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The Newborn Sleep Survival Workbook (0-12 Months) cover image

The Newborn Sleep Survival Workbook (0-12 Months)

44-page workbook
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The Newborn Sleep Survival Workbook (0-12 Months)

Wake windows, regressions, and night-feed schedules from week 1 to month 12 — built for parents in the trenches.

$12USD · charged as R222 at checkout
  • ✓Wake windows by age (week 1 through month 12)
  • ✓The 4-6 month regression (the real cause, the real fix)
  • ✓Night-feed schedule and when to drop them
  • ✓Early-morning wake fixes (the 5am club)
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Built for: Parents of babies 0-12 months, especially first-time parents

About this guide

The first 12 months of a baby's life cover an enormous developmental shift: from a newborn who sleeps in 1-3 hour chunks with no day-night rhythm, to a 12-month-old who sleeps 11-12 hours overnight with two predictable naps. The path is not linear, the advice online contradicts itself, and most parents cannot tell what is normal vs what needs intervention. The single most useful concept in baby sleep is the wake window — the time between sleep periods, which grows with age. Most newborn sleep problems trace to wake windows that are too long; the baby becomes overtired and sleeps WORSE, not more.

Most "regressions" are wake-window problems wearing a developmental costume. The 4-month "regression" is the biggest one, and it is not actually a regression — it is a permanent change in sleep architecture (your baby is now sleeping like an adult, with full wake-ups between sleep cycles). The fixes are different from what the standard regression advice prescribes. This workbook is method-agnostic on sleep training.

It explains the major methods (Ferber, Weissbluth, gentle/no-cry, fading) so parents can pick what fits their values and endurance. It is also honest about when not to sleep-train (active illness, recent moves, parental burnout). The wake-window schedules and night-feed protocols work regardless of training approach. None of this is medical advice; if your baby shows red-flag signs (snoring, breathing pauses, persistent inconsolable crying past 12 weeks, low wet-nappy count, fever under 3 months), call your paediatrician.

What's inside

Sister product to the toddler sleep workbook (12-36m), built for the year before. Wake windows that actually fit a 6-week-old vs a 6-month-old, the 4-6 month regression decoded, the night-feed-dropping protocol, and the 8-month separation-anxiety wave. No judgment about feeding or sleep training method — just what to expect and what to try.

✓Wake windows by age (week 1 through month 12)
✓The 4-6 month regression (the real cause, the real fix)
✓Night-feed schedule and when to drop them
✓Early-morning wake fixes (the 5am club)
✓Sleep training methods compared without judgment
✓When to worry: red flags vs normal

How it works

Wake-window cheat sheet by age (week 1 through month 12). The 4-month regression decoded. Night-feed shortening protocol (1 minute every 3 nights). 5am-wake diagnosis by age. Sleep training methods compared without judgment. The 8-month separation anxiety wave. Safe sleep environment setup. Red-flag checklist for medical attention.

Table of contents

  1. 01The fourth trimester (0-12 weeks): survival mode is normal
  2. 02Wake windows by age (week 1 to month 12)
  3. 03The drowsy-but-awake debate (and what works)
  4. 04Night feeds: when, how often, when to drop them
  5. 05The 4-6 month sleep regression (and what to actually do)
  6. 06The early-morning wake (5am club) — fixes by age
  7. 07Sleep training methods compared (no judgement)
  8. 08The 8-month sleep regression (separation anxiety)
  9. 09Setting up the sleep environment
  10. 10When to worry: red flags vs normal

Is this for you?

✓ Built for

  • •Parents of babies 0-12 months, especially first-time parents
  • •Parents in the trenches of the 4-month regression
  • •Anyone whose 5am wake-up has lasted more than 2 weeks
  • •Parents weighing sleep training options without judgment
  • •Parents of premature babies (use adjusted age for the schedules)

✗ Not for

  • •Parents of toddlers 12+ months — see the toddler sleep workbook for that age band
  • •Anyone seeking medical advice — this is structured guidance, not clinical care
  • •Parents in active mental health crisis — postpartum mood disorders need professional treatment first; the workbook addresses this in chapter 10

Sample pages

A peek at three pages from inside the workbook.

Page 7

Wake Windows by Age

Newborn (0-6 wk): 45-60 min. 7-12 wk: 60-90 min. 3-4 mo: 90-120 min. 5-6 mo: 2-2.5 hr. 7-9 mo: 2.5-3 hr. 10-12 mo: 3-3.5 hr (and 2-3 naps). Print the cheat sheet; tape it to the fridge.

Page 14

The 4-Month Regression

It is not a regression — it is a permanent change in sleep architecture. Your baby is now sleeping like an adult, with sleep cycles that fully wake them between cycles. The fixes are different from the standard "regression" advice.

Page 21

Night Feed Drop Schedule

Most healthy babies can drop the dream feed by 4-5 months and the 3am feed by 6-8 months (with paediatrician sign-off on weight). The protocol: shorten by 1 minute every 3 nights until the feed is 0.

Frequently asked questions

Is this sleep training (cry-it-out)?+
No, the workbook is method-agnostic. It explains the major sleep training methods (Ferber, Weissbluth, no-cry, fading) so you can pick what fits. The wake windows and night-feed schedules work regardless of method.
Will this work for breastfed vs formula babies?+
Yes. The wake windows and developmental milestones are the same. Night-feed expectations differ slightly — breastfed babies often need 1-2 more night feeds in the first 4 months. The chapter on feeds covers both.
What if my baby is premature?+
Use adjusted age (weeks since due date, not weeks since birth) for the first 12-18 months. The schedules are calibrated for adjusted age. Premature babies often hit each milestone slightly later; that is normal.
Is this sleep training (cry-it-out)?+
No, the workbook is method-agnostic. It explains the major sleep training methods (Ferber, Weissbluth, no-cry, fading) so you can pick what fits. The wake windows and night-feed schedules work regardless of method.
Will this work for breastfed vs formula babies?+
Yes. The wake windows and developmental milestones are the same. Night-feed expectations differ slightly — breastfed babies often need 1-2 more night feeds in the first 4 months. The chapter on feeds covers both.
What if my baby is premature?+
Use adjusted age (weeks since due date, not weeks since birth) for the first 12-18 months. The schedules are calibrated for adjusted age. Premature babies often hit each milestone slightly later; that is normal.
How is this different from the toddler sleep workbook?+
This covers 0-12 months. The toddler sleep workbook covers 12-36 months. The two together cover the full first 3 years. Sister products with different developmental focuses.
My baby snores. Is that a problem?+
Loud, persistent snoring in babies can indicate enlarged tonsils/adenoids or sleep apnea (yes, it exists in babies). Mention it at your next paediatrician visit — sooner if the snoring is loud or accompanied by breathing pauses or gasping.
What about the Snoo or smart bassinets?+
They work for SOME babies. They are expensive ($1500+) and not necessary. The workbook covers what is actually evidence-based (room sharing, dark room, white noise, temperature). Most expensive baby sleep products do not solve sleep problems; the money is better spent on prepared meals during the fourth trimester.
I am exhausted and cannot do another night. Is help available?+
Yes. Postpartum doulas, night nurses, and maternal mental health resources exist. The chapter on red flags includes maternal mental health — if sleep deprivation is impacting your mental health, that is a red flag worth telling your GP about. You do not have to white-knuckle through.

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The Newborn Sleep Survival Workbook (0-12 Months)

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