Sleep-Time Adventures: Your Baby's First Year of Sleep

As a new parent, I clearly remember the overwhelming feeling of responsibility that came with bringing my baby home. Amidst all the cuddles and firsts, sleep quickly became one of the biggest puzzles. Would they sleep through the night? How many naps were enough? Was it normal for them to wake up so often? The first year is full of growth and change; your baby’s sleep is no exception. In this article, I'll share what I've learnt about baby sleep patterns and what you can expect during this transformative period.

I remember wondering if my baby would ever sleep more than a few hours at a time! Your little one’s sleep patterns are entirely different from yours—frequent naps, short stretches, and seemingly no schedule at all.

Understanding these patterns can make those early weeks feel a little less overwhelming.

Sleep Cycles and Duration

As you can see, newborns need a lot of sleep—between 14 and 17 hours in 24 hours. However, their sleep is broken into short segments, typically lasting 1 to 2 hours at a time. This is because newborns have shorter sleep cycles than adults and spend more time in active (REM) sleep, which is lighter and easier to wake from.

What is Affecting Your Newborn's Sleep Patterns

When my baby wasn’t sleeping long, I asked, “Why on earth can’t you sleep like the adults?” But after a while, I realised there are a few reasons behind those frequent wake-ups:

• Undeveloped circadian rhythms: Newborns don't have a fully developed internal 24-hour clock, leading to day-night confusion and irregular sleep patterns.
• Frequent hunger: Because newborns have small stomachs, they need to be fed every 2-3 hours for breastfed babies and every 3-4 hours for formula-fed babies.
• Regular changes: Babies wake up for nappy changes and other comfort needs.
• Brain growth and metabolism: Rapid brain development and varying metabolic rates can affect baby sleep.
• Shorter sleep cycles: Newborns' sleep cycles are shorter (about 40 minutes) than those of adults, leading to more frequent awakenings.

It took me some time to realise that these factors shaped my baby’s sleep. Once I understood that, it helped me manage my expectations—and get a little more sleep myself!

As your little one grows, their sleep patterns will change over a year. Understanding these shifts made it easier for me to support my baby's sleep needs. Here's what you need to know.

3-6 Months

During this stage, your baby's sleep starts to become more organised. At 3-6 months, babies typically:

• Sleep for longer stretches at night, around 4-6 hours at a time.
• Take 2-3 naps during the day, each lasting up to 2 hours.
• Get a total of 12-15 hours of sleep per day, with more occurring at night.

If your baby is not sleeping deeply or struggling to settle, establishing a consistent bedtime routine can help

6-12 Months

• As your baby approaches their first birthday, their sleep patterns become more refined and adult-like. Between 6-12 months, babies usually:
• Sleep through the night for 10-12 hours, although some may still wake for feeds.
• Take two naps a day, each lasting 30 minutes to 2 hours.
• Need 12-16 hours of total sleep daily most of it at night.

Getting your baby to sleep can feel like a high-level skill, especially when you're running low on energy and your little one won't settle. I’ve been there, desperately Googling “how to make baby sleep” at 3 a.m.

The good news is that with some consistency and some tweaks to their environment, you can help your baby drift off more easily. Let’s explore some tried-and-tested tips for creating a bedtime routine.

Establishing a Bedtime Routine

A consistent bedtime routine can help signal to your baby that it's time wind down and prepare for sleep. Here's my suggestion on what you can do:

Creating a Sleep-Friendly Environment

When I was figuring out how to help my baby sleep better, I made a few simple changes that really made a difference:

1. Keep the room dark – This helped signal my baby that it's time to sleep.
2. Maintain a comfy temperature – I kept the temperature at around 18-20°C, which seemed to work well.
3. Use white noise or soft music – Using white noise for baby's sleep creates a peaceful atmosphere that helps my baby settle. You can also try lullabies or soft piano music.
4. Make the cot safe – A firm mattress and no loose bedding keep things secure.

5. Lay baby on their back – Laying my baby on their back gave me peace of mind, knowing it’s safer for sleep.

   These small adjustments went a long way in making bedtime (slightly) smoother. 

   

Worrying if your little one isn’t settling down at night or doesn’t seem to sleep deeply is normal. While some sleep hiccups are part of the journey, there are times when seeking advice from a doctor is the best step. If your baby consistently struggles to sleep no matter what you try, trust your instincts and reach out for help when:

• Your baby is not meeting age-appropriate baby sleep patterns.
• Your baby seems excessively fussy or irritable because of a lack of sleep.
• Your baby's sleep issues are affecting their growth or development.
• Your baby has difficulty breathing or experiences apnoea during sleep.

Your paediatrician can help you identify any underlying health issues and guide your baby to sleep better. They may suggest adjustments to your baby's sleep environment, feeding schedule, or bedtime routine. In some cases, like mine, they may recommend sleep training techniques or refer you to a sleep specialist.

In the first year, your baby’s sleep evolves from irregular naps to more structured rest, with shifts around 3-6 months and 6-12 months. Newborns need 14-17 hours of sleep, but their cycles are shorter and often interrupted. By 3-6 months, they sleep longer at night; by 6-12 months, many babies sleep through the night.

Establishing a bedtime routine, creating a sleep-friendly environment, and addressing feeding needs can help your baby sleep better. Understanding these patterns and the reasons behind your baby’s sleep struggles will help you manage sleep regressions and support their sleep and growth during the first year.