Motherhood is a beautiful gift, but let’s be real; it’s also exhausting. In those early months, more than two-thirds of new moms report poor sleep quality, thanks to 2–3-hour feeds, diaper changes, and endless worrying.
But here’s the good news: You don’t need a magic wand to get better sleep. Simple, consistent nighttime routines backed by both science and the tried-and-true wisdom of other moms can make a world of difference.
So, grab your tea, settle in, and let’s find you a nightly routine that can save you from the chaos of new mom life. And hey, whether you’re breastfeeding or bottle-feeding, working or staying at home, these routines are flexible. Feel free to mix and match to find what works best for you.
The 3 Nighttime Routines for Well-Rested New Moms
1. The Wind-Down Wave
The whole idea of this routine is for you to have a smooth transition from being “on the go” to being in a calm sleep mode.
Altogether, this routine simply convinces your brain that your daytime demands are over and that you’re safe and ready to rest.
Here are the key steps that will help you nail this routine:
- Dim the lights and power down: About 60-90 minutes before you sleep, start turning off screens such as TVs, your phone, tablets, and bright lights. Remember, even dim light at night can suppress melatonin, which is your natural sleep hormone. On top of that, blue light from devices can ‘confuse your body clock'.
By switching to a soft, warm lamp or even using an amber night light, you're literally shouting at your brain that bedtime is coming and it’s almost time to rest.
- Take a warm bath or shower: A quick warm bath is more than just relaxing; it actually signals your body to produce melatonin. Studies reveal that having 10-minute bath about 1-2 hours before bed can improve sleep onset.
Pro tip: Add Epsom salts or lavender-scented body wash for extra muscle relaxation. Just a few minutes under warm water will calm your muscles or breast engorgement, making drifting off much easier.
- Sip a soothing, non-caffeinated drink: Make yourself a decaffeinated herbal tea (chamomile, peppermint, or rooibos work fine) or warm milk. These drinks are perfect because caffeine blocks sleep signals and can linger in your system for hours. That’s why you’d rather skip that evening latte and sip something warm before bed.
- Gentle stretching or breathing: Spend 5-10 minutes doing easy yoga stretches or diaphragmatic breathing. These two are overlooked practices that have many benefits. Light stretching can relieve tension, especially during pregnancy and baby-carrying, which strains the hips and back.
Deep breathing, on the other hand, activates the body’s natural relaxation response. You don’t have to do too much. A simple pattern like 4‑7‑8 breathing, where you inhale for 4 counts, hold 7, and exhale 8, can reduce stress hormones and slow racing thoughts.
This physical wind-down makes it easier to fall asleep when your head hits the pillow. As I said, simple, but very effective!
2. The Teamwork Tuck-In Plan
For this routine, the goal is to ensure there’s smooth coordination between partners and families so that nightly tasks don’t feel as heavy, especially with a newborn around.
Now, let’s get into the details:
- Plan “on/off” nights: If you have a partner or support person, decide who will be “on duty” each night. According to The Sleep Foundation, new parents shouldn’t both wake up with the baby at every feeding. Instead, if one parent is up, the other should be catching up on a longer stretch of uninterrupted sleep.
If you opt to have shifts instead of on-and-off nights, here’s a timeline that ensures each one of you has at least one uninterrupted four-hour cycle, which is critical for REM and deep sleep, which is impossible to achieve with fragmented wake-ups alone:
- Pre-bed check-in (8–9 pm): Decide who is “Shift A” (on duty until midnight) and who is “Shift B” (rests until midnight).
- Midnight swap: At midnight, switch roles. Shift B takes over care until 4 am while Shift A sleeps.
- Final hand-off (4 am): Swap back so each of you gets at least one 4-hour block.
- Make sure your nighttime command center is set: Put your baby’s sleeping spot right next to your bed. Yes, I know what I just said. Of course, you shouldn’t share the same bed for safety reasons, but room-sharing is perfectly fine. With the baby right next to you, you can easily tend to their needs.
