Understanding What’s Normal — and What Helps Your Baby Rest Safely

Figuring out how long newborns sleep can feel like a puzzle. One minute they’re snoozing soundly, the next they’re wide awake and ready for another feeding. If you’re a new parent wondering whether your baby is sleeping enough (or too much), you’re not alone. Every newborn is unique, but understanding what’s typical can bring peace of mind and help you create healthy, safe sleep habits from the start.

Key Takeaways

• Newborns (0–3 months) typically sleep 14–17 hours in a 24-hour period (AAP, 2022; Sleep Foundation, 2024). Some may sleep up to 19 hours.
  

• Sleep happens in short bursts—usually 1–3 hours at a time—since babies wake often to feed.
  

• Newborns haven’t yet developed a circadian rhythm, so they mix up day and night.
  

• Practicing safe sleep—placing baby on their back on a firm, flat surface with no loose items—is essential to reduce the risk of SIDS (AAP, 2022).

• As babies grow, nighttime stretches gradually lengthen, often around 2–3 months.

The Newborn Sleep Mystery

The early weeks with a newborn are magical—but they can also be exhausting. You might find yourself asking, “Is this normal?” when your baby naps for hours one day and barely at all the next.

Newborns sleep a lot, but it’s rarely in long, predictable stretches. Their tiny tummies can only hold small amounts of milk, so they wake frequently to refuel. Those short sleep bursts—though frustrating—are how babies grow and develop. Sleep fuels rapid brain development, strengthens their immune system, and supports overall growth.

Remember, this early stage is all about adjustment. You and your baby are learning together, and irregular sleep is perfectly normal, albeit frustrating at times.

How Much Do Newborns Sleep?

Most newborns need 14–17 hours of total sleep across 24 hours, spread out in naps and nighttime sleep (AAP, 2022; Sleep Foundation, 2024). Because newborns wake frequently to feed, sleep typically comes in 1–3 hour chunks.

Here’s what’s typical:

• Total Sleep: 14–17 hours (sometimes up to 19).
  

• Wake Windows: About 30–45 minutes between naps—just enough time to feed, burp, and get a diaper change.
  

• Night Sleep: Often broken into multiple short stretches, gradually lengthening as baby grows.
  

💡 HALO Tip: Don’t stress if your baby doesn’t follow the “average.” Focus on consistent feeding, comfort, and safety—the rest will naturally fall into place.

Understanding Newborn Sleep Cycles

Newborn sleep differs from adult sleep. Their cycles are shorter (20–50 minutes) and include more active (REM-like) sleep, where babies twitch, grunt, or stir. This lighter sleep is normal and supports brain development. It is also one of their body’s natural defenses against SIDS. 

A newborn’s sleep cycle includes:

• Active Sleep: Movement, irregular breathing, little noises.
  

• Quiet Sleep: Deep, still rest with steady breathing.
  

• Brief Wakes: Short arousals between cycles—often to feed or be soothed.
  

As babies mature, they gradually learn to connect these cycles, leading to longer stretches of uninterrupted rest—often by 3–4 months.

Why Newborn Sleep Varies So Much

If your newborn’s sleep feels unpredictable, that’s because it is. A few reasons include:

• Feeding Frequency: Every baby needs a different caloric intake based on their own growth and can go longer or shorter stretches in between feeds based on the size of their feedings. Also, breastfed babies sometimes wake more often than formula-fed babies.
  

• Growth Spurts: During rapid growth phases, babies might sleep more—or wake more to eat.
  

• Temperament: Some babies are naturally more alert, while others are mellow and drowsy.
  

• Day–Night Confusion: Their internal clock isn’t set yet; light exposure during the day helps reset it. Their circadian rhythm will establish around 4 months old.

The key is to respond to your baby’s cues with patience and consistency. There is no “perfect” schedule in the newborn days—just what works best for your family. Focus on routines that help you make it through the day and night. 

Featuring HALO Breathable Mesh Mini Crib

Safe Sleep: The Most Important Part of Sleep

Before worrying about how much your baby sleeps, make sure how they sleep is safe. The American Academy of Pediatrics offers clear guidance for reducing the risk of Sudden Infant Death Syndrome (SIDS) and sleep-related deaths (AAP, 2022; CDC, 2023):

• Back to Sleep: Always place your baby on their back for naps and nighttime.
• Firm, Flat Surface: Use a crib, bassinet, or play yard with a tight-fitting sheet.
• Bare Is Best: Keep the crib free from pillows, blankets, bumpers, and toys.
• Room-Share, Don’t Bed-Share: Keep baby’s sleep space in your room for at least the first six months.
• Avoid Overheating: Dress baby in light, breathable sleepwear and keep the room comfortably cool (68–72°F).

💤 HALO Safety Note: The HALO® SleepSack® Swaddle replaces loose blankets, helping babies feel secure while maintaining safe sleep practices.

What Healthy Sleep Looks Like by Age

These are averages—your baby’s unique cues are the best guide.

How to Support Better Sleep

While you can’t make a newborn sleep longer, you can set the stage for healthy rest:

• Establish a gentle bedtime routine (bath, cuddle, lullaby).
  

• Keep nights dark and calm—low lights, soft voices, minimal stimulation.
  

• Expose your baby to daylight during wake periods to encourage circadian rhythm development.
  

• Watch for sleepy cues (red eyebrows, rubbing eyes, staring off) to prevent overtiredness.
  
  

Consistency helps your baby feel secure—and eventually leads to more restful nights.

When to Talk to Your Pediatrician

Most sleep variation is normal, but check in with your doctor if:

• Your baby sleeps less than 11 hours or more than 19 hours a day regularly.
  

• Feeding issues or poor weight gain occur.
  

• They’re difficult to wake or seem unusually lethargic.
  

• You notice breathing irregularities or persistent fussiness.
  

Your pediatrician can rule out medical issues and offer personalized guidance.

Closing Thoughts: Rest Easy with Safer Sleep

Every baby’s sleep journey looks different, but one thing remains constant: safr sleep saves lives. Focus on creating a calm, clutter-free environment, following AAP guidelines, and giving your little one the space to grow at their own pace.

💤 Explore HALO’s SleepSack® and BassiNest® collections to make safer sleep simple, cozy, and stress-free for both you and your baby.

References

• American Academy of Pediatrics (AAP). Sleep-Related Infant Deaths: Updated 2022 Recommendations for Reducing SIDS Risk. Pediatrics, 2022.
  

• Sleep Foundation. Newborn Sleep Patterns and Schedules. Updated 2024.

• Centers for Disease Control and Prevention (CDC). Safe Sleep for Your Baby. 2023.