Newborns sleep a lot—up to 14-17 hours of sleep each day, in fact.  The newborn stage is where you find yourself in a sweet (and sleepy) blur of snuggles, feeding sessions, and asking yourself, “Wait… is it 3 a.m. again?”

If your baby seems to nap like a dream all day but perks up just as the sun goes down, you’re likely navigating a common early sleep hurdle: day and night confusion. Good news? It’s normal, it’s temporary—and with gentle guidance, it can improve.

Let’s walk through why it happens and what you can do to help your little one (and you) get more rest.

What Is Day and Night Confusion?

Day/night confusion happens when your baby’s internal clock hasn’t caught up to the outside world. In the womb, there’s no real “day” or “night.” Babies are lulled to sleep during your daytime movement and often wake when you rest at night.

Once they’re born, their circadian rhythm (the internal clock that regulates sleep/wake cycles) is still undeveloped. So while they may snooze easily during bright, noisy days—they may be more alert and fussy once it’s dark and quiet.

The good news: This phase typically improves within the first couple of months. And there are simple, gentle ways to support the transition.

Why Do Newborns Mix Up Day and Night?

Your newborn’s sleep schedule is driven more by biology than bedtime routines—at least at first.

Here’s what’s going on:

• Immature circadian rhythm: Their internal clock is still developing.
  

• Womb memory: Inside the womb, light/dark patterns didn’t exist—and motion during your day often kept them soothed.
  
  

Feeding needs: In the early weeks, hunger is a major driver of sleep-wake cycles—not the time on the clock.

How to Tell If Your Baby Has Day/Night Confusion

You might notice:

• Long naps during daylight—even with noise or light
  

• Fussiness or wide-eyed energy in the evening
  

• Frequent wake-ups and cluster feeds at night
  

• More “bright-eyed” moments during overnight hours
  
  

If bedtime feels more like a baby dance party than a wind-down routine, day/night confusion could be the culprit.

6 Gentle Ways to Reset Your Baby’s Sleep Clock

1. Maximize Daylight Exposure

   Natural light helps set your baby’s internal clock. Try:

   • Opening the blinds during wake windows
     

   • Taking short walks in the morning
     

   • Feeding near a sunny window

2. Keep Nighttime Calm and Boring

   At night, keep things simple and quiet:

   • Dim lights
     

   • Speak softly
     

   • Limit stimulation and eye contact
     

   Try: Using a warm-hued nightlight (like amber or red) that supports melatonin production without over-stimulating.
   

3. Use a HALO® SleepSack or Swaddle

   Swaddling helps mimic the cozy feel of the womb and reduces the startle reflex. A HALO® SleepSack® Swaddle gives your baby a safer, snug option. Remember: No loose blankets should be used in the crib or for sleep before 12 months.

4. Avoid Long Daytime Naps in Darkness

   Naps are essential—but too much daytime sleep in pitch black can send the wrong cues.

   Try:

   • Limiting naps to 1.5–2 hours
     

   • Keeping lights on and the room active during the day

5.  Feed Frequently During the Day

   Encouraging full daytime feeds helps shift your baby’s intake away from night hours. Offer feeds every 2–3 hours, even if they seem sleepy.

6. Create a Simple Bedtime Routine

   Even for newborns, routine builds sleep readiness. Start to establish healthy sleep habits from the beginning. Try:

   • Warm bath
     

   • Feeding
     

   • Gentle rocking or lullaby
     

   Over time, your baby will start associating these steps with nighttime sleep.

What to Avoid

Gently avoid habits that might reinforce nighttime wakefulness:

• Overstimulating night wakings: Keep those 2 a.m. diaper changes calm and quick
  

• Skipping daytime feeds: Underfeeding during the day can lead to more night wakings
  

• Inconsistent rhythm: Babies love patterns. Even a loose daily rhythm helps

• Extending wake windows: Keeping your baby awake for long periods during the day will not necessarily equal more sleep at night, in turn it can cause more wake ups. Follow wake window protocol with naps no longer than 2 hours, and wake windows up to 90 minutes. 

• Avoid over feeding: A full belly does help babies sleep better, but over feeding can lead to reflux or gas

Gently avoid habits that might reinforce nighttime wakefulness:

• Overstimulating night wakings: Keep those 2 a.m. diaper changes calm and quick
  

• Skipping daytime feeds: Underfeeding during the day can lead to more night wakings
  

• Inconsistent rhythm: Babies love patterns. Even a loose daily rhythm helps

• Extending wake windows: Keeping your baby awake for long periods during the day will not necessarily equal more sleep at night, in turn it can cause more wake ups. Follow wake window protocol with naps no longer than 2 hours, and wake windows up to 90 minutes. 

• Avoid over feeding: A full belly does help babies sleep better, but over feeding can lead to reflux or gas.

Breastfeeding? Try limiting caffeine, as it can pass through milk and affect your baby’s sleep.

When to Expect Progress

Every baby is different, but here’s a general timeline:

• Weeks 1–2: Focus on light exposure during the day and calm cues at night
  

• Weeks 3–4: You may notice longer wake periods in the daytime
  

• Weeks 6–8: Most babies begin showing clearer day/night patterns
  
  

At this age, night wakings are still developmentally normal. The goal isn’t to eliminate them—it’s to help your baby start resting at more predictable times.

HALO Sleep Tip: Your Sleep Support Toolkit

Ready to support better newborn sleep? Here are a few parent-favorite tools:

• HALO® SleepSack Swaddle: Promotes a snug, secure sleep environment
  

• Room-darkening curtains: For deeper nighttime sleep
  

• White noise machine: Soothes and masks household sounds

• HALO® BassiNest®: Keeps your baby close while promoting a safer sleep space—perfect for easier overnight feedings.

Final Thoughts

Yes, the newborn phase can feel exhausting. But using your knowledge of wake windows, building healthy sleep habits, and bedtime routines you’ll move through each sleep milestone as they come. 

Celebrate the small wins. Be patient with the process. And most of all—give yourself some grace.

Resources Referenced

• American Academy of Pediatrics. “Healthy Sleep Habits: How Many Hours Does Your Child Need?”
   https://www.healthychildren.org/English/healthy-living/sleep/Pages/Healthy-Sleep-Habits-How-Many-Hours-Does-Your-Child-Need.aspx
  

• Mayo Clinic. “Newborn Sleep: What to Expect.”
  https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/infant-sleep/art-20046091

• CDC. “Baby’s Sleep: What Every Parent Needs to Know.”
  https://www.cdc.gov/sids/SafeSleep/index.htm
  

Disclaimer: The information provided by HALO is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare provider for guidance specific to you and your baby.