Sleep Tips Every New Mother Should Know and Implement Today!

Becoming a mom is one of the most beautiful experiences life offers, but let’s be honest, it can also be one of the most exhausting. Sleep feels like a distant memory, and the constant demands of a newborn can leave you running on empty. I’ve been there, and as a sleep coach I want to share some practical, gentle advice that helped me reclaim rest during those early months and beyond. These sleep tips for new mothers are designed to support you in finding better sleep and feeling more energized, even when life feels overwhelming.

Creating a restful sleep environment

Creating a Sleep-Friendly Environment for Better Sleep for New Moms

One of the first things I learned is that your sleep environment matters more than you might think. When you’re sleep-deprived, even small annoyances can feel magnified. Here’s how to make your bedroom a sanctuary for rest:

• Keep it cool and dark: A slightly cooler room helps your body relax. Use blackout curtains or a sleep mask to block out light. Here is the one I use every night!

• Limit noise: White noise machines or a fan can drown out sudden sounds that might wake you.

• Invest in comfortable bedding: Soft sheets and supportive pillows can make a big difference.

• Keep your phone away: Blue light from screens can interfere with your ability to fall asleep. Grab this sunrise alarm clock for a better wake up!

  
  

I found that setting up a calming space made it easier to fall asleep quickly during those precious nap times. Even if you only get short bursts of sleep, quality matters.

Practical Sleep Tips for New Mothers That Actually Work

Now, let’s get into some actionable tips that helped me and many other moms find better sleep:

1. Nap when your baby naps: It sounds cliché, but it’s true. Even a 20-minute power nap can recharge you.

2. Ask for help: Don’t hesitate to lean on your partner, family, or friends. Sharing nighttime duties can make a huge difference.

3. Limit caffeine after noon: It’s tempting to rely on coffee, but caffeine late in the day can disrupt your sleep.

4. Practice relaxation techniques: Deep breathing, gentle stretching, or meditation before bed can calm your mind.

5. Stick to a bedtime routine: Even if it’s just a few minutes, a consistent routine signals your body it’s time to wind down. This might include light stretches, reading, journalling, a bath etc.

6. Avoid clock-watching: Constantly checking the time can increase anxiety and make it harder to fall back asleep.

   
   

I found that combining these tips helped me feel more rested and less overwhelmed. It’s about small changes that add up over time.

Coach Kerri, sleeping while her baby sleeps

How Nutrition and Exercise Influence Sleep for New Moms

You might not realize it, but what you eat and how you move can impact your sleep quality. After having a baby, your body is healing and needs good fuel and gentle activity.

• Eat balanced meals: Include protein, healthy fats, and complex carbs to keep your energy steady.

• Stay hydrated: Dehydration can cause fatigue and disrupt sleep.

• Avoid heavy meals before bedtime: Eating too close to sleep can cause discomfort.

• Incorporate light exercise: Walking, yoga, or postpartum-approved workouts can improve sleep and mood.

  
  

I started taking short walks with my baby in the stroller, and it made a noticeable difference in how well I slept at night. Plus, it was a great way to get some fresh air and clear my head.

Mindset Matters: Embracing Imperfection and Prioritizing Rest

One of the biggest lessons I learned is to be gentle with myself. Sleep deprivation can make you feel like you’re failing, but the truth is, you’re doing an incredible job.

• Let go of perfection: Your house might not be spotless, and that’s okay.

• Celebrate small wins: Even a few hours of uninterrupted sleep is a victory.

• Practice self-compassion: Talk to yourself like you would a good friend.

• Set realistic goals: Prioritize rest as much as possible, even if it means saying no to some things.

  
  

Changing your mindset can reduce stress, which in turn helps you sleep better. Remember, this phase is temporary, and you’re building a strong foundation for your family.

Finding Support and Resources for Better Sleep

You don’t have to do this alone. There are many resources and communities designed to support new moms in their sleep journey.

• Join local or online mom groups: Sharing experiences can be comforting and informative.

• Consult a lactation or sleep consultant: Professionals can offer personalized advice.

• Explore holistic health coaching: Coaches like Kerri Brown specialize in helping moms over 30 with sleep, nutrition, exercise, and mindset. Book a free call here.

Getting better sleep as a new mom is a journey, not a quick fix. By creating a restful environment, understanding your baby’s patterns, taking care of your body, and nurturing a positive mindset, you can reclaim your nights and feel more energized during the day. Remember, you’re doing an amazing job, and every small step toward better sleep counts. Keep going, restful nights are ahead!