Getting Quality Sleep as a New Mom – Even When Your Baby Won’t Cooperate

Everyone says, “Sleep when the baby sleeps.”  Lovely advice—if your baby actually slept. For many new moms, getting decent rest feels impossible, especially when you’re up at all hours soothing, feeding, and wondering if you’ll ever sleep through the night again.

The exhaustion is real, and it’s more than just feeling tired. Poor sleep affects mood, concentration, and even your ability to handle daily stress. While you might not get a full eight hours anytime soon, there are ways to improve the sleep you get. Here’s how to make the most of those broken nights and find rest—even if your little one has other plans.

Why Sleep Matters More Than Ever

Lack of sleep doesn’t just leave you feeling drained—it can mess with everything:

Five Tips for Getting Better Sleep (Even in Short Bursts)

1. Rethink How You Rest

You might not get long stretches of sleep, but quality matters more than quantity. Instead of stressing over how little you’re getting, focus on maximising the rest you get.

• Short naps (even 20 minutes) can work wonders.
• Deep breathing or progressive muscle relaxation before bed can help you fall asleep faster.
• If you’re lying awake after a night feed, don’t scroll your phone—blue light will keep you up longer.

2. Accept Help (Seriously, Do It)

You don’t have to do everything alone.

• If someone offers to help, say yes. Let them hold the baby while you nap. Let them do the dishes. Let them make tea while you lie down for ten minutes.
• If you have a partner, take shifts. One of you handles the early hours, and the other handles the late ones.
• If you’re breastfeeding, pump for a night feed so someone else can take over.

3. Create a Sleep-Friendly Setup

Even if your sleep is interrupted, your environment can make a difference.

• Block out light – blackout curtains or an eye mask can help.
• Reduce noise – white noise machines work for adults, too.
• Cool the room – a slightly lower temperature helps signal sleep to your brain.
• Ditch the phone – it’s tempting to scroll, but it keeps your brain wired.

4. Don’t Waste the Sleep You Get

You finally get the baby down, and what happens? You start folding laundry, answering messages, or scrolling baby forums about sleep regressions.

• If you have a chance to sleep, take it. The mess can wait.
• Set boundaries—limit visitors, ignore non-urgent emails, and prioritise rest.
• If you struggle to switch off, try a short meditation or a bedtime wind-down routine.

5. Don’t Ignore Exhaustion

Newborn sleep deprivation is typical, but feeling completely overwhelmed and burnt out isn’t something to push through. If you’re struggling with mood swings, feeling constantly on edge, or finding it hard to enjoy time with your baby, it’s worth reaching out for support. Sleep deprivation can be a major trigger for postnatal anxiety and depression, and getting help early makes a huge difference.

Final Thoughts

You might not get a full night’s sleep for a while, but that doesn’t mean you must feel permanently shattered. Prioritise rest where you can, accept help, and be kind to yourself—motherhood is exhausting, but you don’t have to run yourself into the ground.

﹌

About Harmony at Home

Harmony at Home is a wellness counselling practice dedicated to helping individuals and families navigate life’s challenges with compassion and practical support. Led by experienced counsellor Lauren Fischer, the practice offers a safe, non-judgmental space to explore emotional well-being, personal growth, and family dynamics. Whether addressing childhood development, parenting concerns, or personal struggles, Harmony at Home focuses on tailored guidance that empowers clients to find balance and resilience in everyday life.