Almost all moms are exhausted. The level of fatigue during the newborn phase is mind-blowing, and these sleep hacks for tired moms exist because the struggle is that real. Luckily, this phase of motherhood doesn't last forever. But even after your baby is sleeping more at night, many moms and dads are still running on empty. So how can you get more sleep even when your kids aren't the best sleepers? A few of these sleep hacks may make the difference between waking up rested and dragging yourself through another day.
Sleep Hacks for Tired Moms: Five Strategies Worth Trying
Set a Realistic Goal
If you have a newborn, sleeping more than a few hours straight may not be possible until they settle into a longer pattern. Look at your situation and determine how much sleep you'd like to aim for each night. Write down that number and post it somewhere visible as motivation. Then do what you can to make that goal happen. Maybe it involves sleeping in shifts with your partner, or a different feeding arrangement. Talk to your partner to determine the best way to meet each other's sleep requirements — knowing that long, quality nights of sleep during the newborn stage aren't happening unless you hire a night nurse or someone comes in to help.
Get Serious About Bedtime
If you want more sleep but your baby wakes at 6am every day, one solution is to go to bed earlier in the evening. Set a bedtime and do your best to stick to it. It's easy to get distracted with social media or television, so set a timer on your phone thirty minutes before bedtime as a reminder to start winding down. Winding down is important in the sleep process — it relaxes your body before you fall asleep, gives you a little peace, and helps you drift off faster.
Digital Detox
It's true what they say: screen time before bed really does interfere with sleep. A 2014 study from Harvard Medical School found that people who used e-readers before bedtime took 10 minutes longer to fall asleep and felt less rested the following day. Another study found that participants who used iPads two hours before bed had noticeably lower levels of melatonin. The takeaway? Turn off television, computers, tablets, phones, and watches an hour before bed. It's a difficult habit to break, but worth it if your sleep is suffering. And if you get up in the middle of the night, don't reach for your phone — put an alarm clock next to your bed instead so you know what time it is without a screen.
Upgrade the Quality of Your Sleep
Whether you're at the mercy of an unpredictable newborn or just waking up tired, it may be time to improve your sleep conditions. Make sure you're sleeping in a very dark and quiet room. If you're room-sharing with your baby, consider using white noise. If it's hard to calm your mind at bedtime, try essential oils like lavender or chamomile before bed. And if you live in a city, blackout curtains are worth every penny.
Indulge in Rituals That Help You Sleep
Life with a baby can leave you feeling exhausted, disjointed, and out of sorts. If you need to ground yourself, consider creating rituals in the morning or just before bed. Some ideas include a bedtime journal or gratitude list, restorative yoga, or even just waking up early and enjoying a cup of coffee in peace. These rituals help you establish sleep patterns that carry you through the whole of motherhood, not just the newborn phase.
New Mama Deck® and Life Hack Decks®
New Mama Deck® was created to help new mothers ease into the transition of parenthood, reduce isolation, and manage the stress that comes with having a newborn. Each prompt card offers a gentle nudge toward something that actually helps — including reminders to rest, accept support, and take care of yourself, not just the baby.
Our other Life Hack Decks® include:
Date Deck® to help you and a partner stop doing the same old thing and enjoy more intentional time together.
Declutter Deck® offers organizing prompts to help you get and stay organized at home by breaking decluttering into bite-sized pieces.
Dorm Deck® to send along to school with your college student — full of practical reminders for life away from home, including prompts to call home and text often.
And if the mental load of new motherhood is making it hard to know where to start, our guide to reducing decision fatigue is a helpful read during any season of parenting.
