the "4-month sleep regression," though it's really more of a progression in brain development.

During this transition, babies often wake more frequently at night because they're cycling through light sleep more often and haven't yet learned how to connect sleep cycles independently. A baby who was previously sleeping well may suddenly wake every two hours, leaving exhausted parents wondering what went wrong.

The key to navigating this phase is understanding that you can't "fix" it because nothing is broken. Your baby's brain is simply maturing. However, this is an excellent time to begin establishing consistent sleep associations and routines that will help your baby learn to fall back asleep independently over time. AAP

Building Healthy Sleep Foundations AAP

While you can't force a baby to sleep, you can create conditions that make sleep more likely and help your baby develop positive sleep associations over time.

Establishing a consistent bedtime routine is one of the most powerful sleep tools available. The AAP recommends creating a predictable sequence of calming activities before bed—such as a bath, changing into pajamas, reading a book, singing a lullaby, and then placing baby in the crib. AAP This routine signals to your baby that sleep is coming, helping their brain and body begin to wind down. The key is consistency: doing the same activities in the same order every night creates powerful sleep associations.

The sleep environment also plays an important role. Research suggests babies sleep best in a cool room (between 68 and 72 degrees Fahrenheit), in darkness (consider blackout curtains), and with white noise to mask household sounds. Sleep The white noise should be at a consistent volume, roughly equivalent to a running shower, and positioned across the room from the crib rather than right next to it.

One of the most discussed concepts in infant sleep is putting baby down "drowsy but awake." The idea is that if babies fall asleep independently in their crib rather than while being fed, rocked, or held, they're more likely to be able to put themselves back to sleep when they naturally wake between sleep cycles. AAP This is easier said than done, and it's something to work toward gradually rather than achieve perfectly from the start.

Recognizing Sleep Cues Sleep

Timing is critical when it comes to helping babies sleep. An overtired baby actually has more difficulty falling and staying asleep because stress hormones like cortisol flood their system, making it harder to settle.

Watch for early sleep cues that signal your baby is ready for sleep: yawning, eye rubbing, looking away from stimulation, and becoming quieter or less active. Later sleep cues include fussiness, crying, and jerky movements—by this point, your baby may already be overtired. Sleep

Most babies do best with age-appropriate wake windows: the amount of time they can comfortably stay awake between sleep periods. Newborns may only tolerate 45 minutes to an hour of awake time, while six-month-olds can typically handle two to three hours. Paying attention to these wake windows and watching for sleep cues can help you catch the optimal sleep window. AAP

Common Sleep Disruptors AAP

Even babies who are generally good sleepers will have periods of disrupted sleep. Understanding common causes can help you respond appropriately without making changes that undermine good sleep habits.

Growth spurts cause temporary increases in feeding needs and can disrupt sleep for a few days to a week. These typically occur around two weeks, three weeks, six weeks, three months, and six months, though every baby is different. AAP

Developmental milestones often disrupt sleep because babies' brains are busy processing new skills like rolling, crawling, pulling up, and walking. Many babies "practice" these skills in their cribs at night, leading to more wakings. This is temporary and usually resolves once the new skill is mastered. AAP

Teething can cause discomfort that affects sleep, though its impact is often overestimated. Most babies experience some disruption for a few days around the time teeth emerge, but prolonged sleep problems are usually due to other factors. AAP

Illness obviously affects sleep, and sick babies need extra comfort and may need more frequent feeding. Once your baby is feeling better, gradually return to your normal sleep routine and expectations.

Sleep Training: What the Research Says AAP

The topic of sleep training generates strong opinions, but it's worth examining what research actually shows. The AAP's position is that behavioral sleep training methods—when used appropriately after four to six months of age—are safe and can be effective for families struggling with severe sleep deprivation. AAP

Research has not found evidence that graduated extinction ("cry it out" or Ferber method) or camping out methods cause emotional harm to babies or damage parent-child attachment when implemented appropriately. Studies following families for years after sleep training have found no differences in emotional development, behavior, or attachment quality between trained and non-trained children. AAP

That said, sleep training is not required and is not right for every family. Many babies learn to sleep well without any formal training, and many families prefer gentler approaches that involve more parental presence. There is no one right approach—what matters is finding something sustainable that meets your family's needs and values.

Taking Care of Yourself AAP

Parental sleep deprivation is not just uncomfortable—it's a genuine health concern that affects your physical health, mental health, relationships, and ability to safely care for your baby. The AAP recognizes that parental wellbeing matters for infant wellbeing. AAP

When possible, prioritize your own sleep by sleeping when baby sleeps, even if it means leaving chores undone. Accept help from family and friends, whether that means someone holding the baby while you nap or a partner taking a night shift. Consider your feeding arrangements and whether any adjustments could help—for example, a partner giving a pumped bottle for one night feeding while you sleep a longer stretch.

If you're experiencing symptoms of depression or anxiety, or if sleep deprivation is affecting your ability to function safely, reach out to your healthcare provider. Postpartum mental health conditions are common, treatable, and nothing to be ashamed of. AAP

When to Talk to Your Pediatrician AAP

While most infant sleep challenges are developmentally normal, certain symptoms warrant medical evaluation. Contact your pediatrician if your baby snores loudly or makes gasping sounds during sleep, as this could indicate obstructive breathing. AAP

You should also seek guidance if your baby seems uncomfortable lying flat, arches their back during or after feeding, or has other signs that might indicate reflux. If your baby is excessively sleepy (hard to wake, not interested in feeding) or has a sudden change in sleep patterns accompanied by other symptoms like fever or decreased activity, contact your doctor.

Finally, trust your instincts. If something feels wrong, it's always appropriate to call and ask.

The Bottom Line

Infant sleep challenges are exhausting, but they are also temporary. Your baby's sleep patterns will continue to mature over the first year and beyond, and most sleep struggles do resolve with time, even without intervention.

In the meantime, focus on what you can control: creating a consistent routine, optimizing the sleep environment, watching for sleep cues, and taking care of yourself. Accept that some nights will simply be hard, and that's okay.

Clara is here whenever you have questions about your baby's sleep patterns, want to troubleshoot specific challenges, or just need reassurance at 2 AM. You're doing a great job navigating one of parenting's most challenging phases.