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 so often? The first year is full of growth and change, and 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 couple of hours at a time! The truth is, your little one’s sleep patterns are entirely different from yours—frequent naps, short stretches, and seemingly no schedule at all. But don’t worry—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 a 24-hour period. However, their sleep is broken up 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.

 

When my baby wasn’t sleeping for long stretches, I found myself asking, “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: With small stomachs, newborns need to feed 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 have shorter sleep cycles (about 40 minutes) compared to adults, leading to more frequent awakenings.

It took me some time to realise that these factors were shaping 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 quite a bit over a year. I found that 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 2 naps a day, each lasting 30 minutes to 2 hours.
• Need 12-16 hours of total sleep per day, with most of it at night.
   

Getting your baby to sleep can feel like a high-level skill, especially when you're running on empty and your little one just won't settle. I’ve been there, desperately Googling “how to make baby sleep” at 3 a.m. The good news is, with a bit of 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 to wind down and prepare for sleep. Here's my suggestion on what you can do:

1. Start with a warm bath – It’s a calming way to wind down before bed.
2. Dress them in cosy pyjamas – Soft clothes and a fresh nappy make them feel comfortable and secure.
3. Read a gentle bedtime story or sing a lullaby – This helps set a peaceful mood. (TIP: My baby loved "Goodnight Moon" by Margaret Wise Brown).

4. Offer a final feed – A little nourishment before gently laying them down drowsy but awake.

   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:

   Keep the room dark – This helped signal to my baby that it's time to sleep.

   Maintain a comfy temperature – I kept the temperature at around 18-20°C, which seemed to work well.

   Use white noise or soft music – White noise created a peaceful atmosphere that helped my baby settle - you can also try lullabies or soft piano music.

   Make the cot safe – A firm mattress and no loose bedding kept things secure.

   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.
   
   
    

It’s completely normal to worry if your little one isn’t settling down at night or doesn’t seem to sleep deeply. 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 provide guidance on how to make your baby 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.