From Sleepless to Rested: New Mom Sleep Guide

In my last post, we explored the importance of sleep, how it affects our overall well-being, and the different stages we go through each night. But knowing why sleep is essential is just one piece of the puzzle—now let’s dive into how to improve the quality of your sleep so you wake up feeling truly rested.

At From Roots to You, I believe that self-care isn’t just about what you do during the day; it’s also about how you nurture yourself at night. Creating a sleep-supportive routine can help you feel more balanced, energized, and grounded, even in the midst of motherhood’s chaos.

Holistic Sleep Strategies for Moms

You deserve deep, restorative sleep, and there are simple, natural ways to encourage your body to relax and fully recharge.

Try incorporating these holistic sleep strategies into your routine:

1. Establish a Calming Nighttime Ritual

Just like we create bedtime routines for our little ones, we need them too! This signals to our body that it’s time to slow down. Consider:

• A warm bath with Epsom salts to relax your muscles

• A cup of herbal tea, such as chamomile or valerian root

• Journaling to release the day’s thoughts

• Reading a book instead of scrolling through your phone

  
  

2. Create a Restful Sleep Environment

Your bedroom should be a sanctuary for sleep. Some ways to make it more restful:

• Keep the room cool (around 18.3°C is ideal for sleep)

• Use blackout curtains or an eye mask to block out light

• Diffuse lavender or cedarwood essential oils to encourage relaxation

• Remove electronics from the bedroom or use blue-light-blocking glasses if you need to be on a screen before bed

  
  

3. Align Your Sleep with Your Natural Rhythm

Our bodies thrive on consistency. Try to:

• Stick to a regular sleep schedule, even on weekends

• Get outside in the morning for natural sunlight exposure to regulate your circadian rhythm

• Limit caffeine after 1 p.m. and avoid heavy meals too close to bedtime

  
  

4. Nourish Your Body for Better Sleep

What we eat throughout the day impacts how we sleep at night. Some supportive habits include:

• Eating protein-rich foods to stabilize blood sugar levels overnight

• Including magnesium-rich foods like leafy greens, nuts, and seeds to relax your muscles

• Drinking enough water during the day but reducing liquids before bed to avoid nighttime wake-ups

  
  

5. Address Underlying Sleep Disruptors

If you’re still struggling with sleep, consider what might be affecting your rest:

• Hormonal imbalances (especially in perimenopause) can cause night wakings

• Stress and anxiety may keep your mind racing—practicing breathwork or meditation before bed can help

• If you frequently wake at 3 a.m., it could be blood sugar-related. Try having a small snack with protein and healthy fats before bed.

  
  

Sleep for New Moms

First, I wanted to say congratulations on that new bundle of joy! You must be over the moon right now. I also bet you are exhausted. Moms with infants get, on average, 4-5 hours of sleep a day, leaving them mentally and physically drained. Often, new mothers suffer from postpartum insomnia on top of the many nighttime feedings that wake us throughout the night.

Sleep deprivation increases the chances of postpartum anxiety, depression, and postnatal mood disorders. Never mind the fact our bodies are healing after giving birth, and rest is just as much a priority as making sure our baby is fed, changed, has slept, and is getting all the love they need. I remember having my first child and thinking how overwhelming everything was and thinking that rest was going to be impossible.

Mama, I am here to tell you that you can get more rest in. It may not be a full 8-hour sleep that leaves you feeling 100% restored every day, but following some of the guidelines and tips I have will definitely leave you less exhausted and may even help reduce the risk of things like postpartum depression.

One of the first things we need to do is make sure that we have realistic expectations about the amount of sleep we are going to get. It is very rare that a baby will sleep a full 8 hours, and if yours does, that is wonderful, but for most of us, this is just not happening. I am sure you've been given the following advice: "Sleep when baby sleeps." I know that advice also made me cringe because when the baby sleeps, that is when I plan to eat, shower, clean, or catch up on a TV show I've been missing. But hear me out—the first few months, your sleep needs to be very high on the priority list in order for your body to heal.

So, the best thing you can do is take a simple 20-30 minute nap at least once a day. 20-30 minute naps can help boost your energy levels, whereas taking a 40-minute nap can start moving you into a deep sleep, and having to wake in the middle of that would leave you groggy and not rested at all.

Sleep is Self-Care

As moms, we pour so much energy into taking care of our families, but we can’t pour from an empty cup. Prioritizing your sleep is one of the most powerful ways to care for yourself—body, mind, and spirit.

At From Roots to You, I’m here to support you in creating a lifestyle that nurtures your whole self, helping you feel more grounded, rested, and resilient. If you’re ready to dive deeper into personalized self-care strategies, stay tuned for my upcoming Mothers Rooted in Balance program launching in May!

For now, take a deep breath, give yourself permission to rest, and know that prioritizing your well-being is never selfish—it’s essential. Sweet dreams, mama.