Baby Sleep Through the Ages: How Your Little One’s Sleep Changes in the First Year

If you’re a new parent wondering why your baby’s sleep patterns change every few weeks, you’re not alone. From the sleepy newborn phase to the dreaded four-month sleep regression and beyond, baby sleep is always evolving. Let’s break down what you can expect month by month and how to help your little one get the best sleep possible (and you too).

Newborn (0-3 Months): The Sleepy Snuggle Bug

Sleep Needs: 14-17 hours per day
Wake Windows: 45 minutes – 1 hour
Common Sleep Challenges: Day/night confusion, short naps

In the early weeks, newborns sleep a lot—but in small bursts. They don’t yet have a circadian rhythm, so their sleep is scattered throughout the day and night. Many parents experience day/night confusion, where their baby sleeps more during the day and is awake at night. (That’s where our Atlanta and Nashville Night Nannies can help).

Tips for Better Sleep:

• Expose your baby to natural light during the day to help set their internal clock.
• Keep nighttime interactions quiet and calm to encourage longer stretches of sleep.
• Swaddling and white noise can help mimic the womb and promote better rest.

3-6 Months: The Sleep Foundation Stage

Sleep Needs: 14-16 hours per day
Wake Windows: 1.5 – 2.5 hours
Common Sleep Challenges: The dreaded four-month sleep regression

Around four months, your baby’s sleep matures, meaning they cycle through light and deep sleep just like adults. The downside? Many babies wake up more frequently because they haven’t yet learned to connect sleep cycles on their own.

Tips for Better Sleep:

• Start introducing a bedtime routine with cues like a warm bath, gentle rocking, and dim lights.
• Encourage your baby to fall asleep independently by putting them down drowsy but awake.
• Stick to a consistent wake-up time each morning to regulate their sleep patterns.

6-9 Months: The Sleep Sweet Spot (Maybe!)

Sleep Needs: 13-15 hours per day
Wake Windows: 2-3 hours
Common Sleep Challenges: Separation anxiety, teething

Many babies start sleeping longer stretches at night and settling into two solid naps per day. However, teething and separation anxiety can cause temporary disruptions.

Tips for Better Sleep:

• If your baby wakes crying, wait a moment before rushing in—it could just be a quick sleep transition.
• Offer teething relief before bed, such as a chilled teething ring or gentle gum massage.

9-12 Months: The Active Explorer Stage

Sleep Needs: 12-14 hours per day
Wake Windows: 3-4 hours
Common Sleep Challenges: Standing in the crib, resisting naps

Your little one is now on the move, and their growing curiosity may cause nap resistance and bedtime struggles. They may also practice new skills, like standing, in the crib instead of sleeping.

Tips for Better Sleep:

• Give them plenty of active playtime during the day to burn off energy.
• Keep bedtime calm and predictable with a consistent routine.
• If they keep standing up in the crib, try gently laying them back down without too much interaction.

Each stage of baby sleep brings its own challenges, but with consistency and patience, better sleep is in your future. If you’re struggling, remember—you’re not alone. A night nanny can provide expert guidance and hands-on support to help your family get the rest you need.

Need help navigating your baby’s sleep and getting some sleep of your own? Contact us today to learn how a night nanny can make a difference!