5 Ways New Moms Can Improve Their Sleep
Sleep is really darn important- for our metabolisms, hormone balance, cognitive function, mood, and more. And especially during postpartum, it’s a key component of recovery and overall replenishment and rejuvenation.
But for new moms, getting 8 hours of quality sleep a night isn’t realistic. Whether it’s a cluster-feeding newborn, a sleep-boycotting baby, a toddler who wants to snuggle all night, or even older kids who wake you up, sleep can really suffer.
So what can you do when just can’t get the sleep you need?
You do have some control, and I’ve got you covered. (But don’t worry, I’m not going to tell you to just “sleep when the baby sleeps”).
Here are 5 specific things new moms can do to optimize whatever sleep they are able to get (and maybe even get more):
1- Match light exposure to the natural rhythm of the day, especially getting morning sun!
We are meant to live aligned with the ebbs and flows of nature, and one that specifically impacts us is the light changes of night and day. When humans are only exposed to natural light (i.e. no lamps, TVs, computers, or other screens), we naturally wake with the sun, get sleepy when it sets, and are ready for bed soon after.
But in our modern lives, we’re exposed to artificial blue light throughout the day- sometimes all day. New moms especially may catch up on their favorite shows while the baby eats or scroll through social media during any “free” time (no shame), but particularly when done at night, it can really disrupt any sleep they are able to get.
Matching our light exposure to nature can help support our circadian rhythm and with that, the production of hormones that regulate our sleep/wake cycles- specifically, cortisol and melatonin.
Side note: taking supplemental melatonin to support sleep isn’t actually ideal especially long-term. Our bodies should be able to produce it, and supplementing can actually lessen our bodies’ production even more. When we aren’t making enough melatonin, we must look at stress (cortisol levels) and of course, light exposure.
How to make this happen? It’s as simple as getting natural light during the day and avoiding or at least limiting artificial light at night. Getting natural light in your eyes first thing in the morning (even if it’s just 5-10 minutes), getting outside throughout the day as much as possible, using blue light-blocking glasses for any screen time at night, and sleeping in pitch darkness is super impactful.
it’s also helpful to avoid turning lights on during night wakings (a soft night light works well) and avoid scrolling during night feedings (or at least, wear those shades). This can help baby, too!
2- If you’re able to, get a good chunk of sleep during the 10 pm-2 am hours.
This is the time of night when our bodies have the best chance for deep and restorative sleep!
If your baby wakes often, especially if you’re breastfeeding on demand, this may not be easy to do. Remember, this is always about controlling what we can. But if your baby sleeps longer stretches and/or you are bottle feeding at all and have someone to help with that, prioritize at least 3-4 hours of unbroken sleep here.
Now the elephant in the room: For many of us, this means trading off a little “me time” at night to get better sleep. Although it can be really tough- so many of us feel our only time to catch up and even feel like ourselves is at night when the baby is finally down- but I promise, it’s worth it. Find a happy medium that works for you so that you’re not neglecting your other needs, but also prioritizing sleep.
3- Choose a sleep situation that works for you and your family.
We’re usually presented with limited options for putting our babies to sleep- using a bassinet next to our bed or putting the baby in his/her own room (often paired with some method of sleep training), but there can be lots of safe and supportive options in between.
Keep in mind that room-sharing with baby is recommended for the first 6 months but ideally the first year. However, co-sleeping can mean different things, including safe bed sharing and breast sleeping, too. The book Sweet Sleep is a great resource.
Do some research and don’t forget to go with your gut, too. Find a sleep setup that is going to physically and mentally help you get the sleep you need.
For more sleep tool recommendations (such as my top sleep sack recommendations) click below!
4- Adjust accordingly, making decisions based on sleep when possible.
The truth is if you’re getting less than 8 hours of sleep a night and/or it is broken and inconsistent, your bandwidth is naturally going to be a little narrower. Give yourself grace and make adjustments to match up with your energy.
For one, don’t pile more things on that will drain your energy- this means exercise, social engagements, household chores, and more. In fact, workouts, when sleep isn’t supportive, can actually be more harmful than productive, further depleting us and moving us away from the goals we’re looking to achieve anyway! Of course, movement can be energizing and support your mental health, but just keep it short and gentle.
Secondly, eat. Although sleep is really important for restoring energy, we do make energy from food. Without sufficient sleep, nutrition becomes even more important. Focusing on nutrient-dense, balanced, and consistent meals and snacks will support blood sugar and prevent huge dips in energy, cravings, and more.
5- Know when it’s time to get help or make a bigger change.
Lack of sleep can be a huge trigger for many moms, impacting not just physical, but also mental health. While these recommendations can help a ton, sometimes they don’t. Other things can impact a baby's ability to sleep well like oral restrictions, reflux, muscle tightness, and more.
Also, many times, sleep training is presented as the only “solution,” when in reality, it isn’t. Sleep training can also cause more stress and emotional distress for new moms. Sleeping away from baby can be upsetting, especially for moms struggling with postpartum anxiety. Plus, it goes against the biological fact that babies are wired for close proximity to their caregivers, especially their mamas.
Learning about normal infant sleep and making sleep adjustments that suit your unique needs can be really helpful. But hiring a postpartum doula, night nurse, or a sleep & wellbeing specialist if you’re able can, too. And even getting help outside of sleep- like working with a mental health professional, finding a pediatric dentist, ENT and/or lactation consultant well-versed in oral ties, or even a nutritionist who can help you make the right changes to support your health can be really good ideas, too.
Do you want to troubleshoot other areas impacting your sleep, your energy, and your recovery as a new mama?
Apply now to work with me and let’s make a personalized plan to nourish and support you so that you feel amazing in this tough season of life.