Baby's Sleep

Supporting Healthy Sleep Habits from the Start

Newborns sleep up to 17 hours a day but in short cycles, which is why the early weeks feel so exhausting for parents. As babies develop, their circadian rhythms mature and sleep consolidates into longer stretches. Supporting this process with consistent sleep cues — such as a predictable bedtime routine, a dark room and white noise — helps babies learn to associate these signals with sleep. Products that create a calm, consistent sleep environment can make a meaningful difference to how quickly and reliably a baby settles.

White Noise for Baby Sleep

White noise mimics the sounds babies heard in the womb, which were surprisingly loud — roughly equivalent to a vacuum cleaner. Research shows that white noise can reduce the time it takes babies to fall asleep and help them stay asleep through household noise. Safe white noise levels for infants are below 50 decibels at the distance of the cot. Dedicated white noise machines are preferable to phone apps as they maintain consistent volume and do not require a phone to remain on.

Common Questions

Yes, when used at a safe volume (below 50dB at cot distance) and positioned away from the baby's head. There is no evidence that consistent white noise use causes hearing damage at safe levels. Many families use white noise throughout the first year and beyond without issue. Gradually reducing volume over time can help babies transition to sleeping without it if desired.

Some herbal products marketed for infant sleep contain chamomile, lemon balm or passionflower. These are generally considered low-risk in small amounts, but evidence for their efficacy in infants is limited. Always check the age recommendation on any supplement before giving it to a baby, and consult your Plunket nurse or GP if you have concerns about your baby's sleep patterns.