3. A Dark Room
Newborns don't yet know the difference between day and night. Blackout curtains or blinds in their sleep space help create a consistent, sleep-friendly environment that supports their developing circadian rhythm.
During the day, let natural light in during wake and feed times so your baby starts to learn the difference. At night, keep things dark and calm. A warm-toned nightlight gives you enough visibility for feeds and nappy changes without signalling 'morning' to anyone's brain.
4. Room Temperature
Safe sleep guidelines recommend keeping the room between 16 and 20°C (61 to 68°F). Overheating is a risk factor for SIDS, so getting this right matters.
A room thermometer is a small investment that takes the guesswork out of it. Dress your baby in layers appropriate for the temperature and check the back of their neck or chest (not their hands or feet) to see if they're comfortable. It should feel warm, not hot or clammy.
5. Wake Windows
Newborns can only stay awake for short periods before they need to sleep again. In the first few weeks, that window is roughly 45 minutes to an hour. Miss it and your baby might start to become overtired, which actually makes it harder for them to fall asleep (counterintuitive right?!).
Watch for sleepy cues: yawning, turning their head away, rubbing their eyes, getting fussy. When you spot them, start your settling routine. You'll get better at reading these signals quickly, and it makes a real difference to how easily your baby goes down.
6. Feeding Before Sleep
A full tummy helps. Whether you're breastfeeding or bottle feeding, offering a feed before sleep gives your baby the best chance of a longer stretch. In the early weeks, most newborns feed every 2 to 3 hours, so 'longer stretch' is relative. But even an extra 30 minutes can feel transformative at 4am.
7. Be Kind to Your Expectations
This is possibly the most important one. Newborn sleep is not adult sleep. It comes in short bursts, it's unpredictable, and some nights will be harder than others. That's normal, and it doesn't mean you're doing anything wrong.
The things that help (swaddling, white noise, dark room, right temperature, watching wake windows) won't create a perfect sleeper overnight. But they stack up. Each small thing you put in place makes the next one work a little better. And gradually, slowly, things do get easier.
