By Katie Coleman, Master NCS & Founder of Baby Brilliance
Last week on the blog, we shared How to Prepare for Your First Night Home with Baby — because that very first night can feel magical… and completely overwhelming. But once you’ve made it through those early feedings and midnight diaper changes, the next question becomes: how do we actually start helping baby sleep better?
At Baby Brilliance, we believe in starting healthy sleep habits gently and early. You don’t need a rigid schedule—you just need a supportive rhythm, a safe sleep environment, and consistency. Here’s the newborn sleep routine we love for those precious first 0–6 weeks of life.
First, Always Start with Safe Sleep
Creating good sleep habits is important—but safe sleep always comes first. The American Academy of Pediatrics (AAP) recommends:
- Always place your baby on their back to sleep.
- Use a firm, flat sleep surface in a crib, bassinet, or play yard.
- Keep the crib free of pillows, blankets, stuffed animals, and loose items.
- Share a room with your baby, but not the same bed.
- Consider offering a pacifier for sleep, which may reduce the risk of SIDS.
Reference: AAP Safe Sleep Guidelines
We highly recommend this brand for bassinets and crib mattresses to ensure optimal breathability for your little one’s sleep space:
Our Favorite Newborn Sleep Routine (Weeks 0–6)
Newborns aren’t ready for strict schedules, but they do thrive on predictable rhythms. Here’s a simple day and night flow that encourages healthy habits without stress.
Daytime Rhythm
- Wake windows: 45–60 minutes (includes feeding and short play)
- Feedings: Every 2–3 hours, or on demand
- Naps: 4–6 throughout the day, varying in length from 20 minutes to 2 hours
- Expose baby to natural daylight to support circadian rhythm development
Evening & Night Sleep
We recommend starting a calm bedtime routine between 6:30–7:30 PM. Yes, even for newborns! This early bedtime is developmentally appropriate and helps regulate baby’s body clock long-term.
- Keep all overnight feeds and changes low-stimulation—use only a red night light, avoid eye contact or talking, and keep the room quiet
- Maintain a calm and consistent routine to signal sleep: swaddle, white noise, dim lighting, and a full feeding
Essentials for an Ideal Sleep Environment
The newborn phase is the perfect time to create a calm, womb-like atmosphere that supports restful sleep. These are the tools we recommend in every Baby Brilliance nursery:
Blackout Curtains
Total darkness tells baby’s brain it’s time for sleep—use true blackout curtains for both day and night.
Shop Our Favorite Blackout Curtains:
Loud White Noise
Newborns are used to the constant whooshing of the womb. Continuous, loud white noise (not lullabies or ocean sounds) helps block household noise and keeps them soothed.
Shop Our Favorite White Noise Machine:
And these portable options:
Red Night Light
Red light is least likely to disrupt melatonin production or wake baby during nighttime feeds. It’s perfect for diaper changes and dream feed setups.
Shop Our Recommended Red Night Light:
Swaddling for Better Sleep
Swaddling helps reduce the startle reflex and promotes longer sleep stretches. We recommend:
Always swaddle with arms down, chest snug, hips loose, and discontinue once baby starts to show signs of rolling.
Pacifiers Are Encouraged
Yes, even for breastfed babies! Pacifiers:
- Are linked to a reduced risk of SIDS
- Help baby self-soothe between feeds
- Can support longer sleep when baby is not yet ready for full sleep cycles
Shop Our Favorite Newborn Pacifiers:
Gentle Habits That Build Long-Term Sleep Skills
While sleep training comes much later, these tiny steps now make a big difference later on:
- Consistent bedtime routine (same sounds, same swaddle, same order)
- Limit stimulation overnight—keep it dark, quiet, and boring
- Lay baby down drowsy but awake occasionally, when you’re able
- Burp well to reduce gas discomfort that disrupts sleep
- Snuggle freely—your love is your baby’s best comfort
You’ve Got This—and We’ve Got You
These newborn weeks are raw, beautiful, and so very real. If you’re feeling overwhelmed, sleep-deprived, or just unsure where to start—you’re not alone. We’re here to help.
Whether you need overnight care, virtual sleep coaching, or a custom newborn plan—we’ll walk with you, every step of the way.
With warmth,
Katie
Need More Support With Sleep?
We offer concierge overnight care, newborn sleep support, and in-home guidance across Texas.
Book a Call With Katie
Learn More About Overnight Support
References & Recommended Resources
- American Academy of Pediatrics. (2022). Sleep-Related Infant Deaths: Updated 2022 Recommendations for a Safe Infant Sleeping Environment. Pediatrics, 150(1), e2022057990.
- Centers for Disease Control and Prevention (CDC). (2022). Safe Sleep for Babies.
- Moon, R.Y., & Task Force on Sudden Infant Death Syndrome. (2016). SIDS and Other Sleep-Related Infant Deaths: Evidence Base for 2016 Updated Recommendations for a Safe Infant Sleeping Environment. Pediatrics, 138(5), e20162940.
- Spencer, J.A., & Moran, D.J. (2021). The Effect of Light on Melatonin and Circadian Rhythms in Infants and Children. Journal of Clinical Sleep Medicine.
- Figueiro, M.G., & Rea, M.S. (2010). Lack of Short-Wavelength Light During the School Day Delays Dim Light Melatonin Onset (DLMO) in Middle School Students. Neuro Endocrinology Letters, 31(1), 92–96.
- Mindell, J.A., & Owens, J.A. (2015). A Clinical Guide to Pediatric Sleep: Diagnosis and Management of Sleep Problems. Lippincott Williams & Wilkins. (Link not available; this is a book.)
- American Academy of Sleep Medicine. (2020). Early Bedtimes Linked to Better Mental Health in Children.
- Blair, P.S., et al. (2009). Pacifier Use and Its Association with SIDS: A Meta-analysis. Pediatrics, 123(5), e716–e726.
- The Happiest Baby (Dr. Harvey Karp). Swaddling: Benefits and Safety.
- Spencer, N.J., et al. (2020). White Noise and Infant Sleep: Soothing or Stimulating?. Journal of Paediatrics and Child Health.
- Graven, S.N., & Browne, J.V. (2008). Auditory Development in the Fetus and Infant. Newborn and Infant Nursing Reviews, 8(4), 187–193.
- National Institutes of Health (NIH). Circadian Rhythms and Infant Sleep Patterns.
