Top Tips for New Moms to Sleep Better

Top tips for new moms to sleep better.

tips for new moms to sleep better

Image by Stephanie Pratt from Pixabay

Are you a new mom who’s happy as a lark but not getting enough shut-eye? Giving birth can be an exciting time. However, many new mothers also find that they’re not getting enough sleep at night. Frequent wake-ups can cause you to feel exhausted in the morning. 

In fact, parents lose one-third of nighttime sleep following their having a baby, according to a study by One Poll. It’s critical to prevent sleep deprivation as much as possible since it can cause negative health effects. Here are some helpful tips. 

Get off your feet

There are nights when new mothers have problems dozing off. If you’re in that situation, make sure to take steps to get into a relaxed state. For example, sit on a couch and don’t use your phone. The key is to try to reduce stress, which in turn can help you to fall asleep. 


There are actually several ways you can lower stressors like yoga, meditation, and massage. The key is to take steps to take a break and try to relax. That, in turn, can help to clear your mind and drift off to dreamland. 

There are various decompressing activities you can do before getting shut-eye. Many people think that playing computer games or watching TV shows can help them sleep. However, it can actually have the opposite effect due to the computer/TV’s lights. 

Better options include listening to things like the radio, including relaxing music and sports news. This can relax mothers, which can, in turn, relax their babies.

Improve sleep hygiene

Unlike the term suggests, it has nothing to do with taking a bath at bedtime. It’s about creating a better environment and good sleep habits, like learning how to choose a mattress. This can encourage improved sleep by keeping your baby comfortable and well-supported. 

Find a good mattress

It’s common for new mothers to experience back pain after their pregnancies due to the extra weight mothers-to-be have to carry around for about two months. 

They can also experience back pain from carrying their little ones around after giving birth. Investing in a high-quality mattress can make a world of difference. It can help to reduce and even eliminate aches and pains.

Create a sleep-inducing environment

There are also other ways you can create a sleep-friendly environment. Make sure to reduce how much light and noise your room has, which can prevent you from sleeping effectively.

Setting and following a sleep schedule can also help. This involves sleeping and waking at the same time every night. Yes, that even includes weekends and holidays!

Change your sleep schedule

Sleep same time as a baby

Did you know this fact? Babies sleep about two-thirds of the day, but also in intervals of 2 to 4 hours. This can make it tough for new moms to get a good night’s sleep. 

You can make tweaks to your sleeping schedule to adjust to your infant’s sleeping patterns. Try taking cat naps when your little one does. Another option is to take 20-min. Power naps for a quick energy boost. 

If you can’t sleep when your baby does, then use the quiet time to unwind. Read a book, drink a cup of tea, or lie down. All these steps can help you catch Z’s at nighttime.

Sleep earlier

Babies sleep in short intervals, so it’s common for new mothers to wake up 2 or 3 times per night. You can deal with the situation by following an earlier bedtime. This helps to keep you off your feet and catch more Z’s. If you still can’t fall asleep, just use the time for rest and relaxation. 

This basic step can provide other benefits besides more sleep for mothers. Research shows that it could result in healthy children and mothers with improved mental health, according to a study by Growing Up In Australia. (

The benefits of an early bedtime (video)



Make changes to breastfeeding

Breastfeed before you sleep

You could take steps like changing your baby’s diaper, which would cause them to wake up before you breastfeed. Your tot will have a full stomach AND dry diaper when it’s sleep time. 

Get help with nighttime breastfeeding

This can include a wide range of steps to improve the sleep quality of breastfeeding mothers. For example, you can get help bottle-feeding your little one at night, including your husband, mother-in-law, etc. 

Even if you’re doing breastfeeding, you can start bottle of breastmilk early. This can also help your baby prepare for formula milk if you decide to switch later on. 

It might be surprising, but breastfeeding mothers don’t always get less rest than bottle-feeding moms. For example, a 2002 study found that breastfeeding moms actually get more “deep sleep” than bottle-feeding peers, according to the Journal of Sleep Research.

Breastfeed more during the day

Babies tend to love breast milk. So it’s a good idea to breastfeed more during the daytime. They can get more milk while you’re awake, which can reduce how often they wake up in the middle of the night. This option can also help to boost your breastmilk supply.

Besides providing your newborn baby with good nutrition, getting help with nighttime feeding can also help you get a few more hours of sleep. 

Find the main cause of less sleep

There are actually several possible causes of new moms not getting enough shut-eye, including:

High stressors

Sometimes simply being overwhelmed with the challenges of being a new mother can cause sleep problems. The good news is you can get help from your boyfriend/husband, mother, mother-in-law, babysitter, and so on. 

Keep in mind that sleep is a medical need instead of a nighttime luxury. Just getting a few more hours catching Z’s can make a big difference in your physical, mental, and emotional health.

Sleep disorders

Besides the challenges of being a new mother, existing sleep disorders could be another reason you’re not getting close to a full night’s sleep. Power naps can help for a “quick charge.” However, if they don’t work, then you should consider seeing a sleep disorder specialist. 

For example, some people have health conditions like “sleep apnea,” which causes breathing pauses during sleep. This is quite common for people who gain weight, including pregnant mothers. You can undergo tests and treatments to deal with such sleep disorders effectively. 

Baby blues

This has nothing to do with your baby’s eye color. It’s possible for new mothers to experience the “baby blues” and a more serious post-birthing condition known as “postpartum depression.” 

Make sure to talk to your doctor if you have symptoms of these conditions to deal with them. Sleep deprivation might even make the situation worse. 


Are you a new mom who wants to sleep better? If so, then you can take various steps related to issues like bedtime schedules, how to choose a mattress, and breastfeeding. Learn more here!

Author BIO

If one thing is true about Lillian Connors, her mind is utterly curious. That’s why she can’t resist the urge to embark on a myriad of green living/home improvement projects and spread the word about them. She cherishes the notion that sustainable housing and gardening will not only make us far less dependent on others regarding the dwellings we inhabit but also contribute to our planet being a better place to live on. You can check her out LinkedIn.

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