Don’t worry, mama! This is very common during the first 2–3 months.
When babies are born, they don’t yet understand the difference between day and night. Their internal body clock, known as the circadian rhythm, develops gradually over the first few months of life. This is why many newborns take long naps during the day and wake frequently at night.
Rajas used to sleep 3–4 hours at a stretch during the day and woke up every 1.5–2.5 hours at night. It was exhausting! Here are a few things that helped us kick in the circadian rythmn
1. Avoid Very Long Daytime Sleep Stretches
During the day, try offering feeds every 2–3 hours unless your pediatrician has advised otherwise.
If your baby has been sleeping for a long time, you can gently wake them by:
- Unswaddling them
- Changing their diaper
- Talking softly or opening the curtains
Regular daytime feeds may help shift more calories to the day and encourage better night sleep. I used to wake up Rajas every 2.5 hours.
2. Increase Daytime Light Exposure
Natural daylight helps babies gradually understand the difference between day and night.
Some simple ways to do this:
- Open curtains during the day
- Spend time near bright windows
- Take your baby outside for fresh air when appropriate
Keep the daytime activities normal. There is no need to be quiet around a sleeping baby all day
3. Create a Consistent Newborn Sleep Schedule
Creating a consistent and predictable sleep routine
- Dim the lights
- Do a light massage
- Give a warm bath or gentle sponge bath
- Change into night clothes
- Swaddle (if age-appropriate and safe)
- Select and play same lullabies each night
These cues help signal that nighttime sleep is approaching.
Be Patient
Every baby is different, and frequent night waking in the newborn stage is completely normal. Circadian rhythm development takes time. Most babies begin developing a more predictable day-night sleep pattern around 2–3 months of age. Consistency is key, so keep following your routine and give your baby time to mature naturally.