As a parent of a newborn, you quickly realize that life is all about "going with the flow." There’s a new little boss in the house who decides when it’s time to eat and sleep—day and night! There’s no rush to establish routines, but if you’re ready to bring a little order to the chaos, here are some helpful tips:

1. Set realistic expectations

Yes, this comes first for a reason. Your newborn doesn’t yet have a circadian rhythm like adults, where we sleep at night and are awake during the day. Newborns sleep a lot—often 70% of the day—but their sleep is broken into short periods, with eating and awake time in between. They may also only want to sleep in your arms or a rocking cradle. In short, your own sleep will likely be disrupted, and that’s perfectly normal! 

Around 12–16 weeks, babies begin to develop a circadian rhythm similar to ours. Can you help guide this development? Absolutely! Keep reading to learn how.

2. A full tummy helps with sleep

What drives a newborn’s natural rhythm? Hunger! A newborn’s stomach is tiny, so they need to eat frequently. To support better sleep, always feed your baby—whether nursing or bottle-feeding—before putting them down. If they tend to doze off while eating, try gently tickling their feet to keep them awake long enough to finish.

3. Encourage a circadian rhythm

Our circadian rhythms are influenced by light and dark. Helping your baby distinguish between day and night can go a long way in establishing their rhythm. Here are some tips:

• Dim lights and avoid screens in the evening.
• Keep the room dark and quiet at night.
• Maintain a cool bedroom temperature, around 17–19°C (63–66°F).
• Open the curtains in the morning and aim to wake up at the same time each day.
• Take your baby outside for daylight exposure in a stroller or carrier.
• Let your baby “join in” with your activities during the day when they’re awake.

4. A simple routine to start with

Even with a newborn, it can be comforting to have a basic routine to follow. Try this pattern:

1. Eat
2. Awake time
3. Eat again
4. Sleep

In practice, this means feeding your baby when they wake up, then changing their diaper and letting them join you in whatever you’re doing. After an appropriate amount of awake time, offer another feeding before it’s time for a nap.

5. Focus on the essentials

Your newborn’s needs will dictate your daily rhythm during this period. It can feel overwhelming, especially if you’re used to structured days. Embrace the unpredictability—some moments will be magical, others chaotic! Keep your to-do list short and prioritize only the most essential tasks.

6. Don’t let your baby stay awake too long

It’s tempting to think your baby will sleep longer if they stay awake longer, but it doesn’t work that way! In fact, keeping a baby awake too long can make them overtired, which makes it harder for them to settle. For the first 8 weeks, babies are typically ready for another nap after 30–60 minutes of awake time. Keep an eye on the clock!

TIP! BabyNaps is the app for tired parents looking for better sleep. The app helps you keep track of the right amount of awake time for your baby (and a sleep schedule is created at three months). Once you’re in a routine, your baby will sleep better during the day—and longer at night.

7. Watch for signs of tiredness

Spotting your baby’s cues for tiredness will make it easier to settle them before they become overtired. For newborns, these signs might include yawning, opening and closing their hands, sucking on fingers, waving their arms, or stiffening their body.

8. Fixed bedtime start at 3–4 months

It’s only around 3–4 months that it makes sense to introduce a sleep schedule. Until then, there’s no rush! Once you notice consistent patterns in your baby’s sleep and feeding habits, you can explore a sleep schedule (and find lots of helpful articles on newborn sleep in the BabyNaps app).