Breastfeeding and sleep can seem like opposites—how can you balance the frequent nighttime feedings with your need for rest? As a new parent, you may feel like uninterrupted sleep is a distant memory, but with some planning, you can establish a routine that works for both you and your baby. While it’s normal for newborns to wake often to feed, creating a breastfeeding-friendly sleep routine can help you manage those nighttime feeds while still finding moments of rest.

Here are some practical tips for managing nighttime feedings and creating a sleep routine that supports both breastfeeding and your well-being.

1. Accept That Newborns Wake Often

It’s important to begin with realistic expectations. Newborns have small stomachs and need to feed frequently—often every 2 to 3 hours. Nighttime waking is completely normal and essential for their growth and development. Understanding this can help you feel less stressed about the lack of continuous sleep in the early weeks.

While this phase won’t last forever, the key is to find ways to manage your rest while your baby’s needs evolve.

2. Establish a Calming Bedtime Routine

Creating a consistent and calming bedtime routine signals to your baby that it’s time to wind down for the night. This routine can include activities like a warm bath, gentle massage, dimming the lights, and quiet time for cuddling or reading. A regular pattern helps your baby adjust to the idea of nighttime sleep.

Breastfeeding can also be a calming activity in your bedtime routine. Nursing just before bed can help soothe your baby to sleep, and the release of oxytocin during feeding can promote relaxation for both of you.

3. Co-Sleeping and Room Sharing

For many breastfeeding parents, room sharing (having your baby sleep in the same room but in a separate bassinet or crib) can make nighttime feedings easier. The American Academy of Pediatrics recommends room sharing for the first 6 months to reduce the risk of SIDS (Sudden Infant Death Syndrome).

Having your baby close by means less time and effort getting up and down for nighttime feedings, allowing you to respond quickly to their hunger cues. If you practice safe co-sleeping, breastfeeding while lying down can make night feeds more manageable without fully waking you up.

Safe Co-Sleeping Guidelines: 

• Ensure the mattress is firm with no loose bedding. 
• Keep pillows and blankets away from the baby. 
• Make sure the baby sleeps on their back.

Certain breastfeeding positions can make nighttime feeds easier, allowing you to feed your baby while getting some rest. Here are two positions that work well for night feeds:

Side-lying Position: This position allows you to nurse while lying on your side in bed, which can be particularly helpful if you’re exhausted. Once your baby is latched, you can rest, and sometimes even doze, while your baby feeds.

Laid-back Nursing: In this position, you recline slightly with your baby lying on top of you. This is a comfortable way to feed during both the day and night and can promote a more restful experience for you.

These positions allow you to avoid fully getting up, which can make falling back asleep easier after the feed.

5. Share the Responsibility with Your Partner

Even though only you can breastfeed, your partner can still play an active role in supporting nighttime feedings. They can help by bringing the baby to you for feeding, changing diapers, or rocking your baby back to sleep afterward. If you’re pumping or using expressed milk, your partner can take over some of the feeds, allowing you to get a longer stretch of uninterrupted sleep.

Creating a team approach to nighttime care can help reduce the burden on you and ensure you both get some rest.

6. Feed on Demand

Newborns often feed on demand, and this is especially true at night. Instead of trying to force a strict schedule, follow your baby’s hunger cues, which can include rooting, sucking on their hands, or stirring. Feeding on demand ensures that your baby is getting enough milk and helps maintain a healthy milk supply.

Over time, as your baby grows, they will start to consolidate feeds and sleep longer stretches at night.

7. Try Dream Feeding

A "dream feed" is when you gently wake your baby for a feeding just before you go to bed, typically around 10 or 11 PM. The idea is that by giving your baby one more full feeding before you go to sleep, they might sleep for a longer stretch during the night, allowing you to get more uninterrupted rest.

Dream feeding works best for babies who can latch and feed while still drowsy. It’s not a guaranteed fix, but many parents find it helps their baby (and them) sleep longer.

8. Prioritize Your Own Sleep

Sleep deprivation can take a toll on both your physical and mental health, so it’s important to prioritize your own rest whenever possible. During the early weeks and months, try to sleep when your baby sleeps, even if it means taking naps during the day. Although this can be challenging, especially if you have other responsibilities, getting extra rest will help you manage the demands of nighttime breastfeeding.

Ask for help from family members or friends so you can rest during the day, or try to alternate nighttime responsibilities with your partner if you’re able to pump and share feeding duties.

9. Use Sleep Aids Wisely

Consider adding sleep-friendly aids to your environment that can help soothe both you and your baby at night:

White Noise: White noise machines can mimic the sounds of the womb, which many babies find comforting. It also helps drown out household noises that might wake you or your baby during the night.

Dim Lighting: Keep the lights low or use a dim nightlight during nighttime feedings. This helps signal to your baby that it’s still night and time to sleep, rather than stimulating them with bright lights that can wake them up.

10. Give Yourself Grace

Lastly, it’s important to give yourself grace during this time. Nighttime feedings are temporary, and your baby will eventually sleep for longer stretches. In the meantime, remind yourself that every parent’s journey looks different, and there’s no right or wrong way to balance breastfeeding and sleep.

Some nights will be harder than others, but you are doing an amazing job by providing for your baby’s needs. Take it one night at a time, and don’t hesitate to ask for help when you need it.

Finding Balance in Your Sleep Routine

Creating a breastfeeding-friendly sleep routine is about finding what works best for you and your baby. While night feedings are part of the early parenting experience, there are strategies that can help you manage your sleep while supporting your baby’s needs. By using comfortable feeding positions, sharing the load with your partner, and prioritizing your own rest, you can create a routine that helps you feel more rested and less overwhelmed.

Remember, your baby will grow and sleep for longer stretches in time. In the meantime, be gentle with yourself as you navigate this phase, and know that every moment of nurturing brings you one step closer to more restful nights ahead.