Understanding Your Newborn's Sleep Cycle: Tips for Restful Nights

A lack of sleep is an inevitable rite of passage for new parents. Newborn sleep is notoriously unpredictable, which can make it difficult to manage your daily activities while getting enough rest. 

Understanding infant sleep cycles can help when trying to establish a feed, play, sleep routine that suits your family. Knowing the ins and outs of the newborn sleep-wake cycle is particularly valuable in those early months when night wakes are aplenty.

That being said, baby sleep is no easy task and can require a lot of support. This blog covers the sleeping patterns of infants, but it’s important to reach out to your local health providers if you need further help. Parenting organisations such as Karitane® and Tresillan provide free sleep services in-person and over the phone. You can also find government resources and baby sleep guidelines online.

The Newborn Sleep-Wake Cycle Explained

While every baby is different, there are some typical sleep behaviours newborns tend to adhere to. Newborns generally sleep 12 to 16 hours in a 24-hour period and do not know the difference between day and night. Because they require regular feeding (often every 2 to 4 hours), the newborn sleep-wake cycle is very short. The sleep cycles are usually around 20 to 50 minutes long, with wake windows ranging from 30 to 90 minutes. Newborn babies may also go through periods of cluster feeding, where they feed frequently for a few hours. These periods can often (but not always) be followed by longer sleep.

Sleeping Patterns of Infants: What to Expect

2 - 5 Month Baby Sleep Cycle & Patterns

At this point in their development, babies aged 2-5 months may need 3 naps a day of up to 2 hours each. Just past the newborn stage, babies tend to be able to stay asleep for slightly longer periods. So how much awake time for a 6-month-old is required? The 5-month baby sleep cycle usually consists of 14-15 hours of sleep a day and up to 8 hours at night. If you don’t find this to be the case for your baby, worry not, it is still very common for babies at this age to wake up regularly during the night. Discover more tips on how to feed your 3-month old and how often during the night.

9 - 12 Month Baby Sleep Cycle & Patterns

The 9 month old sleep schedule starts to become a little more like an adult sleep routine. Babies at this age tend to sleep around 13 hours a day and are more likely to sleep through the night than previously. While this is the case for some, it may not be the experience for all. Many babies between 6-12 months still wake up frequently during the night and need to settle back into sleep. The daytime naps should start to decrease to about 2 per day, and they will usually last from 1-2 hours each. When your baby approaches the 1-year mark, it can be common for them to crave being close to their parent or carer. This may also impact their ability to fall back asleep once awoken during the night.

When Do Babies Start Sleeping Through the Night?

Most parents have asked themselves and others how to get their babies to sleep through the night. The sleepless nights are undoubtedly difficult for everyone. While there is a range of techniques you can use to help your baby settle and stay asleep for longer periods, at the end of the day, it's inevitable that babies will wake up during the night. It’s important to remember that most babies will wake up frequently. And that is perfectly normal. As they get older and adjust to regular sleeping habits, babies tend to sleep longer and longer periods of time. Baby sleep cycles are hard to navigate. Every baby is so different and will experience unique sleep patterns. Take comfort in knowing that every parent is going through it in their own way, and it will take time to find a routine that works for you and your child. Remember to consult your child's healthcare professional for support and guidance to help curate a routine specific to your baby’s sleep cycles and behaviours.

Tips for Managing Infant Sleep Cycles Effectively

Now that you know more about the sleeping patterns of infants, there are a few tips for getting your baby to sleep.

  • Try swaddling — For newborns, swaddling with a muslin cloth or a swaddle suit mimics the comfort they felt in the womb and can help soothe them to sleep.

  • Hands-on settling — Hands-on settling, such as rocking and patting, is recommended to comfort newborns.

  • Put them down drowsy but awake — Once your baby is 3-6 months old, you can try putting them down in their crib/bassinet drowsy but awake to encourage independent sleep.

  • Keep an eye on wake windows — An overtired baby can be difficult to soothe, so keep an eye on the time, particularly the newborn sleep wake cycle.

  • Establish a wind-down routine — Whether it’s a bath, reading a book, or singing a lullaby, creating a pre-bed ritual will help signal to your baby that it’s time for sleep.

  • Create a conducive sleep environment — White noise and low light can help create a calming nursery and sleep space.

  • Take the pressure off — If sleep isn’t happening, don’t force it. Reset, try a feed, a story, or a lullaby, and start again.

  • Fresh nappy, fresh clothes — Remove anything that may be causing your baby discomfort, such as a wet nappy or onesie. 

  • Consider other causes – If your baby’s sleep is constantly disrupted, check for signs of newborn congestion or reflux.

How Do I Make Sure My Baby Is Getting Enough Sleep?

Aside from understanding infant sleep cycles, you can help ensure your baby gets enough sleep by meeting their needs during wake windows. For newborns, hunger is their main waking cue, so ensuring they’re well-fed can help them sleep longer stretches.

At around 4 to 8 weeks, your baby's sleep patterns will start to respond more to light and dark, rather than hunger. This will help you establish clearer daytime and nighttime routines. You can encourage this by exposing them to light and playing with them in the day while keeping the night quiet and dimly lit.

As you get to know your baby, you’ll also begin to notice which sleep environment and soothing methods they respond to the best. For example, they might prefer napping in a moving pram during the day or with their arms in an ‘up’ position rather than swaddled down at night. Sometimes, a little trial and error is all that’s needed.

Infant sleep cycles change regularly as your baby grows and are key to understanding and supporting your baby’s sleep needs. Although it can feel like it’s lasting forever, newborn sleep stages are fleeting, and your baby will soon begin to sleep in longer stretches. However, if you’re worried about your baby's sleep, do seek the advice of medical professionals. Sleep deprivation can be incredibly hard, and it’s important to take care of yourself and your little one during this time.