Starting a journey as a new mom is exciting but it can also be tough. You’re filled with happiness, but those long nights without enough sleep can be hard. While you’re busy taking care of your newborn, it’s important to think about your own sleep and health.
Getting proper sleep does more than just make you feel better physically and mentally — it helps you be the best mom you can be.
In this article, we explore twelve tips to help new moms achieve better sleep. We’ll focus on making your sleep space calm and comfy so you can wake up feeling refreshed and ready to take care of your baby.
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12 Sleep Tips for New Moms
Your bedroom should be your oasis, where relaxation and rest rule supreme. Think about investing in high-quality, comfortable furniture. It doesn’t have to be extravagant, but consider elegant furniture that’s both stylish and comfy.
A good mattress, chic bedside tables, and a comfy chair can turn your room into a tranquil retreat. Choose bedroom decor that matches your taste while promoting a sense of peace — we recommend soft colors, gentle textures, and soothing art. Good quality bedroom linens, like soft sheets and fluffy pillows, are also crucial for getting a restful night’s sleep.
New moms often find it tough to stick to a set sleep schedule due to the demands of their newborns. Still, try to aim for a consistent bedtime and wake-up time whenever you can. A regular sleep schedule helps your body’s internal clock stay in sync, making it easier to fall asleep and wake up when you need to.
Naps can be a real lifesaver for new moms, especially when those sleepless nights become routine. When your baby takes naps, think about taking short, planned naps yourself. Try to keep them between 20 to 30 minutes.
These quick naps can boost your energy without disrupting your ability to sleep at night. Keep them short so you don’t drift into a deep sleep, which can leave you groggy when you wake up.
Juggling household chores and caring for your newborn can be overwhelming. Don’t be shy about asking for help from your partner, family, or friends. Splitting the responsibility for household tasks can give you more time for restorative naps and better nighttime sleep. Delegating chores can also help you focus more on bonding with your baby which can help reduce stress.
For moms who breastfeed, making a cozy and convenient nursing spot in your bedroom can make nighttime feedings much smoother. Think about adding a comfy chair or rocker, soft lighting, and a bedside table stocked with essentials like water, burp cloths, and a good book.
This setup ensures you can meet your baby’s needs with minimal disturbances, making it easier to get back to sleep after a feeding.
Background noise can be a major sleep spoiler, especially when your baby’s sleep patterns are unpredictable. To counter this, try using a white noise machine or playing calming sounds like ocean waves or gentle rain. These soothing sounds can create a consistent and tranquil sleep environment, masking sudden noises that might wake you up.
The blue light from screens like phones, tablets, and TVs can mess with your body’s internal sleep-wake rhythm. For better sleep, it’s a good idea to stay away from screens at least an hour before bedtime. Instead, pick up a book or do some light stretching. This transition helps signal to your body that it’s time to relax and prepare for sleep.
Including relaxation exercises in your bedtime routine can be highly effective at reducing stress and promoting better sleep. Consider activities like deep breathing exercises, meditation, or gentle stretching. These practices can clear your mind, relax your body, and get you ready for a peaceful night’s rest.
Your bedroom’s temperature can greatly affect your sleep quality. Aim for a cooler bedroom, around 65-68°F (18-20°C). A cooler environment is ideal for good sleep because it mimics your body’s natural temperature drop when you’re drifting off. You can use a fan or adjust your thermostat to reach this comfortable sleeping temperature.
With the hustle and bustle of new motherhood, it’s easy to forget about your own nutrition and staying hydrated. However, drinking enough water and having nutritious meals can hugely impact your energy levels and overall well-being. Staying hydrated and eating balanced meals support your body’s recovery, reduce fatigue, and help keep your mind sharp. Include water-rich foods and snacks in your diet, and consider preparing healthy meals ahead of time to ensure you’re giving your body the fuel it needs for the demands of motherhood and a good night’s sleep.
Don’t underestimate the power of social support during this transformative phase of your life. Reach out to other new moms, join support groups, or confide in friends and family members. Sharing your experiences, challenges, and successes with those who understand can provide emotional relief and a sense of togetherness. Feeling connected and supported can positively influence your overall well-being, reducing stress and helping you relax when the opportunity for rest arises.
One of our final sleep tips for new moms is to remember, you don’t have to do it all alone. Don’t hesitate to accept help from loved ones or consider hiring a babysitter for a night off when possible. Getting a full night’s sleep on occasion can make a world of difference in your overall well-being. It not only allows you to recharge physically but also emotionally, ensuring you have the energy and patience to provide the best care for your baby.
Prioritizing self-care is a must for new moms, and the quality of your sleep plays an important role in this endeavor. By integrating these twelve sleep tips into your routine, you’ll wake up revitalized and better equipped to embrace both the joys and challenges of motherhood with renewed energy and vitality.
Your well-being matters and these sleep tips for new moms can help you achieve the rest you need while nurturing your little one. Remember, self-care is not just beneficial for you; it’s essential for your baby’s happiness and health too.