Supporting Healthy Sleep for Infants in the Early Months
Guest Post BY: Denise Curtis, CLD, CPD, HBCE of Denise Curtis Doula Services
Newborn sleep can feel confusing, exhausting, and isolating—especially when it doesn’t match what you see online or in books. If you’re the parent to a baby who wakes often, needs help falling asleep, or only naps in short stretches, you’re not doing anything wrong.
What you’ll learn in this guide:
What’s normal for newborn sleep in the first 0–3 months (and why frequent waking is healthy)
How wake windows and naps support better infant sleep without strict schedules
Gentle, no-cry strategies to encourage longer stretches of sleep while staying responsive
Newborn baby sleeping soundly on their back with a swaddle
If you’re reading this while bleary-eyed, holding a baby who just fell asleep… welcome. Let’s start with the most important thing I can tell you:
Your baby is not broken. And you’re not doing anything wrong.
Infant sleep in the first few months is wildly different from adult sleep, and understanding what’s normal can take a lot of pressure off. From there, there are gentle, no-cry ways to support better sleep for your baby and more rest for your whole family.
What’s Normal for Infant Sleep (Especially in the First Few Months)
Newborns are brand-new humans with brand-new nervous systems. Sleep is still a work in progress.
In the first 0–3 months, it’s normal for babies to:
Sleep in short stretches (often 2–3 hours at a time)
Wake frequently to eat (this is protective and healthy)
Have days and nights mixed up
Need help falling asleep (rocking, feeding, holding, bouncing)
Take short, inconsistent naps
Newborn sleep is driven by biological needs, not habits. At this stage, you’re not creating “bad sleep associations”; you’re meeting your baby where they are.
A helpful mindset from both Taking Cara Babies and The No-Cry Sleep Solution: Think of sleep in these early months as something you support, not something you train.
Wake Windows Matter More Than Schedules (At First)
Instead of watching the clock for exact nap times, it’s more helpful to watch how long your baby has been awake.
Typical wake windows:
0–6 weeks: ~45–60 minutes
6–12 weeks: ~60–90 minutes
3–4 months: ~75–120 minutes
Staying within these windows helps prevent overtiredness, which is one of the biggest causes of difficult sleep and frequent night wakings.
Sleep cues to watch for:
Red or heavy eyelids
Slower movements
Turning away from stimulation
Fussing that escalates quickly
If naps feel like a struggle, it’s often because the baby is either overtired or being kept awake just a bit too long.
Let’s Talk About Naps
Naps in the first few months are often:
Short (20–45 minutes)
Inconsistent
On a parent, in a carrier, or in a stroller
And that’s okay.
Both Taking Cara Babies and The No-Cry Sleep Solution methods emphasize that sleep is sleep. That is a concept I support in my newborn sleep support practice as well. What is important is that they are sleeping, not how they got there.
Contact naps, motion naps, and carrier naps still support development and prevent overtiredness.
A gentle nap rhythm might look like:
4–6 naps per day in the newborn stage
One longer nap (often earlier in the day)
Several shorter naps later on
As babies approach 3–4 months, naps gradually become more predictable. You’ll get to the point where you can almost plan your day around your baby’s nap schedule. There’s no rush to get to this pattern, so take your time and meet your baby where they’re at.
How to Gently Encourage Better Sleep (With Minimal Tears…for everyone)
You don’t need to leave your baby to “cry it out” to support healthy sleep. Small, gentle adjustments can make a big difference over time. Go into your sleep coaching journey understanding that it takes time, and the changes you make now will add up to significant differences later. So it’s worth the groundwork now to reap the rewards as your baby grows.
1. Create a Simple, Calming Bedtime Routine
This doesn’t have to be elaborate. Consistency matters more than length.
A simple bedtime rhythm might include:
Feeding (Breast or Bottle)
Diaper change
Clothing change or a swaddle
Quiet voices and dim lights
A short song or massage
All of these simple shifts help signal to your baby: sleep is coming. It is time to wind down. I can’t stress enough to KEEP. THIS. SIMPLE. Babies have the ability to pick up on routine very easily. This doesn’t need to be a complex, multi-step process. Make it something you can manage doing every night.
2. Use the “Soothe, Don’t Stimulate” Approach for Nighttime Waking
When your baby wakes at night, aim for calm, predictable responses:
Keep lights dim or off
Avoid playful talking
Use gentle and slow movement or touch
These strategies help reinforce nighttime as a time for sleeping, not socializing. The goal is to keep them sleepy. Even if they decide they’re up and ready to party for the next couple of hours, we don’t want to encourage that and wake them even more by turning on lights or the TV and making a lot of noise.
3. Practice Gentle “Falling Asleep” Skills
From Taking Cara Babies: you can slowly help your baby learn to fall asleep with less assistance, without removing comfort.
Examples:
Putting baby down when they’re drowsy but not fully asleep (when possible)
Gradually reducing motion over time
Pausing briefly before intervening to see if the baby resettles
This is not sleep training; it’s skill-building.
4. Feed Responsively (Yes, Including at Night)
Night feeds are normal and expected in the first months. You’re not “creating a problem” by feeding a hungry baby.
Over time, as babies mature and feed more during the day, longer night stretches often happen naturally.
A Note About “Good Sleep” vs. Real Sleep
Social media can make it feel like everyone else’s baby is sleeping through the night at 8 weeks.
That’s not the norm. You are not alone if your baby is waking at night.
Good infant sleep looks like:
A baby whose needs are met
Caregivers responding with consistency and care
Gradual (not perfect) progress
Some babies sleep longer stretches early in their lives. But many don’t. Both are normal. Don’t hold your baby to unrealistic expectations.
Final Reassurance (Because You Probably Need It)
If your baby’s sleep feels hard right now, please know that it doesn’t mean it will always be this way. Everything with babies is a phase and will pass soon. Infant sleep changes rapidly in the first year, and in my experience, gentle support and consistency go a long way. You’re laying the foundation for healthy sleep with the small adjustments mentioned in this article.
You’re doing a really good job.
And if you ever need additional support, reassurance, or a newborn sleep plan that feels aligned with your values and your baby’s temperament, you don’t have to figure it out alone. One of my favorite parts of being a postpartum doula is offering sleep support to help you get through the tough days (or nights). Learn more about my Infant Sleep Coaching Services in the Los Angeles Area.
About Our Guest Blog Author
Denise Curtis is a CAPPA Certified Labor & Postpartum Doula, HypnoBirthing® Certified Educator, Lactation Educator, Childbirth Educator, Infant Care Instructor, and Sleep Coach. Denise provides care and support to all families throughout pregnancy, birth, and the postpartum period.
✨ If you’d like more practical, real-life postpartum support from Los Angeles Birth, here are additional birth and postpartum resources for Los Angeles families:
What Does a Postpartum Doula Do?
A look at how postpartum doulas support families during the fourth trimester.
Realistic Breastfeeding Expectations & Support
An LA IBCLC’s guide to breastfeeding in the early weeks, common challenges, and when extra support can make a difference.
Healthy Spiced Banana Bread Muffins
A simple, nourishing recipe that’s easy to prep ahead and perfect for postpartum families
The Best Energy Balls for Birth & Postpartum
My no-bake energy balls with protein—quick to make, and loved by postpartum families.
About Los Angeles Birth
Rebecca Belenky is a Los Angeles–based doula, childbirth educator, and lactation educator who has supported families since 2014. Through her practice, Los Angeles Birth, she offers compassionate, trauma-informed care that helps parents feel informed, grounded, and confident through pregnancy, birth, and postpartum.
