How to Help Your Newborn Sleep Through the Night: Tried and True Tips

Ah, newborn sleep. Or should I say, the lack of it? If you're holding a tiny, adorable, wide-awake-at-3-a.m. human right now and wondering what on earth is happening, you’re in the right place. Whether you're a first-time parent or a seasoned pro finding that your new baby didn't get the "good sleeper" memo like your first did, this blog is for you. As a mom (not a doctor), I'm here to give you the real-life, tested-in-the-trenches newborn sleep tips that helped me survive those blurry early months.

Living in the Twin Cities, where winters are long and nights feel even longer with a newborn, I learned pretty quickly that setting the stage for good sleep matters. Let's get into it!

outside newborn in a moses basket

Information on Newborn Photos

Why Newborn Sleep Feels So Tricky (and Why You're Not Doing Anything Wrong)

Let me start by saying this: it’s completely normal for newborns to wake up often. Their tiny tummies can only hold so much milk, and their sleep cycles are way shorter than ours. Even though it feels exhausting (because it is), this stage isn’t a sign that you’re doing anything wrong.

I remember with my second baby, my daughter, she had the worst night-and-day confusion. Wide awake and ready to party at 2 a.m., then wanting to sleep all afternoon. I thought I’d know what to expect the second time around — but nope, she had her own ideas! And let me tell you, having a toddler ready to go at 7 a.m. and a newborn who thought nighttime was daytime? Absolutely brutal. (Coffee basically became its own food group.)

Here are a few fast facts that helped me feel a little more sane during those blurry days:

Newborns typically sleep 14–17 hours over a 24-hour period (but it’s super broken up).
They usually wake every 2–3 hours to feed, day and night.
Night and day confusion is very real and usually lasts a few weeks.

Even though no magic trick is going to make a two-week-old suddenly sleep eight-hour stretches, you can start building good habits now that will pay off big time later on. (And trust me, anything that makes life a little easier in those early weeks is a major win.)

Setting the Stage: Creating a Sleep-Friendly Environment

One of the best things you can do to help your newborn sleep through the night is to make their sleep space as inviting (and boring) as possible.

Checklist: Newborn Sleep Environment Must-Haves

☑️ Dark room (consider blackout curtains)

☑️ White noise machine or fan (I had both a white noise and a humidifier going at all times)

☑️ Firm, flat mattress with a fitted sheet (no bumpers or loose bedding)

☑️ Swaddle or sleep sack (I swaddled my son until her was over a year! Yes I was nuts)

☑️ Cool room temperature (68-72 degrees Fahrenheit)

Pro Tip: Here in the Twin Cities, where heating systems can make the air super dry in winter, using a humidifier can help keep your baby's room comfortable.

Quick Setup Tips:

Use a simple bedtime routine that works for YOU.
Keep lights dim during night feeds.
Avoid overstimulating your baby before bedtime.

Here's a great safe sleep resource from the American Academy of Pediatrics.

The mQn Experience

Feeding and Sleep: The Connection You Can't Ignore

A well-fed baby is a sleepier baby — but it's not just about stuffing them full before bed.

Here's what to keep in mind:

Try to make daytime feeds full feeds, not just little snacks. Sleepy eating can lead to hungry wakings.
Cluster feed in the evening (offer feeds more frequently) to "tank up" before nighttime.
Dream feeds (feeding the baby while they're still semi-asleep) around 10-11 p.m. can sometimes help you get a longer first stretch.

Sample Newborn Sleep Schedule (Approximate!)

Remember every baby is different, but here's a ballpark idea and what worked for my babies when they were newborns:

7 a.m. Wake up, feed, short play, nap

9 a.m. Feed, short play, nap

11 a.m. Feed, short play, nap

1 p.m. Feed, short play, nap

3 p.m. Feed, short play, nap

5 p.m. Feed, short play, short nap or catnap

6:30 p.m. Bedtime routine starts: bath, massage, story, feed

7:30 p.m. Bedtime

10:00 p.m. Dream feed (optional)

Overnight: Feedings as needed

In the Twin Cities, especially in those cozy winter months, many parents find that keeping evening routines short but consistent works wonders. Babies thrive on predictability — even if bedtime feels like a moving target at first.

Minnetonka lifestyle newborn in home photos

Surviving the Sleepless Nights: It's a Marathon, Not a Sprint

Even with all the best newborn sleep tips in place, there will still be rough nights. Here's how to get through them without losing your mind:

Real Mom Survival Tips:

Nap when you can (yes, yes, everyone says this, but seriously — dishes can wait).
Accept all the help — food deliveries, laundry folding, you name it.
Lower your expectations — your "only goal" today might be feeding yourself and your baby. That's enough.
Get outside — even a 5-minute walk around your Twin Cities neighborhood can help reset your brain.
Don't obsess over bad nights — babies are unpredictable!

Also, it's okay to have a good ugly cry once in a while. Parenthood is emotional whiplash. You're doing amazing, even if you don't feel like it. I can't tell you how many times I would just cry in the shower. It's ok, you'll be ok.

Quick Checklist: How to Tell if Your Baby's Sleep is on Track

☑️ Gaining weight well

☑️ Having several wet/dirty diapers a day

☑️ Some stretches of sleep longer than 2 hours

☑️ Alert during wake windows (even if they're short!)

If anything feels really off, don't hesitate to check with your pediatrician. Twin Cities has some fantastic family clinics and care teams ready to support you.

It Gets Better (Really!)

Newborn sleep struggles can feel never-ending, but I promise this is just a season — one that's really, really hard but also incredibly short. Soon, your newborn will start giving you those magical longer stretches, and you might even (dare I say it?) miss those middle-of-the-night snuggles.

Keep using these newborn sleep tips, give yourself loads of grace, and know that "perfect sleep" is a total myth. Every family finds their own rhythm — whether you're in the heart of the Twin Cities or anywhere else.

I'd love to hear from you: What’s been your biggest sleep struggle with your newborn? Leave a comment below and share your story or your own tips — let's support each other!

(And PS: If you're running on coffee and sheer willpower right now, just know you're not alone. Sending you virtual hugs and a full night's sleep in your future.)

Michele is a family portrait photographer based in North Oaks and Minneapolis, MN, with over 15 years of experience. She specializes in fine art, lifestyle photography focused on maternity, newborns, babies, and all things motherhood. Michele photographs children and their families both on location and in her natural light studio located in the Minneapolis area. Through mQn Photography, she offers a curated studio wardrobe to help make sessions effortless and stress-free for parents, whether they are coming into the studio or meeting on location. As a mom of two herself, Michele understands firsthand the beauty and exhaustion of those early newborn days, and she is passionate about creating timeless portraits that families will treasure for years to come. Michele is also a proud member of PPA (Professional Photographers of America).

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