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Baby Sleep in the First Year: What’s Normal, What’s Not, and How to Actually Survive It

Research-supported, mum-of-three observations — not medical advice.


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If there’s one topic that unites all new parents, it’s sleep. Or rather — the lack of it. You might have already discovered that baby sleep has no respect for your circadian rhythm, your desire for a routine, or your optimistic belief that babies “just settle.”


Let’s walk through what’s actually normal in the first year, what the science says, and how you can survive it without turning into a human version of your baby’s sleep-deprived babble.


The First Three Months: The Newborn Sleep Twilight Zone


Spoiler: Newborn sleep is chaotic on purpose.


Newborns sleep in short bursts — usually 2–3 hours at a time — because:

  • Their stomachs are tiny

  • They need frequent feeds

  • They haven’t developed circadian rhythms

  • Their sleep cycles are only ~45 minutes

This is biology, not behaviour. You’re not creating “bad habits.” You’re responding to a brand-new human with zero concept of day or night.


Safe Sleep Essentials (Lullaby Trust)

  • Baby on their back for all sleeps

  • Clear, flat, firm mattress

  • No pillows, duvets, nests, positioners

  • No sleeping in car seats for long periods

  • Room-sharing for the first six months

It’s not about perfection — it’s about reducing risks.


3–6 Months: The “We’re Getting Somewhere… Maybe” Stage

At this stage you might see:

  • Slightly longer night stretches

  • More predictable naps

  • Clearer wake windows

  • Longer times between feeds

  • A little more personality, a little less chaos


Wake Windows (approximate)

These help prevent overtiredness — the enemy of sleep.

  • 3 months: 75–120 minutes

  • 4–5 months: 90–150 minutes

  • 6 months: 2–2.5 hours


Wake windows are helpful guidelines, not rigid rules. Every baby has their own rhythm.


6–12 Months: The “Why Did Sleep Get Worse?” Zone


Just when you think you’re making progress, sleep regressions appear like uninvited guests.


Common Reasons Sleep Disrupts:

  • Developmental milestones (rolling, sitting, crawling, standing)

  • Teething

  • Separation awareness

  • Growth spurts

  • Illness

  • Changes in routine

Babies don’t stop sleeping because they’re being “difficult.” Their brains are in overdrive.


Realistic Sleep Expectations (NHS & UNICEF data)


By 12 months:

  • Only 50–60% of babies sleep through the night

  • Night waking is still common

  • Feeding overnight can still be normal

  • Many babies still need two naps

You’re not “failing.” You’re parenting a completely normal baby.


Common Sleep Approaches (No Judgement Here)


Responsive Sleep Support

Following your baby’s cues and supporting them as needed. Great for bonding and hugely reassuring for both of you.

Gradual Retreat / Gentle Sleep Shaping

Parent stays close but slowly reduces hands-on support. Works well for parents wanting to gently build more independence.


Pick-Up/Put-Down

A more active method for babies who struggle with separation.


You Don’t Have to Choose a “Method”

Many parents use a mix depending on:

  • Their baby

  • Their energy levels

  • What’s happening developmentally

  • What feels kind and sustainable

Whatever supports both you and baby is valid.


Practical Tips That Actually Help


1. Light in the Day, Dark at Night

Daylight exposure supports circadian rhythm development.

2. White Noise

Not magic — but very, very helpful. It mimics the womb and blocks background noise.

3. Predictable but Flexible Routine

A simple rhythm (feed–play–sleep) helps babies anticipate what’s next.

4. Calm, Consistent Bedtime

Bath, feed, cuddles, sleep.Baby doesn’t need a 14-step spa evening — just consistency.

5. Lower Your Nighttime Expectations

You’ll breathe easier.


When to Reach Out for Support

Speak to your GP, midwife or health visitor if you’re concerned about:

  • Breathing issues

  • Snoring/heavy mouth breathing

  • Persistent reflux

  • Feeding difficulties

  • Extreme sleep resistance

  • Your own mental health

Sleep deprivation affects the whole family. Support exists for a reason — use it.


Local Sleep Support (Farnborough & Surrounding Areas)


NHS Health Visiting Teams

Hampshire & Surrey have excellent HV teams who support sleep as part of routine developmental checks.

Family & Children’s Centres

Locations:

  • Aldershot

  • Farnborough

  • Fleet

  • Guildford

  • Woking often run baby groups, feeding support and gentle-sleep workshops.


Private Sleep Consultants

Available across Farnborough, Fleet, Camberley, Woking, Guildford and Farnham. Great for personalised guidance if you’re feeling overwhelmed.


In Short

Baby sleep is a rollercoaster — but not because you’re doing anything wrong. It’s developmental, normal and often deeply unpredictable. The goal isn’t “perfect sleep.”It’s survival, connection, and supporting your baby with realistic expectations.

You’re doing far better than the internet makes you believe.


References

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