10 Sleep-Saving Tips for Exhausted Mums: How to Rest Better with a Newborn. 

Becoming a mum is a joyful experience, but it often comes with sleepless nights, especially when you have a newborn. Between nighttime feedings, diaper changes, and adjusting to your little one’s routine, it can feel like quality sleep is a distant dream. But don’t worry, there are ways to improve your sleep—even during this challenging time. I’m going to keep this as short and info-rich as possible, so you can get the practical tips you need without spending too much time reading.

Here are some practical tips to help you get better sleep as a mum with a newborn:

1. Sleep When the Baby Sleeps

You’ve probably heard this advice before, and it’s popular for a reason! While it can be tempting to catch up on housework or other tasks when your baby naps, try to use that time for yourself instead. Even short naps throughout the day can add up and help you feel more rested.

Pro Tip: Don’t feel guilty about letting the dishes pile up—prioritize your sleep over non-essential chores.
Related study: Napping during the day can improve alertness and mood, according to studies from the National Sleep Foundation.

2. Share Nighttime Duties

If you have a partner, take turns getting up with the baby. Splitting the responsibilities ensures that both of you get some uninterrupted rest. Even if you’re breastfeeding, your partner can help with diaper changes, burping, or soothing the baby back to sleep.

Idea: Create a schedule that works for both of you, like alternating nights or shifts during the night.
Tip: Explore more on how sharing parental responsibilities can benefit both partners on this BabyCenter article.

3. Create a Cozy Sleep Environment

Make your bedroom a comfortable, restful place. A dark, quiet, and cool room can help you fall asleep faster and sleep more soundly. Use blackout curtains, a white noise machine, or soft earplugs to block out any disturbances.

Pro Tip: Invest in soft, breathable bedding and a comfortable mattress to make your sleep environment as inviting as possible. 
Related study: Creating an optimal sleep environment has been shown to improve sleep quality.

4. Practice Safe Co-Sleeping (If It Works for You)

For some mums, safe co-sleeping or room-sharing with a bassinet nearby can make nighttime feedings easier and faster. Having your baby close by might allow you to get back to sleep quicker after nighttime wake-ups.

Important: Always follow safe co-sleeping guidelines to reduce the risk of SIDS (Sudden Infant Death Syndrome).

5. Limit Caffeine Intake

It’s tempting to rely on coffee or tea to get through the day, but too much caffeine can interfere with your ability to nap or sleep when you finally get the chance. If you need a pick-me-up, try limiting your caffeine to the morning and opt for healthier energy boosters like snacks high in protein.

Idea: Hydrate with water or herbal teas, which can be calming and won’t affect your ability to sleep.
Related study: How caffeine affects sleep patterns. in “The journal of Clinical Sleep Medecine JCSM”.

6. Nap Strategically

If nighttime sleep is broken, try to fit in a nap or two during the day. Even a short power nap (20-30 minutes) can make a big difference in your energy levels. Be mindful of not napping too close to bedtime, as this might make it harder to fall asleep at night.

Pro Tip: Keep a sleep mask nearby to block out light and a comfortable blanket within reach for quick naps.

7. Ask for Help

Don’t hesitate to ask for support from family members or friends. Whether it’s asking them to babysit while you rest or help with chores, having an extra set of hands can give you the break you need.

Tip: If a friend or family member offers to help, accept it! It’s important to remember that taking care of yourself is just as important as caring for your newborn.

8. Feed the Baby Before You Sleep

Try to feed your baby just before you go to bed, even if it means waking them for a dream feed. This can help stretch out their first sleep cycle, giving you more uninterrupted sleep.

Bonus Tip: Keep everything for nighttime feedings nearby, such as bottles, formula, or breastfeeding essentials, so you don’t have to spend time searching for things in the middle of the night.

9. Take Care of Yourself

Good sleep hygiene is essential, even during this time of fragmented sleep. Make sure you’re staying hydrated, eating nutritious meals, and taking time for gentle exercise like a walk with your baby. This can help improve your overall energy levels and sleep quality.

Idea: Try relaxing bedtime routines, like a warm bath or reading before bed, to help signal to your body that it’s time to sleep.
Related study: How exercise and proper hydration can improve sleep quality.

10. Be Patient With Yourself

Lastly, be kind to yourself. Having a newborn is a big adjustment, and it’s okay if your sleep isn’t perfect right now. Rest whenever you can, and know that this phase won’t last forever.

Pro Tip: Focus on quality over quantity. While you might not get a full 8 hours, try to make the sleep you do get as restful as possible.

Final Thoughts

Having a newborn can be exhausting, but it’s important to prioritize your rest so you can take care of both yourself and your baby. These tips are simple, actionable steps to help you get better sleep, even in short bursts. Remember, it’s okay to ask for help and take naps whenever you can—your wellbeing is important too!

Be sure to explore my other posts—I put a lot of care into making each one as helpful as possible! If there’s a topic you’d love to see or something specific you’d like me to cover, don’t hesitate to leave a comment below. Your feedback helps me create content that truly supports you, so let me know what would make a difference in your daily life!