Newborn Sleep: What to Expect and How to Make It Easier

Bringing home a newborn is a whirlwind—equal parts magical and exhausting. No matter how many books you’ve read or how much advice you’ve been given, nothing truly prepares you for the reality of newborn sleep. Having had my first baby in Senegal and my second in France, I’ve seen firsthand how different cultures approach those early months, but one thing is universal: sleep (or the lack of it) is a big adjustment.

What to Expect in the First Few Months

Frequent Waking
Newborns need to feed every two to three hours, day and night. It’s completely normal, but that doesn’t make it any easier when you’re up for the fifth time before dawn.

Short Sleep Cycles
Unlike adults, newborns don’t stay in deep sleep for long. Their cycles are short—sometimes as little as 40 minutes—which is why they wake so often.

Day-Night Confusion
Many babies have their body clocks upside down at first, sleeping more in the day and waking at night. It’s completely natural, though it does leave you feeling like you’ve got permanent jet lag.

Soothing Tips for Better Sleep

Help Them Learn Day from Night
During the day, keep things bright and chatty. At night, keep feeds quiet, lights dim, and avoid too much stimulation. Over time, this helps their body clock settle.

Create a Cozy Sleep Space
Wherever you are in the world, babies love feeling snug and secure. A firm, flat sleep surface, white noise, and swaddling (if your baby likes it) can all help.

Use Gentle Motion and Contact
In Senegal, I saw so many mothers carrying their babies throughout the day, and in France, I met parents who swore by prams and rocking bassinets. Whatever method works for you—rocking, babywearing, or simply holding them close—contact can be a great way to soothe an unsettled newborn.

Follow Sleep Cues
Yawning, eye rubbing, staring into space—these are signs your baby is ready for sleep. Catching them early can help avoid an overtired baby who fights sleep even harder.

Lower Expectations and Accept Help
Newborn sleep is unpredictable, and some nights will feel endless. But this stage doesn’t last forever. If you have support, take it. If you don’t, be extra kind to yourself. Rest when you can, leave the housework, and remember that someday, you will sleep again. When my first was born my colleagues arranged a food train for a number of weeks and it was so helpful and appreciated!

Those early months are a blur, but they are also filled with tiny moments you’ll never forget. Whether you’re in a bustling city or a quiet countryside, one thing is the same—you're not alone in this.