10 Ways to Sleep Better as A New Mum

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Motherhood should be one of the most exciting times in your life. Bringing a baby into the world is one of the most magical experiences that you can do, however, we all know how stressful the early stages of motherhood can be, especially when adjusting to a new routine with a baby in tow. Getting a good night’s sleep is essential, ensuring you function at your best so you can give your newborn everything he or she needs. Here are 10 ways to sleep better as a new mom.

Have a Relaxing Bath

After a busy day of looking after your baby, it’s likely that you’ll be tired. If you find that you just can’t shut off once you get into bed, why not have a relaxing bath beforehand? Finding time for yourself is important as a new mom. Finding 30 minutes for some ‘me time’ can make a huge difference and help you get a good night’s rest.


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Sleep in Different Positions

The position you sleep in before you go to bed can play a major part in how much rest you get. Try to keep your body in a mid-line position which means your neck and head are kept roughly straight. Also, refrain from sleeping on your stomach, as you are more likely to get aches and pains. If you want to sleep on your stomach, make sure to put a pillow under your hips to keep you comfortable.

Reduce Light Exposure

Once your baby is sound asleep, you may be prone to browsing on your phone once you get into bed. What you may not realize is that blue light exposure before bedtime can cause disruption with your body’s biological clock. Therefore, if your home is brightly lit at nighttime, turn off any lights that you do not need. Also, turn off your television and avoid using your phone at least two hours before you go to sleep.

Avoid Caffeine

While it can be all too easy to reach for a cup of coffee to keep you functioning through the day, too much caffeine can play havoc with your sleep. This includes beverages like coffee, caffeinated soda, and black teas. Even if you consumed caffeine early in the day, it can still cause disruption with your sleep, as the effects can last for 12 hours. If you need to get your caffeine fix, try and limit it to the morning or early afternoon. The last thing you want is to be awake all night, especially when you have to be up to cater to your baby.

Use Your Bedroom for Bedtime

In the first few weeks of motherhood, how your bedroom looks is probably the last thing on your mind. Instead of being a place for you to relax and unwind, you’ll probably have tons of diapers and baby equipment scattered across the room. If your newborn is with you in the room, you’ll want it to be as comfortable and relaxing as possible for you both, so try your best to keep it clean and looking cozy so you can unwind and get some rest.

Get a New Mattress

If your mattress is 7+ years old, it’s time to get a new one. If you begin to feel ridges and springs beneath the surface, this can cause discomfort and result in you getting a poor night’s sleep. There are all sorts of mattresses on the market, such as ones that use memory foam, which can provide you with maximum comfort, helping you to drift off in an instant. Memory foam also leaves no pressure points, which means irritation and numbness is kept to a minimum.

Exercise Regularly

With all your time dedicated to caring for your baby, you may feel there are no hours in the day to get some exercise in. However, maintaining your health and fitness may be all it takes to improve your sleeping pattern. If you live with a partner, why not let them look after your newborn for 30 minutes, which can give you time to do some exercise. Even going for a brisk walk around the block with the baby in a pram can help keep you in shape and get some fresh air.

Take a Nap

As your baby will be sleeping at different times of the day and night, trying to sleep in sync with your newborn can help you get the sleep you need. Once your baby drifts off, you should follow suit to avoid feeling drowsy throughout the day. However, naps aren’t for everyone, with some people feeling even drowsier once they’ve had one, so only you will know what works best for you. Feeling refreshed and full of energy means you can put all your attention and care into your baby, so getting blocks of sleep here and there can make a huge difference.

Eat a Healthy Diet

What you consume each day can have an effect on how you sleep. As your main priority is your baby, cooking is likely to be at the back of your mind. However, eating junk food and sugary drinks frequently can cause you to feel lethargic and be damaging to your health. There are plenty of quick and easy recipes that you can make while your little one sleeps, helping to keep you in shape and feeling good.

As a new mom, taking any of the tips listed can benefit you enormously and help you get a good night’s sleep. With new pressures and responsibilities of caring for a baby, it can be hard to shut off at night, however, reducing your light exposure, avoiding caffeine before bed, as well as finding time to relax and unwind are all ways that can help you get some much-needed shuteye.

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