Becoming a new parent is one of the most exciting and life-changing experiences, but it often comes with a hefty dose of sleep deprivation. During postpartum, many new mothers find themselves struggling to adjust to a completely new sleep routine—if they even have one at all! The demands of caring for a newborn can leave you exhausted, physically and emotionally drained, but don't worry, you’re not alone, and this too shall pass.
The good news is that there are strategies that can help you manage your postpartum sleep challenges and get the rest you need to recover, stay healthy, and care for your little one. From managing nighttime feedings to creating a sleep-friendly environment, these 17 genius postpartum sleep tips will help you catch those much-needed Zzz's!
1. Sleep When Your Baby Sleeps
This timeless advice is golden for a reason—rest when your baby rests. If your little one is napping, use that time to relax, take a nap, or simply close your eyes. It’s tempting to use nap time to catch up on household chores or other tasks, but your sleep needs are paramount in the postpartum period. The extra rest will help you recharge for the night ahead and allow your body to recover from the physical demands of childbirth.2. Create a Calming Bedtime Routine
A calming routine before bedtime can help signal to your body that it’s time to sleep. Incorporate activities like reading, gentle stretching, taking a warm shower, or practicing deep breathing exercises. If you have a partner who can help, consider having them take care of your baby for a little while to let you unwind and establish your nighttime ritual.3. Keep the Room Dark
The quality of your sleep is directly affected by your sleep environment. When trying to catch up on much-needed rest, make sure your bedroom is as dark as possible. Light exposure interferes with your body’s production of melatonin, the hormone that helps regulate sleep. Consider using blackout curtains or an eye mask to keep the room dark, even if your baby’s sleep schedule doesn’t align with the day-night cycle.4. Limit Screen Time Before Bed
Using your phone, tablet, or computer just before bed can make it harder to fall asleep due to the blue light emitted by these devices. Blue light suppresses melatonin, making it harder for you to feel sleepy. Try limiting screen time to an hour or two before bed to help your body wind down naturally. Instead, opt for a book or a relaxing podcast if you’re looking for a distraction before sleep.5. Accept Help—And Sleep When You Can
It’s easy to feel like you need to do everything yourself, especially with a new baby, but accepting help from friends, family, or your partner is key to surviving the early postpartum period. Let others take over some of the nighttime tasks so you can get some sleep. Whether it’s a night nurse, your partner taking the baby for a few hours, or a family member helping with housework, accepting assistance gives you the chance to rest when you need it most.6. Take Advantage of Co-Sleeping (Safely)
Co-sleeping, or sleeping close to your baby, can be a helpful solution for breastfeeding mothers who need to nurse during the night. Having your baby nearby can make nighttime feedings easier and less disruptive. Just ensure you are following safe sleep practices, such as using a co-sleeper or bassinet next to your bed, to avoid any risks associated with bed-sharing.7. Establish a Nighttime Feeding Plan
If you're breastfeeding, your baby will likely wake up for nighttime feedings. Having a strategy for nighttime nursing can help minimize disruptions to your sleep. For example, make sure you have everything close by for baby care, so all you have to do is breastfeed, burp, and lay them back down for sleep after the feed is done.Pregnant and nervous about breastfeeding? Check out my Breastfeeding eBook! Tons of really helpful information to set you up for success!
8. Practice Gentle Sleep Training
Sleep training is a hot topic for many new parents. While it might feel overwhelming, there are gentle methods you can use to help your baby learn to sleep longer stretches. If your baby is around 4 to 6 months old, you can start gradually adjusting their sleep routine, such as introducing a consistent bedtime or offering soothing techniques (without picking them up immediately). This can eventually lead to longer periods of sleep for both you and your baby.9. Keep Your Baby's Sleep Environment Comfortable
A comfortable sleep environment isn’t just essential for you; it’s just as important for your baby. Ensure your baby’s crib or bassinet is cozy and safe, with appropriate bedding and room temperature. Babies sleep best in a cool room (around 20°C), so adjust the temperature accordingly. Soft, white noise can also be soothing for babies and help mask household sounds that might disrupt their sleep.10. Get Outside During the Day
Getting some fresh air and natural sunlight during the day can help regulate your circadian rhythm and improve the quality of your sleep at night. Even if you don’t have time for a long walk, stepping outside for 10–15 minutes can help reset your internal clock and promote better sleep during the night.11. Be Mindful of Caffeine and Sugar Intake
Caffeine and sugar can both interfere with your ability to fall asleep, even if you consume them earlier in the day. While it's common to rely on coffee or energy drinks during the postpartum period, be mindful of when and how much you're consuming. Try to limit caffeine to the morning and avoid sugary snacks in the late afternoon or evening.12. Stay Hydrated—but Not Too Close to Bedtime
Staying hydrated is important, especially if you're breastfeeding, but drinking too much liquid before bed can lead to multiple trips to the bathroom during the night. Try to drink plenty of water during the day, but cut back on fluids in the evening to avoid nighttime disruptions.13. Use Relaxation Techniques
Relaxation techniques such as meditation, mindfulness, and progressive muscle relaxation can help calm your mind and body before sleep. Guided meditations specifically designed for new parents can be a great way to let go of any anxiety or stress you might be holding onto, helping you fall asleep more easily and deeply.I LOVE my massage/pressure point mat to help me relax. Just 15 minutes before bed helps me sleep soooo soundly!
14. Adjust Your Expectations
Sleep may not come easily or in long stretches in the early postpartum period, and that's okay. Adjusting your expectations around sleep can help you avoid additional stress or frustration. Understand that you’re in a phase of life that demands patience, and focus on getting small amounts of rest when you can.15. Consider Babywearing
If your baby has trouble settling down for sleep, babywearing can help calm them. Wearing your baby in a sling or carrier helps by being close to you, which may lead to longer sleep periods for both of you. Oxytocin is at work here! Babywearing also allows you to rest while keeping your baby close for feeding or soothing.Solly Baby is my FAVE wrap for babywearing in the early months
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