Bringing home your newborn is one of life’s most magical (and exhausting) experiences. While those early days are filled with snuggles and firsts, they’re also marked by unpredictable sleep patterns that can leave even the most prepared parents feeling overwhelmed. At full feedings®, we believe that gentle routines—not rigid schedules—can help set the foundation for healthy sleep habits from the very beginning.

If you’re wondering how to start building consistency while still honoring your baby’s needs, you’re in the right place. Here’s your gentle, go-to guide for surviving (and even thriving) in those first few weeks.

1. Start with full feedings®

It all begins with feeding. A full belly is the key to better, more restful sleep. In the newborn stage, we recommend feeding every 2.5–3 hours during the day, aiming for about 30 minutes per feeding (including burp time). These full feedings help ensure your baby is nourished enough to begin linking longer stretches of sleep—especially at night. As they begin to come out of that initial sleepy phase, you may notice that they’re waking more to eat during the day (closer to 2 hours than 3 hours) and we want you to know that this is not a step backward. In fact, this is a good sign that they’re more aware of their hunger cues and will help them to begin to eat enough during the day to start sleeping longer at night.

Pro tip: Try offering both breasts at each feeding and always aim to complete a full feed before putting your baby down for sleep. This helps prevent the “snack-and-nap” cycle, which can disrupt overnight rest.

2. Keep Wake Windows Short

Newborns get tired fast. In the first few weeks, most babies can only stay awake for 45–60 minutes before becoming overtired—which often leads to fussiness and disrupted sleep.

Use those short windows for feeding, diaper changes, and a little gentle stimulation (like singing or a short walk around the house), then offer sleep again. Following your baby’s cues and keeping wake windows short supports their natural rhythms and reduces overstimulation. When babies become overtired, their bodies produce cortisol which is a stress hormone. This can then cause them to have trouble falling asleep and staying asleep.

3. Focus on Day/Night Differentiation

In the womb, babies don’t have a circadian rhythm—but you can gently start teaching the difference between day and night from day one.

Here’s how:

1. Daytime: Keep lights on, talk in your normal voice, and interact with your baby during feedings.
2. Nighttime: Keep things dim, quiet, and low-stimulation. Use a soft voice, limit eye contact, and avoid turning on overhead lights.

It may take a few weeks, but this consistent contrast will help set the foundation for longer night sleep as your baby’s internal clock develops. If you notice your baby is waking a lot during the night and sleeping more during the day, it means we need to wake them up more often during the day to eat. When we follow their awake windows and wake them to eat every 2.5-3 hours during the day, you’re naturally setting this up for them already.

4. Respect Their Need for Close Contact

In the fourth trimester (the first 12 weeks after birth), your baby still thinks they’re part of your body—which is why contact naps, cluster feeding, and wanting to be held constantly are completely normal.

Rather than trying to create strict sleep independence right away, lean into this need. Baby wearing, contact naps, and motion-based sleep (like in a stroller or carrier) are all okay in the early days. You’re not creating bad habits—you’re providing the comfort your baby craves. We always recommend at least some crib/bassinet sleep so try to balance the two while keeping their need for comfort in mind.

5. Create a Simple, Repeatable Flow

Even if you’re not following a strict schedule, a consistent flow helps signal to your baby what’s coming next. A simple Eat–Wake–Sleep routine allows time for feeding, a bit of interaction, and then sleep—all within a newborn’s limited wake window.

Your days may not look exactly the same every day, and that’s okay. Routines are about creating rhythm, not rigidity. Being flexible is an important to key consistent nighttime sleep, trust us.

6. Accept the Night Wakes (for Now)

Waking frequently during the night is developmentally normal in the newborn stage. Babies need to eat often, and their tummies are tiny. Try to reframe night wakes as temporary and essential. You are not doing anything wrong—and you are not alone.

When you focus on full daytime feeds and avoid accidental daytime sleep debt (keeping naps too long or wake windows too short), your baby will gradually begin to stretch night sleep in their own time. Sometimes this happen gradually but other times there are larger stretches that develop quickly, either way it’s all a win and a step towards the goal of everyone having their feeding and sleep needs met.

7. Give Yourself Grace

There’s no “perfect” baby and no “perfect” sleep plan. Newborn sleep is about survival, not perfection. You’re doing so much more than you realize—just by tuning in, offering comfort, and feeding your baby with love.

You can’t spoil a newborn. You can’t “ruin” sleep. What you can do is gently guide your baby with loving consistency, and the rest will come in time.

The newborn stage is hard, messy, beautiful, and fleeting. By focusing on full feeds, short wake windows, and a calm, consistent rhythm, you’re already laying the foundation for better sleep ahead.

We’re here to remind you: there’s no rush. This is a season for bonding, learning, and figuring it out together—one day at a time. And full feedings® is here to support you every step of the way.

Want help crafting your newborn’s daily routine or navigating those unpredictable nights? Check out The Full Feedings Method.