By: Sarah Bossio, Certified Pediatric Sleep Expert
First things first, congratulations! If you’re reading this, chances are you’re a new or soon—to—be a parent. While your heart might be bursting with love for your little bundle of joy, your sleep-deprived brain is probably begging for some structure. The newborn stage is a whirlwind. You're amazed by their small fingers one moment, and then you're frantically trying to understand the cries, which seem to be a foreign language. Sound familiar?
It’s okay to be overwhelmed. It’s normal for things to feel a bit unsteady at first. Newborns require a lot of care and have small bellies. Their eating and sleeping patterns are ever changing and developing. This is why making tiny, long-lasting adjustments, such as establishing a safe sleep space or a regular sleep schedule, can have a big impact.
You don't have to aim for perfection. Trying to establish a rhythm that suits both of you is all that is required.
Introducing the Eat, Play, Sleep Routine
It’s as simple as it sounds—your baby eats, they play a little, and then they sleep. Repeat. This approach creates a predictable flow to your day, comforting for your baby and sanity-saving for you.
Why does it work? Feeding after waking ensures your baby is alert enough for a complete meal. A well-fed baby is a happy baby—and one more likely to sleep peacefully. Then comes playtime, a chance to bond and burn a little energy. After that, it’s time for bassinet sleep, giving your little ones the restorative rest they need.
This routine supports better sleep hygiene, improves digestion, and makes those fussy evenings less chaotic. The best part? It’s adaptable. Life with a newborn is full of surprises, and this routine works because it bends with your baby’s cues instead of fighting them.
Key Principles of the Routine
Start Your Day Consistently
Try to start the day at approximately the same time—say 7:30 AM. Gently wake your baby and begin with a feeding. A predictable morning sets the tone for the day.
Eat
When your baby is well-rested and alert, feed them. This ensures a full belly, which helps set the stage for longer naps. Plus, full daily feeds reduce the need for frequent night wakings. Over time, this builds the foundation for practical newborn sleep learning.
Play
Newborns don’t need elaborate activities—some tummy time or silly faces will do. Adjust the duration to their age (newborns might only manage 5-10 minutes). This is also prime bonding time, so soak it up!
Sleep
Understanding your baby’s wake windows is key. For newborns, this is often just 45-90 minutes before they’re ready for bassinet sleep again. Watch for cues like yawning or fussiness, and help them settle in their safe sleep space for a restorative nap.
Setting Realistic Expectations
Let's be honest for a moment: this routine will seem like a dream on certain days. On other days, you'll feel as though you're walking a tightrope while juggling. Babies are not robots, they are people who are learning this new world just like you are learning about them. They will experience teething pain, growth spurts, and those random "I just don't feel like napping" days.
The Eat, Play, Sleep routine isn’t about sticking to a strict timetable. It’s a guide—a tool to help you feel more in control of your day. If things don’t go perfectly, give yourself some grace. Parenting is a marathon, not a sprint. What matters most is that you show up for your baby daily. And trust me, if you’re reading this article in order to learn more about caring for your baby, I already know you’re doing a fantastic job.
Practical Tips for Implementing the Routine
Focus on full feeds. A distracted or snack-feeding baby may lead to frequent wake-ups. Try feeding in a quiet spot so your baby gets the necessary nourishment.
Adapt to their cues. Babies aren’t reading parenting books, so sometimes they skip a step. If they’re extra tired, skip playtime and let them go straight to sleep.
Set the scene for sleep. A dark room, soft white noise, and a cozy, safe sleep space will help your baby drift off.
Keep wake windows in mind. For newborns, these are short—45 to 90 minutes at most. Stretching them too long often leads to overtiredness and cranky naps.
Remember, routines are built gradually. Minor tweaks over time make implementing this flow feel natural rather than forced.
Common Challenges and How to Overcome Them
Some days won’t go according to plan, and that’s part of the journey. Your baby may wake up early from a nap or decide they’re hungry when it’s “not time to eat.” These moments can feel frustrating, but they’re entirely normal. Babies are adjusting to the world, and every day is a learning curve—for both of you.
Here are some quick tips for those more challenging days:
Inconsistent naps? Avoid worrying. Get back on track by using shorter wake windows.
Baby fighting sleep? A peaceful setting, soft rocking, or a lullaby can all help create a relaxing pre-nap ritual.
Are you overwhelmed? Remember that this stage is only transitory. Additionally, your infant values your love and attention even on the most trying days.
Free Newborn Sleep Course
If all of this sounds helpful but a little overwhelming, don’t worry—you’re not alone. That’s why we’ve created a newborn sleep course to guide you through this phase step by step. It covers everything from creating a regular sleep schedule to understanding wake windows and perfecting bassinet sleep setups.
Consider it your guide during the newborn phase. You'll feel more assured and equipped to handle those difficult days and restless nights with the help of helpful suggestions and professional counsel. Access the course now and take the first step toward smoother, more restful days (and nights).
Summing Up!
Simplifying, not complicating, is the goal of the Eat, Play, Sleep schedule. It's your tiny road map to more peaceful nights and easier days, allowing you and your child to flourish without feeling overburdened.
Some days will feel like you’re nailing it; and others you might celebrate just getting through with a warm cup of coffee (even if it’s reheated three times). And that’s okay. Flexibility is your best friend, and every day is a step forward.
Parenting is a beautiful, messy, exhausting adventure, and you’re doing much better than you think. Take it one tiny moment at a time, don’t hesitate to lean on support when you need it, and always remember: there’s magic in a good nap—for you and your little one. 🌟
Did you know? I also host a weekly Q&A on my Instagram. Tune in or send me a DM on the 'gram!
I work with families one-on-one all the time who are experiencing issues with their babies' naps, overnight sleep, and more. If this sounds like you, please book a 15-minute sleep assessment call just so I can understand a little bit more about your child's sleep and then explain ways that I can work one-on-one with you to get it in order.
May your coffee be warm,
Sarah
Sarah is a Certified Pediatric Sleep Expert based in the NY/NJ Tri-State area and has helped over 500 families worldwide get their sleep back on track.
Comentários