How to Get Better Sleep as a New Mom
Sleep deprivation is one of the biggest challenges for new moms, especially with the demands of caring for a newborn. While getting a full night’s rest might not be realistic in the early days, there are strategies to help you maximize the sleep you can get and improve its quality.
- Sleep When the Baby Sleeps
Why it helps: Babies sleep in short bursts, often around 2-3 hours at a time. Aligning your sleep schedule with theirs can help you accumulate rest throughout the day.
Tip: Don’t feel obligated to use baby’s nap time for chores—prioritize your rest.
- Share Responsibilities
Why it helps: Dividing baby care duties with your partner or a family member allows you to have uninterrupted sleep.
How to do it:
Alternate night feedings if you’re bottle-feeding.
If breastfeeding, consider pumping so your partner can handle some feedings.
- Create a Sleep-Friendly Environment
Why it helps: A calming and comfortable sleep environment promotes better rest.
Tips:
Use blackout curtains to block out light.
Keep the room cool and quiet.
Consider white noise machines to drown out distractions.
- Practice Safe Co-Sleeping or Room-Sharing
Why it helps: Keeping your baby nearby reduces the need to fully wake up for feedings or soothing.
Tip: Use a bedside bassinet for easy access while following safe sleep guidelines (e.g., a firm mattress, no loose bedding).
- Optimize Feedings
Why it helps: Feeding schedules can affect your baby’s sleep—and yours.
Tips:
Ensure your baby gets full feedings to extend sleep stretches.
Cluster feed in the evening to help your baby sleep longer at night.
If bottle-feeding, prepare bottles in advance to save time during night feeds.
- Limit Screen Time Before Bed
Why it helps: Blue light from screens can disrupt your natural sleep cycle.
Tip: Use the time before bed for relaxation techniques like reading, meditating, or deep breathing instead of scrolling through your phone.
- Use Power Naps Wisely
Why it helps: Even a short nap can boost your energy and improve alertness.
Tip: Aim for 20-30 minutes during the day to avoid grogginess.
- Seek Support for Nighttime Feeds
Why it helps: Having a partner or family member assist during night feeds can help you get more consistent rest.
Tip: Create a schedule that works for both you and your partner to share the load.
- Focus on Quality Over Quantity
Why it helps: Deep, restful sleep—even in shorter durations—can be more rejuvenating than fragmented sleep.
Tips:
Practice relaxation techniques like progressive muscle relaxation before bed.
Avoid caffeine or heavy meals close to bedtime.
- Ask for Help
Why it helps: Extra hands during the day can give you more opportunities to rest.
Tips:
Accept help from family or friends for chores or baby care.
Consider hiring a postpartum doula or night nanny if feasible.
- Take Care of Your Mental Health
Why it helps: Anxiety and stress can make it harder to fall or stay asleep.
Tips:
Practice mindfulness or meditation to calm your mind.
If persistent worries or sadness interfere with sleep, talk to a healthcare provider about postpartum anxiety or depression.
Final Thoughts
Getting enough sleep as a new mom is a challenge, but small adjustments to your routine can make a big difference. Remember, it’s okay to ask for help and prioritize your well-being—taking care of yourself is essential for taking care of your baby.
Would you like additional tips or relaxation techniques to support better sleep?
