What Time Should I Put My Newborn to Bed? | Sleep Guide

Newborns typically go to bed between 7:00 p.m. and 9:00 p.m., with frequent night wake-ups for feedings.

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Figuring out the best bedtime for a newborn can feel like a daunting task. Their unpredictable sleep patterns and frequent feedings make establishing a routine challenging. However, understanding a newborn's natural sleep rhythms can make bedtime more manageable for both parents and baby. The goal is to create a foundation for healthy sleep habits while adjusting to the baby’s ever-changing needs.

Understanding Newborn Sleep Patterns

Newborns don’t follow the same circadian rhythms that older children and adults do. Instead, their sleep cycles are short and fragmented, often lasting between 45 and 60 minutes. The reason? A newborn’s body doesn’t produce enough melatonin, the hormone responsible for regulating sleep-wake cycles, until they are around three months old.

1. How Much Sleep Do Newborns Need?

• Total Sleep: Newborns need 14 to 17 hours of sleep in a 24-hour period. However, they don’t sleep in long stretches. Most of their rest comes in short bursts of 2 to 4 hours.
• Night vs. Day: Their sleep is evenly distributed between day and night, making it difficult to establish a clear bedtime early on. As they grow, they will gradually consolidate more of their sleep during nighttime hours.

2. Sleep Cycles

• Newborns have shorter sleep cycles, often moving through light and deep sleep phases more quickly. This is why they can seem restless or noisy while sleeping. Their bodies are still learning how to transition smoothly from one stage to the next.

Understanding these sleep cycles can make it easier to handle night wake-ups and anticipate a newborn’s needs.

What Time Should a Newborn Go to Bed?

The ideal bedtime for a newborn is flexible, typically falling between 7:00 p.m. and 9:00 p.m. Their natural sleep-wake rhythm is still developing, so trying to enforce a strict bedtime too early can lead to frustration for both parents and baby.

1. The First Few Weeks

• During the first month, a baby’s sleep schedule is highly erratic. Feeding is the priority, and most newborns will wake every 2 to 3 hours to eat, even at night. This means bedtimes will revolve around feeding and sleepiness cues rather than a set time.
• It’s normal for newborns to doze off anytime, day or night, without warning. Using this phase to observe and learn a baby’s cues will set a foundation for establishing a bedtime later.

2. Around 6 to 8 Weeks

• At around 6 to 8 weeks, babies start to develop more regular sleep patterns. While they still need frequent feedings, parents may notice their baby naturally becoming drowsy in the early evening hours.
• Setting a bedtime between 7:00 p.m. and 9:00 p.m. can work well during this stage. It’s not about enforcing a strict schedule but gently encouraging a consistent routine.

A gradual bedtime routine can help signal to the baby that sleep time is approaching, even if they’re still waking frequently.

Bedtime Routine for Newborns

A soothing bedtime routine can help newborns wind down and prepare for sleep. Establishing a consistent routine early on can create positive sleep associations that benefit them as they grow.

1. Bath Time or Gentle Wipe-Down

• A warm bath or a gentle wipe-down can be soothing and signal that nighttime is approaching. However, some babies find baths stimulating, so pay attention to the baby’s reaction.
• If a bath is too stimulating, a calming massage using baby-safe lotion can be a wonderful alternative.

2. Dim the Lights

• Lowering the lights an hour before bedtime can help cue a baby’s brain that it’s time to wind down. Darkness stimulates melatonin production, encouraging sleepiness.
• Soft, ambient lighting or a warm nightlight can create a comforting environment without disrupting sleep hormones.

3. Quiet Time and Cuddles

• Spending a few minutes holding or cuddling the baby in a quiet space helps them feel secure and relaxed. Gentle rocking or singing a lullaby can also work wonders.
• Skin-to-skin contact has been shown to calm babies and regulate their heart rate, making it a perfect pre-bedtime activity.

Creating a bedtime routine isn’t about perfection but about consistency. The routine can be adjusted as the baby grows and develops new sleep needs.

