7 Ways for New Moms to Get More Sleep

7 Ways for New Moms to Get More Sleep

Ah, motherhood—a magical journey filled with precious moments, endless love, and, oh yeah, chronic sleep deprivation. If you thought pregnancy was a rollercoaster, welcome to the sleep-deprived theme park of new mom life. Between late-night feedings, diaper blowouts that defy physics, and the constant existential dread of keeping a tiny human alive, getting enough sleep can feel like chasing a mythical unicorn. But don't worry, mama, I’ve got your back with these seven tried-and-true tips to help you snag some much-needed shut-eye. Because remember how important sleep was during pregnancy? Yeah, it's just as crucial now that you have a little one.

1. Nap When Your Baby Naps

I know, I know. You've heard this sage advice a million times, but it's the holy grail of sleep tips. When your baby decides to take a snooze, resist the urge to channel your inner Martha Stewart and take a nap yourself. Even a 20-minute catnap can make you feel like a new woman.

Nap Tip: Create a nap-friendly zone. Think dark, cool, and quiet. Blackout curtains and a white noise machine are your new besties. Who cares if the laundry is piling up? It’ll still be there when you wake up, I promise.
A new mom sharing nighttime duties with her husband, both looking relaxed and cooperative.

2. Share the Load

You don't have to be a superhero and handle everything on your own. Whether it’s your partner, a family member, or a trusty friend, enlist help. Sharing nighttime duties can make a world of difference.

Team Tip: If you’re breastfeeding, consider pumping and introducing a bottle for nighttime feedings. This way, your partner can step up and you can get some uninterrupted sleep. Teamwork makes the dream work, folks.

3. Create a Bedtime Routine for Your Baby

Babies love routines as much as we love our coffee. Establishing a calming bedtime routine can help signal to your little one that it's time to sleep, making the process smoother for everyone involved.

Routine Tip: Incorporate activities like a warm bath, a gentle massage, and some lullabies. Stick to the same order every night to build a consistent association with sleep time. Before you know it, your baby will be catching on and (fingers crossed) snoozing like a pro.
A photograph of a new mom peacefully sleeping with her baby in a cozy bedroom, soft ambient lighting from a bedside lamp.

4. Practice Safe Co-Sleeping (If It Works for You)

Some parents find that co-sleeping helps everyone get more rest. If you choose to co-sleep, make sure it's done safely to reduce the risk of SIDS.

Co-Sleeping Tip: Use a co-sleeper bassinet attached to your bed to keep your baby close but in a safe sleeping environment. Always place your baby on their back to sleep. The American Academy of Pediatrics recommends room-sharing for at least the first six months.

5. Take Care of Yourself

Self-care isn't selfish; it's essential. Eating well, staying hydrated, and getting some fresh air and exercise can all improve your sleep quality and overall well-being.

Self-Care Tip: Even a short walk outside can do wonders for your mood and energy levels. Don’t forget to drink plenty of water, especially if you’re breastfeeding. Proper hydration and nutrition can significantly boost your energy levels and help you recover from childbirth more quickly.
A new mom taking a peaceful walk in a park with her baby in a stroller, enjoying fresh air and sunlight.

6. Limit Visitors

Everyone wants to meet your new bundle of joy, but constant visitors can be overwhelming and exhausting. Don’t be afraid to set boundaries.

Visitor Tip: Schedule visiting hours that work for you and your baby. Consider using a sign on your door or sending a polite message to let people know when you need rest. It’s okay to prioritize your health and well-being during this crucial time.

7. Reach Out for Professional Help

If your baby’s sleep patterns or your own sleep deprivation are becoming too overwhelming, seek advice from professionals. Pediatricians, lactation consultants, and sleep coaches can provide invaluable support.

Pro Help Tip: Look into virtual consultations if in-person visits are challenging. Many experts offer online sessions that can fit into your schedule more easily. Addressing sleep issues early can prevent more serious problems like postpartum depression.


Getting enough sleep as a new mom can feel like an uphill battle, but with a few strategic adjustments, you can find ways to rest and recharge. Remember, it’s not about perfection—it’s about survival and finding what works best for you and your baby. Don’t hesitate to lean on your support network and professional resources to help you navigate this challenging yet rewarding time.

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