New Parent’s Survival Guide to Sleep
Let’s be honest - navigating newborn sleep is not for the faint hearted. Between the constant night feeds and early wake ups, the exhaustion can feel completely overwhelming. It's isn't a surprise that sleep deprivation is used as a form of torture! But believe us, it doesn't have to be like this.
At Zello, our mission is to support exhausted parents by offering simple tools, backed by science, to improve your family's sleep quality. You don't need to overhaul your baby's entire sleep routine, but there are definitely small adjustments you can make, which will make a massive improvement!
Here are our top 3 essential sleep tips to improve your newborns sleep, and in turn help you to feel more rested.
1. Use White Noise Machine For Sleep
Babies spend months in the womb surrounded by constant, rhythmic sound - the whooshing of blood flow, the steady beat of a heartbeat - a natural symphony that makes them feel safe, snug, and soothed. According to the American Academy of Pediatrics, the womb can reach noise levels of 80–90 decibels, which is about as loud as a vacuum cleaner or washing machine! So when babies are born into a world that’s often quiet and still, it can feel unfamiliar and even unsettling.
That’s where a newborn white noise machine comes in.
Zello white noise sound machines recreate that comforting sound environment and help to create the perfect sleep environment for your baby, making them feel secure and fall asleep more easily. The continuous background noise also helps babies stay asleep longer by masking sudden sounds like barking dogs, noisy siblings, or street traffic.
Whether you’re at home, visiting family, or travelling abroad, our Our portable white noise machine options, all with a rechargeable battery, make it easier to stick to your baby’s sleep routine. With a range of sound options and volume settings, our machines are perfect for naps in the stroller, car seat, or hotel crib.
2. Keep A Consistent Routine
Even if your baby isn’t on a predictable schedule just yet, keeping certain things consistent can make a big difference. Simple, repeated cues help your little one begin to understand the rhythm of day. A short, soothing wind-down routine, like a warm bath, a gentle feed, a cuddle, and turning on your sound machine for baby, can all work together to signal that it’s time to rest.
Over time, these familiar steps become sleep associations that help your baby feel secure and ready for sleep, no matter where you are. Whether you’re at home, staying with grandparents, or travelling, maintaining those small comforting rituals, especially the steady sound of white noise, can be a powerful way to help your baby settle more easily and sleep more soundly.
3. Trust In The Process & Be Kind To Yourself
In the early weeks, it’s easy to feel pressure to “get it right.” But the truth is, getting it right doesn't really exist in those first few weeks. Newborn sleep is messy, unpredictable, and totally unique to each baby. Some days might feel like a win, others like pure survival. And that’s okay.
There’s no one-size-fits-all routine in these early days, so give yourself permission to let go of perfect schedules or strict expectations. Instead, focus on what feels manageable and nurturing, for both you and your baby. Rest when you can (even if it’s just five minutes with your eyes closed), don’t hesitate to ask for help, and try to tune out the noise of comparison.
This newborn phase is intense, but it’s also temporary. What matters most is staying connected to your baby’s needs and offering yourself patience and kindness along the way. You’re doing better than you think, and your baby thinks you’re doing great, too.
Want More Sleep Tips?
These are just a few of the strategies we share in our full Zello Sleep Guide. It’s completely free and packed with practical advice for newborn sleep, nap routines, and reclaiming that much needed rest as a parent.
👉 Click here to download the guide and discover simple ways to improve sleep, for you and your baby!
You’re Doing Great
The early days are intense - but you’ve got this. With a little help (and a lot of grace for yourself), better sleep is possible. Zello is here to support you and your family - every night, every nap, and every peaceful moment in between.