Table: Sample Newborn Sleep Schedule

Time	Activity	Details
6:00 p.m. – 7:00 p.m.	Evening feeding and diaper change	Ensure baby is full and comfortable
7:00 p.m. – 7:30 p.m.	Bath or gentle wipe-down	Relaxing bath or massage, if soothing
7:30 p.m. – 8:00 p.m.	Dim the lights and quiet time	Lower lights, cuddle, or read a soft story
8:00 p.m. – 9:00 p.m.	Bedtime	Swaddle or put baby in a sleep sack, lay down awake but drowsy

This sample schedule offers a gentle structure but should be adapted based on the baby’s cues and family needs.

Recognizing Sleep Cues

One of the best ways to determine bedtime is by observing a newborn’s sleep cues. Babies often give subtle signals when they’re tired, and responding to these signs promptly can make sleep time easier.

1. Common Sleep Cues

• Yawning: A clear indicator that the baby is getting tired.
• Rubbing Eyes: Babies may rub their eyes or tug at their ears when they’re sleepy.
• Fussiness: If the baby becomes increasingly fussy or irritable, it might be time to settle them down for sleep.
• Glazed Eyes: A baby’s eyes may look unfocused or glassy when they’re ready for rest.

2. Timing Is Everything

• Putting a baby down as soon as they show signs of sleepiness can help prevent them from becoming overtired. An overtired baby can be more difficult to settle and may wake up more frequently at night.
• As babies grow, their wake windows—the time they can stay awake before becoming overtired—will lengthen. In the early days, these wake windows are short, typically lasting only 45 to 60 minutes.

Learning to read these cues can transform bedtime from a battle into a peaceful transition.

Night Wake-Ups and Sleep Adjustments

Waking up at night is a normal part of newborn sleep. Babies have tiny stomachs and need to feed frequently to stay nourished and hydrated. Understanding that night wake-ups are a biological necessity can help set realistic expectations.

1. Feeding on Demand

• In the early weeks, feeding on demand is crucial. Trying to stretch out feeds or enforce long sleep stretches can interfere with a newborn’s growth and development.
• As babies grow, they may naturally start to stretch out night feeds, but this process varies for each child.

2. Diaper Changes

• Changing diapers at night can sometimes wake a baby up fully. Using nighttime diapers or a diaper cream can reduce the need for frequent changes.
• If a diaper change is necessary, keeping the room dark and quiet can help signal to the baby that it’s still sleep time.

3. Managing Night Wakings

• Avoid too much stimulation during night wakings. Keep interactions brief and gentle to encourage the baby to go back to sleep quickly.
• Some parents find that using white noise or a soothing sound machine helps their baby fall back asleep.

It’s all about making nights as calm and restful as possible, for both baby and parents.

Transitioning to a More Structured Bedtime

By three to four months, most babies start consolidating their sleep, and bedtime can become more predictable. Transitioning to a more structured bedtime doesn’t mean enforcing a rigid schedule but rather gradually encouraging longer nighttime sleep stretches.

1. Consistency Is Key

• A consistent bedtime routine helps babies recognize that nighttime is for sleeping. This routine can still be flexible but should follow a similar order each night.
• The earlier the bedtime (closer to 7:00 p.m.), the more likely the baby will sleep longer and better through the night.

2. Sleep Associations

• Babies form sleep associations based on what they experience when they fall asleep. If they always fall asleep being rocked, they may expect the same when they wake up at night.
• Gently teaching a baby to fall asleep in their crib, rather than being held, can help them learn to self-soothe over time.

Every baby is unique, and what works for one family might not work for another. The key is to find a balance that supports both the baby’s and parents’ needs.

Conclusion – What Time Should I Put My Newborn to Bed?

Deciding what time to put a newborn to bed requires a mix of observation, flexibility, and understanding of their developmental needs. A bedtime between 7:00 p.m. and 9:00 p.m., paired with a calming routine, often sets a foundation for better sleep as the baby grows. While night wake-ups are unavoidable in the early weeks, creating a soothing and consistent bedtime environment can make a world of difference. Each baby’s journey to sleep is unique, but with patience and gentle guidance, restful nights are possible for both parents and their little ones.