Sleepless nights are common with a new baby. Here are some tips to help you cope.
Most young babies wake several times or more during the night and need help from a parent to settle. No matter how you feed your baby, broken sleep is part of caring for a little one and it can be hard. You’re not alone in feeling exhausted.
The good news? Breastfeeding can actually make those nights a little easier.
Breastfeeding at night
Research shows that breastfeeding mothers generally get more night-time sleep than those who use formula, and that supplementing with formula does not improve sleep.1 In fact, one study found parents who used formula at night lost 40 to 45 minutes of sleep each night, on average.2
When your baby breastfeeds, the hormone cholecystokinin (CCK) is released in both you and your baby.3 This helps you both feel sleepy and get back to sleep more quickly. Breastmilk also contains tryptophan and melatonin, which support your baby’s sleep-wake rhythm.4
If your baby sleeps close to you, you’ll often have similar sleep patterns. When your baby stirs, you’ll be ready to wake, making it easier to feed and fall asleep again.5
Will formula help my baby sleep?
You may have been told that formula or solid foods can help babies to sleep. However, there is no research to back this up.6
Tips for managing the nights
Broken sleep can feel overwhelming, but small changes can make a big difference. Try some of the following and see what works for your family.
- Keep your baby nearby: Having your baby sleep in the same room helps you respond quickly and get back to sleep faster. Red Nose Australia recommends room-sharing for at least the first 6 months to reduce the risk of sudden infant death.7
- Adjust lighting: Keep lights low at night and get plenty of natural light during the day. This helps your baby develop a day-night rhythm and boosts melatonin, the sleepy hormone.8
- Change nappies before feeds: Change your baby’s nappy before a feed or between breasts so you can both get back to sleep quickly.
- Try flexible sleeping arrangements: Some families start with baby in their own cot, then co-sleep after baby wakes. You might move to a mattress on the floor or bring baby into your bed after the first feed. If you choose to co-sleep, make sure you do it safely.
Take naps and get exercise
- Sleep when your baby sleeps. Even if you can’t fall asleep, resting helps. Lie down, close your eyes, and relax—you might drift off without planning to.
- Ask a friend or family member to care for your baby while you nap, especially just after a breastfeed so you get maximum sleep before your baby needs another one.
- Physical activity, like a brisk walk, can help you sleep better at night.
- Reduce household tasks and outings when you’re feeling run-down.
Share the load
- If you have a partner or support person, take turns getting up at night. Your partner might change nappies and bring baby to you for a feed.
- One parent can go to bed early while the other cares for baby.
- Swap mornings so one gets up with baby while the other sleeps in.
- Ask family or friends to help so you can have some ‘me-time’.
Trust yourself and your baby: find what works for your family
Try not to worry about what you ‘should’ or ‘shouldn’t’ be doing with your baby’s sleep. Get creative with sleeping arrangements and do what works for your family to get the most rest.
Trust that your baby will learn to fall asleep and stay asleep in their own time. Look after yourself while you wait for that to happen.
© Australian Breastfeeding Association December 2025
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- Brown, A., & Harries, V. (2022). Infant feeding type and maternal sleep during the postpartum period: A systematic review and meta-analysis. Journal of Sleep Research, 31(6), e13625. https://doi.org/10.1111/jsr.13625
- Doan, T., Gardiner, A., Gay, C.L., Lee, K.A (2007). Breast-feeding increases sleep duration of new parents. Journal of Perinatal Neonatal Nursing. https://doi.org/10.1097/01.JPN.0000285809.36398.1b
- Uvnäs-Moberg, K., Marchini, G., Winberg, J (1993). Plasma cholecystokinin concentrations after breast feeding in healthy 4 day old infants. Archives of Disease in Childhood. https://doi.org/10.1136/adc.68.1_Spec_No.46
- Cubero, J., et al. (2005). The circadian rhythm of tryptophan in breastmilk affects the rhythms of 6-sulfatoxymelatonin and sleep in newborn. https://www.ncbi.nlm.nih.gov/pubmed/16380694
- Mosko, S., Richard, C., & McKenna, J. (1997a). Maternal sleep and arousals during bedsharing with infants. Sleep. https://doi.org/10.1093/sleep/20.2.142
- Kendall-Tackett, K., Cong, Z., & Hale, T. W. (2011). The effect of feeding method on sleep duration, maternal well-being, and postpartum depression. Clinical Lactation, 2(2), 22–26. https://doi.org/10.1891/215805311807011593
- Red Nose. (2021). What steps can I take to sleep my baby safely? Red Nose Australia. Retrieved from https://rednose.com.au/article/what-steps-can-i-take-to-sleep-my-baby-safely.
- Harrison, Y. (2004). The relationship between daytime exposure to light and night-time sleep in 6–12-week-old infants. Journal of Sleep Research, 13(4), 345–352. https://doi.org/10.1111/j.1365-2869.2004.00435.x
