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Newborns do not yet understand the difference between day and night. They sleep in short cycles throughout the day and night because their small stomachs need frequent feeding. Waking every few hours is completely normal during the first weeks. How Much Should Newborns Sleep? Most newborns sleep around 14-17 hours in 24 hours, sometimes more. Breastfed babies usually feed every 2-3 hours, while formula-fed babies may feed every 3-4 hours. Until your baby shows healthy weight gain, they may need to be gently awakened for feeds. Safe Sleeping Practices Creating a safe sleep environment is essential to reduce the risk of sleep-related complications. – Always place your baby on their back to sleep– Use a firm, flat mattress with a fitted sheet– Keep the crib free of pillows, blankets, toys, and bumpers– Avoid bed-sharing; instead, practice room-sharing without sharing the bed– Keep the room cool, quiet, and smoke-free Helping Your Baby Sleep Better It may take weeks for babies to adjust to a routine. During nighttime feedings, keep lights dim and avoid stimulation. Let your baby fall asleep in the crib when possible so they learn that it is a place for rest. Gentle rocking, cuddling, and swaddling can help soothe newborns. However, swaddling should be stopped once your baby starts trying to roll over. When to Contact a Doctor If your baby has unusual sleep patterns, feeding difficulties, extreme fussiness, or poor weight gain, it is important to speak with a healthcare professional. Disclaimer:This information is for educational purposes only and does not replace professional medical advice. Every baby develops differently. Always consult a qualified pediatrician or healthcare provider for personalized guidance regarding your newborn’s sleep and health.

Waking up early can feel difficult, especially if you naturally prefer staying up late. While some people are “morning types,” others are biologically inclined to sleep and wake later due to their chronotype and circadian rhythm. The good news is that, with consistent habits, most people can train their body to wake up earlier and feel more refreshed. Here are practical, expert-backed strategies to help you build a healthier morning routine. 1. Adjust Your Wake-Up Time Gradually Avoid sudden changes. Shift your wake-up time earlier by 15-20 minutes every few days. This gradual approach allows your body clock to adjust without leaving you exhausted. 2. Keep Wake-Up Times Consistent Sleeping in too late on weekends can disrupt your progress. Try to wake up at the same time every day, allowing no more than an extra hour on weekends if needed. 3. Create a Calm Night Routine Begin winding down at least two hours before bedtime. Avoid work, intense exercise, and screen use. Reading, journaling, or meditation can help signal your brain that it’s time to rest. 4. Get Bright Light in the Morning Exposure to natural sunlight or bright light soon after waking helps reset your internal clock. Open your curtains immediately or consider light therapy if mornings are dark. 5. Prepare for the Morning the Night Before Laying out clothes, prepping meals, or writing a to-do list can reduce morning stress and help you sleep better, knowing the next day is organized. 6. Limit Caffeine Intake Caffeine can interfere with sleep for hours. Aim to avoid caffeine after early afternoon, especially if you’re trying to sleep earlier. 7. Be Cautious With Sleep Aids Some people use melatonin supplements to help shift sleep timing, but this should be done carefully and ideally under professional guidance, as it may not suit everyone. 8. Seek Help if Problems Persist If early waking remains difficult despite consistent effort, or if poor sleep affects your daily functioning, it may be time to consult a healthcare professional to rule out sleep disorders or other concerns. Disclaimer:This content is intended for general informational purposes only and does not replace professional medical advice. Sleep needs and patterns vary from person to person. Always consult a qualified healthcare provider before starting supplements or making significant changes to your sleep routine.