Parenthood is a journey full of surprises, and one of the biggest shocks for many new parents is just how much sleep - or the lack of it - becomes a part of the daily routine. If you've recently welcomed a newborn into your life, you may have already realised how challenging getting your little one to sleep can be. To help make sense of it all, we’ve sat down with Eva from The Sleepy Little Bubs to get her expert guidance and tips on navigating newborn sleep.
Tell us a little bit about you. What do you do?
1. What are some common misconceptions about newborn sleep?
So many parents are led to believe that newborns just sleep all the time, but the reality can be quite different. While newborns do need a lot of sleep, that doesn’t necessarily mean they sleep easily or predictably. Frequent wakes, short naps, and constant feeding can catch families off guard, especially in the first three months—often referred to as the fourth trimester.
Some babies are naturally sleepier, but for many, waking every 1–2 hours and taking short catnaps is completely biologically normal. Their tiny stomachs mean they need to feed frequently, and their sleep cycles are much shorter than adults. Many newborns also struggle with day/night confusion, where they sleep longer stretches during the day and wake more often overnight, which can make those early weeks feel even more exhausting for parents.
Another common misconception is that newborns will just "drift off to sleep" when tired. While some do, many need comfort, movement, or support to settle—whether that’s feeding, rocking, or contact naps. This is all part of their normal development.
Parents often worry that short naps (sometimes only 30–45 minutes) mean their baby isn’t getting enough sleep, but newborn sleep is naturally fragmented. Their sleep cycles are only about 45–60 minutes, so waking after one cycle is common. While some babies will link cycles early on, for many, this develops over time.
Understanding what’s actually normal for newborn sleep can help set realistic expectations and take the pressure off parents who feel like their baby isn’t "sleeping well." In reality, newborn sleep is often messy, unpredictable, and constantly changing—but that’s completely normal, and it won’t last forever!
2. Routines. Should we have them? If so, can you share some practical tips for establishing a bedtime routine for newborns?
There are definitely some things I would introduce with newborns after the three week mark (the first three weeks is all about establishing feeding so we don't focus on sleep). Waking up at a consistent time each morning is a simple but powerful way to help regulate your baby’s circadian rhythm (their internal body clock that guides sleep and wake cycles). This can make a big difference in reducing day/night confusion so that hourly waking overnight and longer stretches during the day you may see.
A short bedtime routine—something as simple as a feed, a fresh nappy, and a few minutes of cuddles—can work wonders in helping your little one recognise it’s time for sleep. These small cues create a sense of comfort and predictability, making settling a little easier.
At around four months, your baby’s sleep starts to mature and become more structured. This is also when the four-month sleep regression can pop up, bringing more wake-ups and a newfound awareness of their surroundings. While it can feel like a bit of a roller coaster, it’s also the perfect time to start introducing a flexible routine if that feels right for your family. A little consistency can go a long way in helping everyone get more rest!
3. How can parents identify their newborn’s sleep cues?
Tell us a little bit about you. What do you do?
Hi, I'm Eva, founder and head sleep consultant at The Sleepy Little Bubs. Based in Melbourne, Australia, my team and I support families worldwide in achieving better sleep for their little ones, from newborns to five years of age.
1. What are some common misconceptions about newborn sleep?
So many parents are led to believe that newborns just sleep all the time, but the reality can be quite different. While newborns do need a lot of sleep, that doesn’t necessarily mean they sleep easily or predictably. Frequent wakes, short naps, and constant feeding can catch families off guard, especially in the first three months—often referred to as the fourth trimester.
Some babies are naturally sleepier, but for many, waking every 1–2 hours and taking short catnaps is completely biologically normal. Their tiny stomachs mean they need to feed frequently, and their sleep cycles are much shorter than adults. Many newborns also struggle with day/night confusion, where they sleep longer stretches during the day and wake more often overnight, which can make those early weeks feel even more exhausting for parents.
Another common misconception is that newborns will just "drift off to sleep" when tired. While some do, many need comfort, movement, or support to settle—whether that’s feeding, rocking, or contact naps. This is all part of their normal development.
Parents often worry that short naps (sometimes only 30–45 minutes) mean their baby isn’t getting enough sleep, but newborn sleep is naturally fragmented. Their sleep cycles are only about 45–60 minutes, so waking after one cycle is common. While some babies will link cycles early on, for many, this develops over time.
Understanding what’s actually normal for newborn sleep can help set realistic expectations and take the pressure off parents who feel like their baby isn’t "sleeping well." In reality, newborn sleep is often messy, unpredictable, and constantly changing—but that’s completely normal, and it won’t last forever!
2. Routines. Should we have them? If so, can you share some practical tips for establishing a bedtime routine for newborns?
There are definitely some things I would introduce with newborns after the three week mark (the first three weeks is all about establishing feeding so we don't focus on sleep). Waking up at a consistent time each morning is a simple but powerful way to help regulate your baby’s circadian rhythm (their internal body clock that guides sleep and wake cycles). This can make a big difference in reducing day/night confusion so that hourly waking overnight and longer stretches during the day you may see.
A short bedtime routine—something as simple as a feed, a fresh nappy, and a few minutes of cuddles—can work wonders in helping your little one recognise it’s time for sleep. These small cues create a sense of comfort and predictability, making settling a little easier.
