Newborn Sleep Tips from a Postpartum Doula: What New Parents Need to Know
Getting a newborn to sleep can feel like trying to win a game with no rules. Just when you think you’ve got a rhythm, everything changes. If you’re running on fumes and wondering if you’re doing it wrong—you’re not alone. As a Sacramento postpartum doula, I work with exhausted parents every week, and I’m here to tell you: restful sleep is possible (for both you and your baby).
Here are my top newborn sleep tips, straight from the field:
⸻
1. Embrace the 45-Minute Nap
Newborns (especially in the first 12 weeks) often sleep in short stretches—typically 30 to 60 minutes at a time. This is completely normal. Their sleep cycles are still developing, and long naps will come with time.
Postpartum Doula Tip: Track wake windows instead of the clock. A newborn’s ideal wake window is usually 45–90 minutes. Watch for sleep cues like red eyebrows, zoning out, or turning their head away—these signals mean it’s time to wind down.
⸻
2. Day vs. Night Confusion Is Real—And Fixable
If your baby parties all night and naps like a dream during the day, you’re likely dealing with day/night confusion. This is common in the early days.
How to reset their internal clock:
• Keep daytime feeds and diaper changes engaging and light-filled
• Keep nighttime care calm, dark, and boring
• Expose your baby to natural sunlight in the morning
This helps regulate their circadian rhythm within a few weeks.
⸻
3. Use the 5 S’s for Soothing Sleep
From Dr. Harvey Karp’s “Happiest Baby” method, the 5 S’s can work wonders for newborn sleep:
Swaddle, Side/Stomach position (for calming only), Shush, Sway, Suck
Postpartum Doula Favorite: Try a swaddle with Velcro or a zipper to reduce startle reflex and help baby sleep longer. Pair it with brown noise to mimic the womb.
⸻
4. Create a Sleep-Friendly Space
You don’t need a fancy nursery to help your newborn sleep—but a few adjustments can make a big difference:
• Dim lighting in the evening
• Brown noise or a low fan
• A firm, flat sleep surface like a bassinet or crib (always follow safe sleep guidelines)
⸻
5. Give Yourself Grace (and Ask for Help!)
Even with all the right strategies, newborn sleep is unpredictable. Some babies are naturally great sleepers, while others need more time and support. That’s where postpartum doulas come in.
We’re not just here to fold laundry and hold babies (though we do that, too!). We support sleep-deprived parents, help troubleshoot infant sleep patterns, and create personalized nighttime plans based on your unique baby.
⸻
Need Help with Newborn Sleep in Sacramento? Let’s Chat.
At Tailor Made Doulas, we offer in-home and overnight postpartum doula support throughout Sacramento, Folsom, Roseville, Elk Grove, and surrounding areas. If you’re struggling with sleep and need a fresh set of hands (and eyes), we’re here for you.
Let’s connect and help your whole family rest easier.
