How to start a newborn routine
When you’re in the blur of the fourth trimester, the word routine can feel a little out of reach.
Maybe your baby takes 20-minute naps some days and 2-hour naps the next. Maybe bedtime happens at 7pm—or 11pm. You’ve probably asked yourself one (or all) of the following:
Why does my baby hate the bassinet?
Do I really need a swaddle—and which one actually works?
Is she supposed to be napping this much… or this little?
What’s a normal bedtime for a newborn?
How can I stretch out those night sleeps just a little longer?
Honestly… very few parents experience predictable days or consistent sleep during the early weeks. And that’s okay.
The fourth trimester is a season of softness—of nourishing your baby, honoring your own recovery, and slowly finding your rhythm as a family. It’s a tender chapter of bonding and adjusting, where the days blur and the nights feel long… but it’s also a great time to lay gentle foundations for the kind of rest that serves everyone under your roof.
Even if everything feels a little upside down, your early efforts to support your baby’s sleep rhythms are powerful—and they do pay off.
Let’s talk about how to support your newborn’s sleep routine in a way that’s nurturing, science-backed, and gentle for everyone involved.
First, know this: Newborns don’t arrive with organized sleep patterns
That’s because circadian rhythm, the internal clock that regulates sleep and wake cycles, develops postnatally. With no circadian rhythm comes lots of day and night confusion. So if your baby seems to party at 3am and snooze all afternoon, they’re not doing anything wrong. They’re adjusting.
The good news is there are simple ways to support your baby’s sleep patterns and help them move toward longer stretches of rest at night:
Align day and night cues
Wake your baby to feed if it’s been three hours since their last feed. This helps “tank them up” during daylight hours, making sure their longest stretches of sleep happen at night instead of during the day.
Expose your baby to natural light in the morning. Take them outside or sit by a sunny window. Talk, sing, and play—your energy helps baby associate daytime with activity.
Keep nighttime feeds dark and quiet. Use a red bulb or salt lamp and save conversation/stimulation for daytime.
Get outside during the day. Even a short stroller walk or time in the carrier can make a difference.
Aim to wake baby at around the same time each day. A consistent morning rise sets the tone for more regular naps and bedtime window.
Remember: newborns need to eat overnight. That’s developmentally appropriate. But helping them distinguish between day and night will set them up for the best nightttime sleep possible.
Watch wake windows
Newborns are easily overstimulated, and overtired babies have a harder time falling and staying asleep.
That’s why in the newborn stage, I suggest focusing on wake windows—the stretches of time your baby can comfortably stay awake between naps.
Here’s a quick guide-
Age-Appropriate Wake Windows:
1 Month — 35 to 60 minutes
2 Months — 60 to 90 minutes
3 Months — 75 to 90 minutes
Watch for sleepy cues: staring into space, less engaged, red eyebrows, rubbing eyes, yawning, fussiness. If you catch these early cues, your baby is more likely to fall asleep calmly and sleep peacefully. If your baby is crying, rigid, arching his back or making fists, it’s typically harder to help them transition into sleep.
Create a bedtime routine (yes, even now)
Even a simple evening routine can help signal the difference between day and night. As early as you’d like, you can begin something like this:
Bath or wipe-down with a warm wash cloth
Lotion and pajamas
Feed
Swaddle
Song or quiet cuddle
Lights out
Aim for bedtime between 8–10pm. It may feel late, but that’s biologically appropriate for a newborn. The consistency is what matters most, not the exact time.
Focus on full feeds
Feeding and sleep are deeply connected. A hungry baby doesn’t sleep well, and a sleepy baby often doesn’t feed well.
That’s why I recommend gently encouraging your baby to stay awake during feeds, especially during the day. If your baby is having trouble staying awake during feeds, try:
Offering a feed right after they wake
Lightly dabbing a cool wipe on their forehead
Talking or singing to keep them engaged
Undressing them down to a diaper
Full bellies lead to better naps and longer stretches of overnight sleep. And those good pockets of rest lead to more alert, effective feedings. It’s a beautiful cycle!
Support sleep in and out of the crib
Newborns don’t typically like the bassinet at first. It’s flat, firm, and lacks the cozy contact they’re used to.
But crib or bassinet sleep is important, not just for your baby’s long-term sleep skills, but for your own rest and recovery.
Here are some ways to help your baby adjust:
Use a swaddle to mimic the womb and minimize the startle reflex
Hold upright for 5–10 minutes after feeding to release gas and improve comfort
Try rocking or jiggling the bassinet gently to soothe them once laid down
Use your scent by sleeping with the bassinet sheet before using it
Spend time in the nursery during the day to build positive associations
Lay them down on their side with a firm hand on their side before gently rolling them to their back.
Getting through the witching hours
Between 5–11 p.m., many babies hit their fussiest stretch of the day — a phase often called the witching hours. And yes, it can feel long.
Why it happens:
They’re still adjusting to life outside the womb
Milk supply naturally dips in the late afternoon and evening
They’ve had a full day of sights, sounds, and stimulation
What can help:
Protecting those afternoon naps to prevent overtiredness
Taking a warm bath or shower together
Soft lighting and a calm, quiet environment
Babywearing or stroller walks
Skin-to-skin time in a quiet space
Gentle burping, gas drops, or a diaper change
And if nothing seems to “work,” know this: your calm presence is the most powerful tool you have. You’re not doing anything wrong. Good babies cry.
By two months, your baby is probably ready for a routine that looks similar to this:
Consistent morning rise time
Feeds every 2–3 hours during the day
60-90 minute wake windows
Daily sunshine
Consistent bedtime routine
Consistent timing of bedtime (shifting closer to 8pm)
But most importantly, take care of yourself.
Your well-being matters just as much as your baby’s sleep.
Don’t sleep on the benefits of babywearing when it comes to taking care of your own needs. Your breathing regulates theirs, they get some skin-to-skin time, and you get to move around or get out of the house. It’s a win-win!
Anchor your day with small rituals– your morning matcha, a midday shower, a short journal entry after your baby goes down. These moments create structure and care for you, too.
A hard day or night doesn’t mean you’re failing.
Your love and care is enough for your child.
Newborn sleep isn’t meant to be perfect. But it is meant to be supported. You don’t have to wait until you’re exhausted to ask for help, and you don’t have to figure it out alone.
If you’re in the NYC area and you want a little extra support, check out my NYC postpartum doula services. Enjoy a peaceful fourth trimester with hands-on guidance, evidence-based infant sleep education, and supportive lactation care.
To better sleep,
Ella