A Guide to Creating a Gentle Newborn Sleep Routine

Bringing your baby home is a mix of magic, chaos, and sheer exhaustion—am I right?
In those first few weeks (also lovingly called the “fourth trimester”), your world changes in every possible way. Sleep becomes one of the biggest challenges and the most common questions I get as a sleep consultant is: “Can I actually start a routine this early?”

The answer is yes—but not in the rigid, "sleep-training" way you might be picturing. Think of it more like laying a gentle foundation. Let’s walk through how to do that in a calm, intuitive way that supports both you and your baby.

🌙 What Is the Fourth Trimester, Really?

The fourth trimester is the first 12 weeks after birth. Your baby is still adjusting to life outside the womb—everything is brand new! Their sleep is scattered, feedings are frequent, and their circadian rhythm (aka their day/night clock) hasn’t developed yet.

This phase is all about bonding, healing, and establishing trust. So if your days feel unpredictable and you’re running on coffee and cuddles—you're doing it right.

💤 Can You Actually Start a Sleep Routine with a Newborn?

Yes, but let’s redefine “routine.” We’re not aiming for rigid schedules or crying it out. We’re talking about creating consistency, comfort, and cues that help your baby feel safe and secure.

Here’s what that might look like:

1. Start with a Simple Bedtime “Flow”

Around 6–8 weeks, your baby starts picking up on patterns. A bedtime “flow” (not a strict routine) can help signal that sleep is coming.

Try something like:

• Warm bath or gentle wipe-down

• Dimmed lights

• Cozy pajamas

• Feeding

• Rocking, singing, or swaying

• Down for sleep (either in arms or in bassinet—whatever works best right now!)

Keep it short, sweet, and repeatable. Repetition builds trust.

2. Help Baby Learn Day from Night

In the womb, it was always dark—so your newborn doesn’t yet know that night is for sleeping. You can gently help their internal clock develop by:

• Keeping daytime feeds and playtimes bright and interactive

• Taking them outside for a little sunlight each morning

• Keeping nighttime interactions calm, quiet, and low-light

This natural light/dark exposure helps their circadian rhythm develop over time.

3. Follow Wake Windows, Not the Clock

One of the best ways to support newborn sleep is by watching wake windows—aka how long baby can stay awake between sleeps.

On average:

• 0–4 weeks: 35–60 minutes

• 4–8 weeks: 45–90 minutes

• 8–12 weeks: 60–90 minutes

Overtired babies have a harder time falling (and staying) asleep. Watching those sleepy cues—yawning, zoning out, rubbing eyes—can help you catch the “sweet spot” for naps and bedtime.

4. Create a Safe, Sleep-Friendly Space

Even if your baby is sleeping in your room (as recommended), you can still create a calming sleep environment:

• Keep it dark (use blackout curtains or a portable shade)

• Use white noise to mimic the womb

• Keep the space clutter-free and cool (68–72°F is ideal)

These little environmental tweaks can go a long way in improving sleep quality for both of you.

5. Grace Over Perfection

Here’s the truth: There’s no such thing as a perfectly sleeping newborn. Some days are going to feel smooth, others will feel like a circus. That’s normal.

You’re not doing it wrong. You’re learning each other.

The goal of a newborn sleep routine isn’t to “train” your baby—it’s to gently build a sense of safety and rhythm that will serve them (and you!) as they grow.

Bonus: Support for You Matters Too

The fourth trimester isn’t just about your baby adjusting—you’re adjusting, too. Whether you're healing physically, navigating feeding challenges, or riding the hormonal roller coaster, please give yourself as much rest and grace as possible.

Lean on your village. Ask for help. And remember: your well-being is a key part of your baby’s sleep story.

You’ve Got This!

If you're craving a little more guidance or wondering what’s normal for your baby’s sleep at this stage, I’m here to help. I offer personalized support that’s gentle, holistic, and 100% tailored to your family's needs—no rigid rules, just real-life sleep help.

Because well-rested babies start with supported parents. 💛

Enter your email to receive more tips and tricks around your little one's sleep.