Dealing with Exhaustion: How to Get More Sleep as a New Mom
Your brain feels foggy, and you’re running on fumes while trying to care for your baby. While getting a full night’s sleep might not be realistic in this season, there are ways to maximize the rest you do get. Here’s how to improve your sleep quality and make the most of those precious hours (or minutes!) of rest.
In this episode, I’ll share strategies to help you get more sleep and manage exhaustion during the postpartum period.
The importance of rest for your mental and physical health.
How to create a sleep-friendly environment for both you and baby.
Simple tips to make the most of nap times and nighttime sleep.
If you're ready to tackle exhaustion and start feeling more rested, this episode is for you!
REST When Your Baby Sleeps
As a new mom, you often hear the advice to “sleep when the baby sleeps,” and it’s easy to dismiss as impossible. But here's the thing: your body needs rest, and if you’re feeling like you can’t get enough sleep at night, napping during the day can help recharge your batteries.
Even if you can’t sleep, just lying down and closing your eyes can make a big difference in how you feel. Take advantage of those moments when your baby is napping to rest your body, even if it’s just for a short time.
Create a Sleep-Friendly Environment
Sometimes, sleep isn’t just about the quantity, but the quality. Creating a sleep-friendly environment can help you fall asleep faster and stay asleep longer.
Make sure your bedroom is a calming space. Keep it dark, quiet, and cool. Try using blackout curtains, a white noise machine, or a fan to drown out distractions. And avoid screen time before bed, because that blue light can mess with your body’s natural sleep cycle.
Making your sleep space a sanctuary can help your body and mind relax and rest more deeply, even if it’s just for a short time
Ask for Help
It’s easy to feel like you need to do everything yourself as a new mom, but asking for help is a game-changer. Whether it’s a partner, a family member, or a trusted friend, don’t hesitate to ask for a break so you can catch up on some much-needed sleep.
If you can, try to take shifts with your partner during the night. One of you can handle feedings or baby care, while the other gets a solid stretch of sleep. If your baby is still very young and needs frequent feedings, you can also try “sleep training” methods that involve your partner stepping in and helping with nighttime care.
Prioritize Rest Over Tasks
As a new mom, it’s easy to get caught up in the endless to-do list: laundry, dishes, baby care, and all the other things that come with the role. But here’s the hard truth—your well-being should be at the top of that list.
Instead of pushing yourself to get everything done, focus on getting the rest you need. Let go of the “perfect mom” myth, and remember that your health—physical, mental, and emotional—is more important than the laundry pile. Your baby needs you at your best, so prioritize rest to make sure you can show up for yourself and your little one.
Take Care of Your Mental Health
Exhaustion isn’t just about being physically tired—it’s mental, too. The emotional toll of motherhood, combined with lack of sleep, can lead to burnout, anxiety, or even depression.
That’s why it’s so important to take care of your mental health. If you’re struggling with sleep deprivation and it’s affecting your mood or mental clarity, reach out to a professional or a support group. Sometimes, just having someone to talk to can help you process what you're going through and ease some of the mental weight.
Want to Prepare for Better Sleep as a New Mom?
Grab my free resource The New Mom Survival Guide: Preparing for Life with a Newborn to learn actionable strategies for improving sleep, creating a rest-friendly environment, and setting up support systems that make a difference.
Before you leave, make sure to download your free guide!
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