Also, lay out all the supplies you need, including diapers, wipes, burp cloths, and even pre-prepped bottles. The goal is that you are not caught off guard! Having everything within arm’s reach ensures you avoid fumbling for things in the middle of the night.
- Keep it calm and dark: If possible, use only a night-light during your on-duty hours. If that’s a challenge, red or amber bulbs will work just fine.
Moreover, try to avoid chatter, bright screens, or music. However, you can make an exception and have some white noise in the background. All these are to ensure that the baby is at ease and can go back to sleep quickly, so you don’t have to be awake longer.
- Off-duty sleep prep: Whenever it’s your turn “off,” head straight to bed. Use an eye mask, earplugs, or a white-noise machine to block out any form of distraction so you can finally nap as your partner handles the baby.
When you're off, try to give yourself as much time as possible. That’s where the first and third routines in this article will really come in. Find what works for you at that specific moment and commit.
Most importantly, try to get as much sleep as possible.
3. The Mommy Me-Time Routine
I feel like the topic of postpartum depression and stress is not talked about enough. It carries so much weight on new moms, and very few people actually know it even exists. And unfortunately, those who know don’t really know how to address it.
With all that stress, hormones, and having a baby who now depends on you, your sleep is the first thing that gets thrown off, not even your body. But the good news is that sneaking in small self-care moments can move mountains at this time.
- Have a mini spa moment: Before bed, do a quick self-care task you enjoy. It could be as simple as washing your face with your favorite cleanser, applying your favorite lotion or essential oil, or even brushing out your hair. These tiny rituals, however brief, send a psychological signal that you’re slowing down.
Even a 5-minute skincare routine or a wet wipe face cleanse can feel refreshingly “normal” and help clear the day’s stress away, especially as a new mama.
- Stretch or meditate: Try spending a couple of minutes doing full-body stretches or a simple meditation.
Try lying on your back with your knees bent and taking a few deep breaths. You can also use this time for gentle pelvic floor exercises, which are very important because they strengthen and support your muscles, which are weakened or stretched during pregnancy and labor.
By practicing meditation and relaxation, you stand a better chance of lowering cortisol (the stress hormone) and calming racing thoughts, making it easier to drift off.
Remember, you don’t need to do a full yoga session. Even seated forward folds or neck rolls while listening to soft music can lower tension.
- Journal a thought or plan briefly: If your mind is busy (“Did I book baby's appointment?” or “What’s for tomorrow?”), jot it down quickly on paper and then set it aside.
Writing a short to-do list or three things you’re grateful for offloads worry and prevents a mental hamster wheel when you lie down. Adding “brain dumping” to a bedtime routine helps clear your mind, especially if anxiety keeps you awake.
- Cozy bedding and bedtime attire: Slip into soft, loose-fitting pajamas and, if your feet run cold, pull on a cozy pair of socks. Feeling put-together even in your sleepwear can boost your mood and signal to your body that it’s time to wind down.
Moreover, getting yourself a small comfort object (like a soft blanket or your favourite pillow) can feel reassuring.
If you have hot flashes or night sweats (common as hormones shift), try lightweight cotton sleepwear and Polysleep’s memory foam pillow. The pillow can easily identify pressure points and reduce both temperature and firmness so that you can rest easily. Remember, the goal is to feel cozy, comfy, and safe.
Sleep and Rest Your Way
Motherhood doesn’t come with a “one-size-fits-all” playbook, and neither should your bedtime routine. Whether you’re going slow with the Wind-Down Wave routine, swapping shifts in the Teamwork Tuck-In Plan, or carving out self-care with the Mommy Me-Time Routine, these rituals are your flexible framework.
Take your time to mix and match any of the steps discussed to fit your schedule and see how you progress.
Most importantly, celebrate every nap with the best mattress, and remember: small tweaks yield big wins.
Here’s to sleeping better, Mama. Remember, it’s your way. You set the rules, and you choose what works best for you.
