If you’re a new mom, chances are sleep is (always) on your mind. Between nighttime feeds, pumping sessions, and short naps, it can sometimes feel like your entire day revolves around trying to figure out when your baby will sleep next… and whether you're doing it “right.”
For Sleep Awareness Week, we partnered with Elizabeth Zarzour, MCD-SLP, a certified sleep consultant, newborn care specialist, and founder of EZ Sleep Training, to help answer some of the most common questions parents have about baby sleep, feeding rhythms, and pumping.
We asked Elizabeth to share her expertise and respond to many of the questions we hear most often from new moms. The insights throughout this article are based directly on her guidance and experience working with families navigating infant sleep.
One of the first things she wants parents to know is something we love to hear:
“There is no such thing as a ‘bad sleeper.’ Every child is capable of sleeping well - we just need to find the root of the problem and build the right foundation.”
The Early Months: Why Baby Sleep Feels So Unpredictable
One of the biggest surprises for many new parents is that babies actually sleep a lot, just not always when we expect them to. Newborns typically sleep 14 - 17 hours within a 24-hour period, but that sleep happens in short stretches throughout the day and night.
During this stage, frequent feeding is completely normal. In fact, Zarzour often recommends waking newborns during the day if more than three hours have passed since their last feeding since getting enough calories during the day can sometimes help babies sleep a little better at night.
“This helps establish good daytime calories, so they aren't looking for them all night.”
Once the babies grow, the number of hours start to slightly decrease:
- From 3 -6 months: 12- 16 hours within a 24-hour period
- From 6 -12 months: 12- 15 hours within a 24-hour period
Of course, every baby is different, and parents should always check with their pediatrician if they have questions about feeding or growth.
Sleep and Feeding Often Go Hand in Hand
For many families, sleep and feeding quickly become connected. Sometimes babies nurse or bottle-feed to fall asleep. Other times they wake frequently overnight looking for comfort or calories.
Zarzour recently worked with a mom who felt like her baby wanted to nurse almost constantly, day and night. She was exhausted and worried her milk supply wouldn’t keep up. By helping the baby develop soothing skills beyond feeding and introducing a more predictable feeding rhythm, things began to shift; sometimes small adjustments can make a big difference.
“With that combination, she was able to increase and maintain her supply, and both mom and baby were much happier.”
What “Sleeping Through the Night” Actually Means
One phrase that causes a lot of confusion for parents is “sleeping through the night.” Many people assume it means babies never wake, but that’s not actually how sleep works, neither for babies nor adults.
“Babies, like us, wake throughout the night as they move between sleep cycles,” Zarzour explains. “Sleeping through the night really means they can put themselves back to sleep.”
For some babies, this begins around 4 - 6 months, though every child develops at their own pace. Some families choose to introduce sleep training, while others prefer a more gradual approach. Both paths are completely valid.
Creating a Gentle Daily Rhythm
As babies grow, their days often become a little more predictable. Most babies wake somewhere between 6- 8 AM, and their nap patterns gradually change as they get older.
For example:
- From 0 - 3 months: often 5 - 6 naps per day
- From 3 - 6 months: around 3 - 4 naps per day
- From 6 - 9 months: typically, 2 - 3 naps per day
- From 9 -12 months: 2 naps per day
Bedtime also tends to shift earlier, often landing between 6 - 8 PM as babies get older. These rhythms don’t need to be rigid schedules. Instead, they can simply offer gentle structure to help both babies and parents find their flow.
What This Can Mean for Pumping Moms
If you’re pumping, nighttime schedules can sometimes feel especially complicated. Many moms worry that if their baby starts sleeping longer stretches, their milk supply might drop. But according to Zarzour, that isn’t always the case.
“It is completely possible to have a baby that sleeps through the night with no night feeds and still maintain your supply.”
For some pumping moms, a pumping session before bedtime can help support milk production while still allowing longer stretches of sleep. And when sleep improves, many moms find that everything starts to feel a little easier.
A Reminder Every Mom Needs to Hear
When it comes to baby sleep, feeding schedules, and pumping routines, it’s easy to feel pressure to get everything “perfect.” But the reality is that every baby and family finds their own rhythm.
Zarzour shares a reminder that many moms need to hear:
“The pressure we put on ourselves as mothers to do everything ‘right’ is completely unsustainable. Do whatever feels best for you and your family.”
At Zomee, we believe that support can make all the difference during this stage of motherhood. If sleep, feeding, or pumping ever starts to feel overwhelming, know that you’re not alone. Our Mom Line™ is always here to help connect you with real support and guidance when you need it.
A Note for Parents
Every baby develops differently. Sleep patterns, feeding rhythms, and pumping needs can vary widely depending on a baby’s growth, temperament, and nutritional needs. Parents should always consult their pediatrician or healthcare provider when making decisions about feeding schedules, sleep routines, or milk supply.
