Sleep tips for new mums
Being a new mum comes with sleepless nights that can leave you utterly exhausted. If you’re struggling to get enough zzz’s, you’re not alone - most new mums have trouble sleeping well, especially in the first few months, due to hormonal changes and a restless baby.
Persistent sleep deprivation takes a significant toll on your physical and mental health. The good news? There are many things you can try to improve your sleep quality and feel more rested during this demanding period of early motherhood.
Start with supportive sleep surfaces.
One of the best ways to optimise your sleep is to choose a comfortable mattress and pillows that provide proper support.
The ideal mattress firmness depends on your usual sleep position - side sleepers need a medium mattress to relieve pressure on the hips; back sleepers do best with a medium-firm one, and stomach sleepers need a firm mattress.
Supportive pillows for your head, neck, and even between your knees can also enhance comfort – check out U-shape pillows for something you can put between your legs and hug.
Practice good sleep hygiene.
Making minor tweaks to your daily habits and bedtime routine can go a long way toward better sleep. Stick to consistent wake-up times, even on weekends, to regulate your circadian rhythm and get into a habit.
Get exposure to bright natural light in the mornings and avoid blue light from screens in the evenings. Establish a soothing pre-bed routine, like bathing, meditating, or reading. Keep your bedroom cool, dark, and free of electronic devices.
The National Sleep Foundation recommends turning them off an hour before bedtime. If you use your bedroom only for sleep, entering it when it’s time for bed becomes a powerful sleep cue for your body. If you need your device, consider purchasing a blue-light-blocking screen to eliminate brain-stimulating effects.
Night time help.
During the newborn stage, when babies wake frequently at night, taking shifts with your partner or asking others to assist can give you a much-needed break.
If you’re breastfeeding, once your milk supply is well-established, your partner can occasionally bottle-feed pumped milk so you can get an uninterrupted stretch of sleep.
If breastfeeding, consider holding off on a pacifier for a few weeks while you and your baby figure things out.
Accept offers of help from family and friends - even a couple of hours of someone watching the baby while you nap makes a difference.
There are also paid services that you may like to consider, such as night nannies, although they can be pretty expensive. Rates typically vary from £18-22 per hour gross. Generally, night nannies will be self-employed and work 7 pm to 7 am, 8 pm to 8 am, 9 pm to 9 am, or similar.
Take a nap when possible.
Sleep whenever your newborn sleeps during the day. Ignore the dishes in the sink and resist the urge to multi-task. Daytime napping improves nighttime sleep quality and helps prevent sleep deprivation. Even a short 20–30-minute catnap gives you a quick recharge.
Set an alarm to ensure you don’t oversleep. Rest is a priority at this demanding time.
Minimise light and noise disruptions.
Since newborns sleep in short spurts day and night, please do what you can to limit light and heavy noise that might disturb them and you, i.e., hoovering. Use blackout curtains or an eye mask. However, some noise is okay, so your newborn gets used to normal noises, i.e., washing up or the washing machine.
Try a white noise machine to block unpredictable sounds that could cause awakenings. If your baby sleeps in your room, position their crib/bassinet so light doesn’t fall on their face. Ear plugs can help dampen noises for you. Newborns are very noisy sleepers, grunting, groaning, and gurgling throughout the night. New parents tend to jump at the very first noise, but always check your baby is awake before swooping in.
Avoid unhealthy sleep crutches such as caffeine.
It’s tempting to rely on coffee, energy drinks, or sleep medication when operating in a fog from lack of sleep. However, caffeine and stimulants can interfere with nighttime sleep, and sleep aids shouldn’t be used long-term. Consider natural sleeping aids such as chamomile tea cherry juice, which aid sleep due to their ability to help melatonin levels, the chemical that induces sleep.
Camomile tea with honey
Ingredients
- 2 tsp dried camomile flowers
- pinch dried lavender, optional
- 2 tsp runny honey
Method
- STEP 1 - Put the camomile and lavender into the teapot and fill up the pot with water that has boiled but has been left to stand for 1 min.
- STEP 2 - Leave the flowers to infuse for 2-3 mins, stir in the honey, then strain into cups to serve.
While occasionally using medication recommended by your doctor is okay, focus on building healthy sleep habits for optimal rest.
Get daytime exercise.
Finding time and energy for exercise with a newborn can be challenging, but regular physical activity, even a brisk daily walk, enhances sleep quality.
Aim for at least 20-30 minutes of movement most days. Any activity is beneficial. Break it up into smaller chunks of time if needed. Wear your baby in a front carrier and get outside for fresh air and exercise, such as a brisk walk in the park.
Alternatively, consider some form of exercise. Maybe before your partner goes to work in the morning, try searching YouTube for “virtual gym classes.”
Any form of exercise is guaranteed to benefit your physical and mental health.
Sleep will come - don’t lose hope!
The intense fatigue of early motherhood won’t last forever because babies begin sleeping for longer stretches as they get older. In the meantime, be gentle with yourself and take steps to optimise your sleep when you can. With time and support, you’ll feel more rested and better equipped to take on the rewarding but demanding job of a new mum.
Tips for Coping with Tiredness:
- Sleep when your baby sleeps: Even short naps can make a big difference. Don't feel obligated to do chores during this time.
- Share the nights: If breastfeeding, take turns with your partner for night feeds. If bottle-feeding, they can handle all or some feeds.
- Accept help: Don't be afraid to ask family and friends for childcare or other assistance.
- Prioritize rest: Delegate tasks, ask for meals, and set realistic expectations for yourself.
- Create a relaxing bedtime routine: Wind down before bed with a warm bath, calming music, or reading.
- Maintain healthy habits: Eat nutritious meals, stay hydrated, and get some exercise (even a short walk can help).
- Be patient: Remember, this phase won't last forever. As your baby grows, their sleep patterns will improve, and you'll gradually get more rest.
Additional Resources:
- NHS - Sleep and tiredness after having a baby: https://www.nhs.uk/conditions/baby/caring-for-a-newborn/helping-your-baby-to-sleep/
- Hillingdon Families 0-19 - Sleep and tiredness after having a baby: https://www.hillingdoncyp.cnwl.nhs.uk/0-4-years/health-care/new-baby-whats-normal-and-whats-not
- Our Town Directory - Sleep and tiredness after having a baby: https://www.wigan.gov.uk/Resident/Health-Social-Care/Children-and-young-people/Support-services-for-0-19s.aspx
Important Note: If you're feeling overwhelmed by tiredness or struggling to cope, please reach out for help. Talk to your doctor, a mental health professional, or a support group for new parents. You're not alone, and there is help available.
I hope this information is helpful. Please let me know if you have any other questions.