Recognising sleep cues: how to help your baby sleep better

Guest blog by sleep expert Nathalie Schittekatte from @snugglesanddreams

As a new parent, understanding your baby’s sleep needs can feel like a challenge. Every baby is unique, but knowing how to spot sleep cues and how to build a healthy sleep routine, can make all the difference. From newborns to one-year-olds, sleep plays a crucial role in their growth and development.

Each baby’s sleep needs are different, but there are some general guidelines you can follow. Newborns (0–3 months) typically sleep between 14 and 17 hours per day. This is completely normal, as their bodies and brains are growing rapidly. As your baby gets older, the total amount of sleep they need gradually decreases.

By the time your little one turns one, they’ll usually need around 12 to 14 hours of sleep a day, including a daytime nap.

It’s important to focus not just on how much sleep your baby needs, but also on recognising the signs that it’s time to sleep. Picking up on those signals can help your baby wind down in time and avoid becoming overtired.

Newborns sleep in short blocks of 2 to 4 hours, both day and night. That’s because their tummies are still small, and they need to feed frequently.

Keeping a sleep log can help you identify your baby’s natural sleep rhythms over time.

TIP! Start a simple daytime sleep routine early on, like singing a song or giving a gentle kiss. Repeating this before naps and bedtime helps your baby recognise sleep time and feel safe and calm.

Spotting sleep cues

Recognising early signs of tiredness is key. Here are some common signs your baby is ready for sleep:

• Yawning

• Rubbing eyes

• Looking away or losing interest

• Fussiness or irritability

By spotting these signals early, you can avoid overtiredness. An overtired baby may struggle more to fall asleep and tends to sleep more restlessly.

Babies are often only able to stay awake for about one hour between naps. Keeping them awake longer in hopes of better sleep usually has the opposite effect.

TIP! Babies don’t always fall asleep on their own, even when they’re tired. They often need help to calm down. If you notice your baby is getting sleepy, try gently swaddling and rocking them. Swaddling can help reduce the Moro reflex, which can otherwise cause your baby to wake suddenly from uncontrolled movements.

Routine and predictability

Even though newborns don’t have set schedules yet, they thrive on predictability. A simple sleep routine, like feeding, cuddling, and swaddling, can already offer comfort and security.

Routine not only helps your baby understand when it’s time to sleep, it also helps you as a parent anticipate their needs. This can lead to fewer crying episodes and a more relaxed sleep environment for both of you.

TIP! A crying spell in the evening is very common in the first months. Don’t worry too much about identifying exactly what your baby needs—sometimes they’re just processing the day’s impressions. Stay calm, hold your baby close, and use slow, gentle movements to soothe them. Avoid loud visits or bright lights in the evening, and create a peaceful atmosphere instead.

Between 3 and 12 months, your baby’s sleep patterns start to change. By 6 months, many babies begin sleeping longer stretches at night, some even through the night. Follow your baby’s natural rhythm; some may still need night feeds a bit longer.

If you notice your baby drinks more at night than during the day, sleep training might be a helpful step starting from 4 months, to support a more balanced day–night rhythm.

At around 3 months, babies usually need about 4 naps a day. This drops to 3 naps around 4–5 months, and from 7 months, most babies settle into 2 naps.

By 12 months, most babies sleep 11–12 hours at night, with a 1.5 to 2-hour nap during the day. Some may still need a short morning nap as well. Your baby’s sleep needs evolve quickly, and it’s important to keep an eye on those changes to maintain a healthy balance between day and night sleep.

The Snuggles & Dreams sleep courses provide all the tools you need to guide you through each stage.

Recognising sleep cues and building a consistent routine are essential, but so are the right sleep products. A high-quality mattress, like the AeroSleep Premium, can make a real difference.

Thanks to its unique 3D honeycomb structure, your baby can always breathe freely, even if they roll onto their tummy. The absorbent layer keeps your baby dry and helps prevent skin irritation that could disrupt sleep.

Plus, the mattress can easily be adjusted into a slightly elevated position, ideal for common baby ailments like colds or light reflux.

The result? A calmer baby, fewer wake-ups, and a sleep routine that stays intact, for both of you.