The Baby Sleep Guide

Thanks for joining us! Here's everything we wish someone had handed us in those first sleepy months. Bookmark this page so you can come back to it at 3am.

In this guide
  1. Safe sleep basics
  2. Sleep by age
  3. Reading sleepy cues
  4. The swaddling guide
  5. The nursery setup
  6. A bedtime routine that sticks
  7. Surviving night wakings

1. Safe sleep basics

  • Always on the back for every sleep, naps included.
  • Firm, flat, bare sleep space. No pillows, blankets, bumpers, or stuffed animals in the crib or bassinet.
  • Room-share, don't bed-share. Keep baby's sleep space in your room, ideally for at least the first 6 months.
  • No inclined or weighted sleep products. Car seats, swings, and loungers aren't for unsupervised sleep; move baby to a flat surface.
  • Smoke-free home, and offering a pacifier at sleep time can also lower risk.

2. Sleep by age

Every baby is different. Use these as a loose guide, not a rulebook.

Age Total sleep (24 hrs) Rough wake window
0–3 months 14–17 hours 45–90 minutes
4–6 months 12–16 hours 1.5–2.5 hours
7–12 months 12–16 hours 2.5–4 hours

Newborns sleep in short stretches around the clock. Longer night stretches usually come gradually over the first few months.

3. Reading sleepy cues

Starting the wind-down at the first signs of tiredness makes falling asleep easier. Watch for:

  • Early cues: staring off, slower movements, quieter, losing interest in toys or faces.
  • Getting tired: yawning, rubbing eyes, pulling ears, fussing.
  • Overtired: arching, crying hard, harder to settle. If you see these, keep things extra calm and dark.

4. The swaddling guide

For many newborns, a swaddle mimics the snug feeling of the womb and calms the startle reflex that can wake them up.

Step by step:

  1. Lay the swaddle flat and place baby on their back with shoulders just below the top edge.
  2. Bring one side snugly across the chest and tuck it under baby's opposite side.
  3. Fold the bottom up loosely, leaving plenty of room for the legs.
  4. Wrap the other side across and secure it.
The fit check: Snug at the chest (you should be able to slide two or three fingers between the swaddle and baby's chest), loose at the hips so the legs can bend up and out naturally. Tight wrapping around the hips can affect healthy hip development. Keep the face and head uncovered.

Swaddle safety:

  • Always place a swaddled baby on their back.
  • Skip weighted swaddles. Pediatric experts advise against them.
  • Dress baby in a light layer underneath, and watch for overheating.

When to stop: as soon as baby shows signs of trying to roll over, which often starts around 2 months (sometimes earlier). A swaddled baby who rolls onto their tummy can't use their arms to reposition.

Gentle transition ideas:

  • Try one arm out for a few nights, then both arms out.
  • Move to an arms-free wearable blanket or sleep sack for warmth without loose bedding.
  • Expect a few bumpy nights. Consistency helps more than perfection.

5. The nursery setup

  • Dark: blackout curtains help with naps and early summer sunrises. A dim, warm night light for feeds is plenty.
  • Comfortable, not hot: a cool room, often around 68–72°F, with baby in light layers. Check the back of the neck or chest; sweating or flushed cheeks mean too warm.
  • Steady white noise at a low, comfortable volume, placed away from baby's head.
  • Keep it boring: no mobiles or screens in the crib area at sleep time.

6. A bedtime routine that sticks

  1. Same order, every night: bath or wipe-down, fresh diaper, pajamas, feed, swaddle or sleep sack, song or book.
  2. Dim the lights 20 to 30 minutes before bed.
  3. Keep it short: 20 to 30 minutes is plenty.
  4. Drowsy but awake when you can, so baby practices settling in their own space.

7. Surviving night wakings

  • Night wakings are normal. Young babies wake to feed, often every 2 to 3 hours in the early weeks.
  • Keep nights dull: low light, quiet voices, quick diaper changes, straight back to sleep.
  • Sleep changes happen. Many babies go through unsettled stretches (often around 4 months) as their sleep matures. It passes.
  • Take care of you: trade shifts with a partner when you can, and accept help. If you feel yourself nodding off while feeding, move baby to their own sleep space. Falling asleep with baby on a couch or armchair is especially risky.
Remember: every baby is different, and some nights just won't go to plan. You're doing great.

With love,
The Sleep Lovey family

This guide is for general information and isn't medical advice. Talk with your pediatrician about your baby's specific needs. Safe sleep practices reflect guidance from the American Academy of Pediatrics; sleep ranges are general guidelines.