I love connecting with other Iowa City mamas, and especially others that support women along their journey of motherhood. Because we all could use some support! I met Mallory as a photography client. She initially booked a fresh 48 session and then we ended up doing a newborn session for her second son. I learned a bit later that she was a pediatric sleep consultant. I invited her to guest blog because I figured this information would be super helpful for my newborn photography clients. Below, I will introduce you to Mallory and she will share her easy to use newborn sleep tips every parent should know.

Because who doesn’t love sleep?

Mallory has a bachelor’s degree in Family Life Sciences with education in attachment and child development. She is a Certified Pediatric Sleep Consultant through The Peaceful Sleeper and lives right here in Iowa City. Read along for her 5 newborn sleep tips that every parent should know:

5 Newborn Sleep Tips Every Parent Should Know

Bringing home a new baby is incredibly exciting—but let’s be honest, it can also feel totally overwhelming. For many new parents, sleep quickly becomes one of the biggest stressors. And that makes so much sense! Other than the basics of safe sleep, most of us leave the hospital with very little guidance on how newborn sleep actually works.

This post shares five of the best newborn sleep tips to help make the early days a little smoother. You’ll learn what’s normal, what to expect, and how to gently support your baby’s sleep from the start. The newborn phase can be exhausting—but it’s also temporary, and there are ways to make it more manageable.

1. You Can’t Spoil a Newborn

One of the most common concerns I hear is, “I’m worried I’m spoiling them,” or “Will they get used to being rocked to sleep?” Here’s the truth: you cannot spoil a newborn.

Newborns need help falling asleep—it’s developmentally normal. Rocking, feeding, bouncing, holding… these are all beautiful ways to support your baby’s transition into the world. At the earliest, around 4 months, your baby’s sleep will shift, and they’ll be developmentally ready to start learning independent sleep if that’s something you want to teach. But there’s no pressure—you’re not doing anything wrong if they need help falling asleep right now.

Enjoy those newborn snuggles when you can, and know it’s also okay to need and want a break. Both things can be true.

2. Pause Before Intervening

Newborns are noisy, active sleepers. They spend much more time in active sleep (which later becomes REM) than adults do. It’s easy to think they’re waking up when they’re just shifting through sleep cycles.

Try pausing for 2–5 minutes before picking them up. This short wait helps you figure out whether they’re truly waking and need support—or if they’ll settle themselves back to sleep.

3. Prioritize Full Feedings & Watch for Discomfort

Newborns are often so sleepy that they nod off while feeding. While it’s okay for them to be drowsy and to fall asleep while eating, full feedings can be an important factor in stretching the time between night feedings if it isn’t happening naturally. You can gently help them stay awake by tickling their toes, talking or singing softly, or sitting in a well-lit room. It can also be helpful to make sure they are eating every 2-3 hours during the day, to ensure they are getting the calories they need during the day to go a little longer between feeds at night.

If your baby starts mostly snacking—taking little bits of milk and then waking again soon after—they might not be getting enough during feeds or eating often enough during the day. You may also want to check for signs of discomfort like reflux, gas, a shallow latch, or tongue/lip ties. Babies sleep better when their tummies are full and their bodies feel good.

4. Help Them Learn Day from Night

Your baby just spent nine months in a dark, cozy womb, so it’s no surprise that they don’t yet know the difference between day and night. Their circadian rhythm hasn’t developed yet.

During the day, open the curtains, go outside, and let them nap in a light, noisy environment. In the evening and at night, dim the lights, lower the stimulation, and speak in softer tones. Exposure to natural light in the morning for a few minutes—especially within the first hour of waking—can also help their body clock start to take shape. 

Around 6-8 weeks is when your baby will start benefitting from the typical nap environment you might think of —dark, cool, and quiet.

5. Watch for Overtiredness

Newborns have very short wake windows—usually 60–90 minutes between naps, and up to 2 hours before bed. When they stay awake too long, their bodies can become overtired, which leads to the release of cortisol and adrenaline and makes sleep harder.

Watch your baby for early sleepy cues. When you notice a subtle yawn, a quiet demeanor, or reddening around the eyes, it is time to start getting your baby to sleep! More obvious cues like fussing, pulling at ears, rubbing eyes, and lots of yawning are tired signals and signify your baby may be getting overtired. It’s okay if you miss their cues sometimes—no one gets it perfect—but keeping an eye on their cues and the clock can make a big difference in how easily they settle.

When to Get Support

There’s a wide range of normal when it comes to newborn sleep. 

Even if you’re not having any major struggles, it’s okay to reach out simply because it feels hard or you want reassurance that what you’re experiencing is normal! You don’t have to figure it all out alone, and compassionate, judgment-free support can make a world of difference.

While I’m currently on maternity leave, you can still grab my nap guide (thebabysleephaven.com) or connect with me on Instagram (@the.baby.sleep.haven). I’ll be back in July and would love to work with you one-on-one if you’re looking for personalized help!

You’re doing an amazing job—and things will get easier. One day (maybe not today, but soon), you’ll look back and realize just how far you’ve come.

-Mallory

I hope that this info from Mallory’s “Newborn Sleep Tips Every Parent Should Know” is helpful for you, or that you can pass it along to someone you know with a brand new babe.

If you have a newborn, and would like to document your first days at home, feel feel to contact me!

-Jess