6 ways exhausted moms with a newborn are getting more sleep at home

One of the most difficult aspects of being a new parent to a newborn is sleep deprivation. and lack of sleep Not only is it exhausting and exhausting, but it can also lead to other health problems if left unchecked. All parents of newborns need support to prioritize their mental and physical health in the postpartum period, but nobody deserves a good night’s sleep on Mother’s Day more than mom.

Babies and toddlers need plenty of sleep to support their rapidly growing bodies and brains, but “sleeping like a baby” probably doesn’t look like what most people imagine in reality. New parents usually get the opposite lots of sleep… but it doesn’t have to be that way. You may not be able to change how often your baby wakes you up each night, but you can change some of your bedtime habits and make small changes that can make a world of difference in how you feel each day.

“Caring for a newborn is a lot of hard work and can be extremely stressful, especially for the mother who is still recovering from labour,” says Kelly Murray, a board-certified sleep consultant and sleep coach for children and adults for Motherfigure. “Adjusting to parenthood can be daunting for both parents. The whole family needs enough rest to feel comfortable and cope with their new role as caregiver for the new bundle of joy,” says Murray.

Even though your focus is on your baby getting a good night’s sleep, don’t forget to prioritize better rest for you and your partner during this challenging time of adjusting to a new baby. Read below for tips from Murray and another sleep expert on how to sleep better, even with a baby waking you 24/7.

How to sleep better with a new baby at home

1. Incorporate grounding and relaxation activities into your day

What you do throughout the day can affect you even more than what you do at bedtime or just before bed. “New moms should make sure they take time out each day to do something they enjoy to stay grounded,” says Murray. “It could be as simple as a walk around the block, a long bath, or a chat with a friend. By building relaxation into her day, it helps her keep all of the stress hormones in check, which promotes better sleep. “

2. Avoid screen time before bed

Sleep experts warn against the use of devices like your phone, computer or tv before bed because the Light emitted by these devices can be stimulating and disrupt your sleep.

“That can also be tempting new moms on their cell phones look for parenting advice and gear before bed,” says Murray. These light waves send a signal to our brain that it is day, and our body then produces cortisol, the stimulating hormone that makes it harder to fall and stay asleep.”

She recommends turning off screens and avoiding devices for at least 30 to 60 minutes before going to sleep.


A bath before bed can help you relax, unwind, and sleep better.

Jena Ardell/Getty Images

3. Create a relaxing bedtime routine, like a bath

Time is a precious commodity when you have a baby, and adding something new to your routine might sound intimidating. But also adding a few minutes to yours bedtime routine could make a big difference. “It’s also helpful for new moms to have their own relaxing bedtime routine to wind down after a busy day caring for their new baby,” says Murray. “A great way to start a bedtime routine is with a bath. It will help calm your muscles and mind. Plus, a bath helps lower your body temperature, which makes sleep easier — since our body temperature needs to drop by two degrees to fall asleep.”

If you tend to feel overwhelmed before bed and struggle with a racing mind at night, Murray suggests journaling for a few minutes to process emotions and worries. “This will allow her to process her emotions so she’s not being kept awake by a racing mind after a late night feeding session,” she says.

4. Take turns waking up with the baby throughout the night

If one parent tends to feed the baby throughout the night, try splitting the chores more evenly. “When bottle-feeding, mom and dad should take turns getting up with the baby. Ideally, mom should be allowed to sleep five hours at a time for the first half of the night because it’s good for her emotional health,” says Murray.

But if you’re breastfeeding the baby, that may not be possible. “If Mom is breastfeeding, have Dad fetch the baby during waking up in the night, change the baby’s diaper, and then take the baby to Mom so she can breastfeed in bed on the side,” says Murray. “Father should keep a close eye on mom not falling asleep and should put the baby in the cradle after feeding is finished.”

“If you can, switch partners overnight,” agrees Arielle Greenleaf, chief education officer at Restfully and REST Academy and also sleep coach at Motherfigure. “Even if you can prioritize four to five hours of sleep, it will leave you feeling more rested throughout the night than disrupted sleep. And that may mean going to bed super early to prioritize that sleep — that’s OK! That too shall pass.”

5. Hire or ask for help

There’s nothing wrong with asking for help when you need it, so don’t be afraid to reach out to friends, family, or even hire help if possible. “If it’s on budget, it’s helpful to hire a night nurse or postpartum doula to help out overnight so both parents can get a better rest, even if it’s only once or twice a week,” says Greenleaf.

“One of the things most new parents or parents of newborns aren’t told enough is to ask for help. Whether it’s from a family member, friend, or provider like a postpartum doula or sleep coach, asking for help (and accepting it!) is so important,” she says.

Baby resting on a parent's chest

Sleeping when your baby sleeps is one way to get more rest during the day or night.

Tatyana Tomsickova Photography/Getty Images

6. Try to sleep when your baby is sleeping

Babies sleep a lot during the day and at irregular times, which may not seem ideal for napping to you – but Greenleaf recommends napping when your baby is asleep. “I know this advice gets a bad rap, but at this early stage, forget about the laundry or the dishes and go to sleep however and whenever you can get it,” she says.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider with any questions about a medical condition or health goals. 6 ways exhausted moms with a newborn are getting more sleep at home

Chris Barrese

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