How to Survive Sleep Deprivation as a New Mom: Real Tips That Work

Sleep deprivation is very common among new moms. Between the crying baby, your hormones, and breastfeeding it is really hard to fall and stay asleep, especially with a newborn. In this post I will show you how to get more sleep as a new mom.

Medical Disclaimer: This content is for informational purposes only and should not be taken as medical advice. I’m not a healthcare professional just a fellow mama sharing what worked for me. 

Like many newborns, my daughter wouldn’t sleep more than 2 hours at a time. I began to experience sleep deprivation. My vision became blurry, I was cranky, impatient, had no appetite, and felt anxiety. 

According to SleepFoundation.org, “Most new parents experience feelings of exhaustion at some point. In fact, 76 percent are frequently faced with problems getting enough sleep. “

Sleep deprivation can contribute to insomnia, postpartum mood disorders, hormone imbalance, and other health problems so try these 8 practical tips for better sleep as a tired mom.

Mindset Shifts to Help You Sleep Better

Are your thoughts causing your sleep deprivation? If you are one of the many moms that tend to think and worry all day and all night, you must change your mindset to get better sleep.

After overcoming Postpartum Anxiety I realized that worrying and thinking about things that may or may not happen in the future is a waste of time and energy. Imagine if you spent all your time and energy sleeping, cleaning the house, reading books, catching up with a friend, or even playing with your baby rather than worrying about what may or may not happen.

Daily Habits That Could Be Negatively Impacting Your Sleep

What are you eating and drinking that may be keeping you awake? Caffeine, sugar, and energy drinks, are all known to have an effect sleep so avoid them if you want less anxiety and more rest.

Establish A Sleep Routine

Just like babies, having a daily routine can help us moms get better sleep at night so we can function better during the day.

Sleep Routine Example

• Change into comfortable clothing ( or loose t-shirt)
• Pick out your clothing for the next morning. (saves time, while giving you one less thing to worry about)
• Evening skincare routine
• Take vitamins
• Brush your teeth
• Before you go to bed, it’s important to wind down, so you’re not up all night worrying or overthinking. Sometimes, if I am not super tired, I will watch The Office or any funny tv show to clear my mind and get a laugh in before bed.
• Practice Gratitude
• Read a book
• Bullet Journal/ Diary
• Bath
• Plan your next day
• Pray

Natural Sleep Remedies and Self Care For Moms

Magnesium

Magnesium can improve sleep by helping to regulate your nervous system and reduce muscle tension which can lower your stress hormones like cortisol.

How Chiropractic Care Supports Sleep

Getting adjustments is not only amazing for you immunity but it may also help you sleep better and longer. Since my daughter and I started getting weekly adjustments we have both been sleeping much better. If you live near Houston I can refer you to my Chiropractor. He is amazing and his staff is so friendly and helpful. 

Essential Oils for Restful Sleep

You can ditch synthetic candles and sprays because they are filled with chemicals that are absorbed into your body. Natural essential oils will freshen up your home and uplift your and your family’s mood. Every oil has it different aroma and different effect on the mind and body.

Let’s talk about one of the most versatile oils – lavender – to promote calmness and aid in restful sleep.

Lavender is one of the most powerful and versatile essential oils. It offers so many benefits and a sweet floral aroma.

• Add 8-12 drops to water and spray under beds and in closets for a fresh aroma
• Apply 2-4 drops to skin to moisturize and enhance skin radiance.
• Diffuse at night for a calming aroma during sleep.
• Add 8-10 drops to warm bath water for a soothing evening bath.

What makes Young Living different from the rest? The seed to seal promise, no third handling. Also, did you know there are 39 known species of lavender? YL only uses Lavandula angustifolia, commonly known as “True Lavender”.

Benefits:

• Has a calming aroma to help clear and clarify the mind.
• Has cleansing properties when used for skin and hair.
• When diffused, it promotes calmness to aid in nervous tension.
• Can be diffused or applied topically
• When applied topically, it soothes minor skin irritations (such as after a day out in the sun)

Sleepyize – Diluted lavender for children

• Put 2-4 drops in a diffuser
• Can be applied at the bottom of their feet for restful sleep.

Order Here!

How to Create a Calm Sleep Environment

Try to get comfortable so you can sleep better and longer. If the room you sleep in is messy , too loud, too hot, too cold, or too bright it may be harder to fall and stay asleep.  When you wake up in the morning make your bed so when you are ready to got to sleep your bed is already tidy and cozy.

What are you sleeping on?

I researched comfortable bedding including hotel bedding and found a perfect combination. We invested in Hybrid mattress, alternative down pillows, breathable cotton sheets, alternative down comforter and duvet cover .  My husband and I noticed we had less pain, less night sweat, and more sleep since switching.

Try whatever makes you feel more comfortable. Weighted blankets can help those with anxiety sleep better too. It may help to have blackout curtains so the sunlight doesn’t wake you up early in the morning. You could also try adjusting the room temperature before bed. Most people sleep better when the temperature is cooler.

When to Ask for Help

Do you remember the saying, “It takes a village” Well, it’s true! Ask and accept help from friends and family, so you can get more sleep. Sleep deprivation can make you cranky and impatient so the more sleep you get the better. When my husband was home we would take turns watching our daughter so one of us could get sleep. I even called my mom and mom friends to help too. 

Faith and Prayer for Peaceful Sleep

One of the most important sleep tips I have is prayer. I pray every morning and every night. Letting go of your worries and fears can help you to fall asleep easier and get better sleep.

Sleep deprivation doesn’t have to steal your joy. If you liked this post check out my must have baby sleep essentials and share this post with a tired mama who needs a reminder that rest is possible—and she deserves it.