At around four months, your baby’s sleep starts to mature and become more structured. This is also when the four-month sleep regression can pop up, bringing more wake-ups and a newfound awareness of their surroundings. While it can feel like a bit of a roller coaster, it’s also the perfect time to start introducing a flexible routine if that feels right for your family. A little consistency can go a long way in helping everyone get more rest!
3. How can parents identify their newborn’s sleep cues?
Babies usually show three stages of sleepy cues: "I’m tired," "I need sleep NOW," and "Overtired." Ideally, you want to start settling your baby to sleep in the "I’m tired" stage, as this makes the process much smoother.
At this stage, you might notice subtle signs like blank stares, red eyebrows, or a drop in engagement. If these cues are missed, babies move into the "I need sleep NOW" phase, where they become fussy, irritable, start yawning, or rub their eyes—this is when they’re really ready for sleep.
If they stay awake too long, they can become overtired, making it much harder for them to settle. Signs of overtiredness include crying, back arching, becoming rigid, or even seeming overly wired and alert. This is where you may find it takes longer for them to fall asleep, and they may need extra support to settle. Recognising these cues early can make a huge difference in helping your baby fall asleep more easily and stay more settled overall.
Some babies may not show obvious sleepy cues, which can make it tricky to know when to settle them. In these cases, I usually recommend trialling awake windows and observing how your baby responds.
A good way to gauge whether they’re ready for sleep is by looking at how long it takes them to fall asleep. Ideally, we’d love to see them settle within 5–20 minutes—this is the sweet spot. If they’re falling asleep much faster (within a couple of minutes), they may have been put down overtired. On the other hand, if they’re taking a long time (20+ minutes) or becoming unsettled, they might not be quite ready yet.
By experimenting with awake windows and watching how long it takes your baby to drift off, you can fine-tune their sleep routine in a way that works best for them. It’s all about finding that balance!
4. What role does the sleep environment play in a newborn’s sleep quality?
It truly depends on the baby! My first, Amelia, needed a dark room and white noise—without them, sleep just wasn’t happening. You could take her on a three-hour pram walk, and she still wouldn’t nod off! On the other hand, Lucas (currently 8 months) sleeps just fine in a light room, and we’ve never had any sleep struggles with him.
If sleep feels tricky, the best approach is a process of elimination. Start with simple adjustments: darken the room, add white noise to block out distractions, and check the temperature to make sure your baby is comfortable (dressing your baby so they are warm enough is important. Merino is great option for little ones. You can find a wide range of Merino pieces of babies here). These little tweaks can make a huge difference and are always a great place to start when troubleshooting sleep issues!
5. How can parents cope with sleep deprivation in the early weeks?
As a mum of two, I know firsthand how incredibly tough those early weeks of sleep deprivation can be. With my first, I struggled with PNDA and insomnia, which made it even harder. But when Lucas came along, I made some changes to help me manage better—and they truly made a difference.
Prioritising rest and sleep was key. I know it’s easier said than done, especially with two kids at home, but finding low-key ways to rest, like playing simple floor games while lying down, helped so much. And yes, sleep when the baby sleeps—it’s cliché for a reason! The laundry and dishes can wait.
Preparing in advance was another lifesaver. Before Lucas was born, we stocked the freezer with meals and snacks, and I can’t recommend this enough. When you’re sleep-deprived, even remembering to eat and drink can feel like a challenge. Having food ready to go made it so much easier to stay nourished and keep my energy up.
Sharing the load was a big one. If someone offers to help—say yes! It’s so easy to let pride get in the way, but accepting help, whether it’s a meal, a nap, or someone watching the baby for an hour, can be a game-changer. You don’t have to do it all alone.
These little changes helped me so much the second time around, and I hope they can help other parents too. The early weeks are tough, but you don’t have to power through them alone.
6. What resources do you recommend for new parents looking to learn more about newborn sleep?
I would absolutely encourage you to reach out to professionals—not just for sleep, but for anything pregnancy and post-partum related. There is so much support available, and sometimes we don’t realise how valuable it is until we’re in the thick of it.
Speaking to a sleep consultant early on can help you better understand what’s normal when it comes to newborn sleep, making those unpredictable early weeks feel a little less overwhelming. If you’re breastfeeding or formula feeding, an IBCLC can be an incredible resource to guide you through any feeding challenges. And don’t forget about your own recovery—seeing a pelvic floor physio can help support your body after birth, whether you’ve had a vaginal or C-section delivery.
Education is key, yet so many of us don’t take the time to educate ourselves pre- and post-partum. The more we know, the more empowered we feel to make informed decisions that support both us and our babies. There’s no shame in asking for help—if anything, it’s one of the best things you can do for yourself and your family.
A big thank you to Eva for sharing her expertise and practical advice. Her tips can make a real difference as you navigate this tricky (but temporary!) phase. Remember, every baby is different, so be kind to yourself as you experiment with what works for you and your little one. Sleep may feel distant now, but with time and patience, it will come.
Tummy Time Pillows - Loved By An Expert!
Eva not only shares her expert advice with families worldwide, but she also trusts our own products. In fact, she's a fan of our Tummy Time Pillows and uses one for her own baby! Check out her review below.
"My little one was really struggling with tummy time, you would put him down on the mat and he was super restless and just wanted to get off. I came across this gorgeous local business and their handmade tummy time pillows, knew I had to purchase. And VOILA! We went from hating being on the floor to now being elevated, able to see things and interact with our toys better. It made tummy time so much more enjoyable! Thank you so much.”
- Eva Beke (The Sleepy Little Bubs)
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