Sleep hygiene hacks for new moms.

Sep 4

Good sleep hygiene is all about sticking to healthy sleep habits and setting up a cozy environment that helps you rest better. Even if you’ve got a little one who’s not quite on the same sleep schedule, these practices can still make a big difference. By following a few simple steps, you can enhance both how much you sleep and how restful it is, making those sleepless nights a bit more manageable.

Some steps you can take to improve your sleep through good sleep hygiene practices include:

Optimize the environment.

You’ve likely put effort into finding the perfect blackout curtains for your baby's nursery, so why not do the same for your own room? For an extra touch, use painter's tape to attach thick black trash bags behind the curtains to block out any light leaks around the edges. A dark room helps signal to your body that it’s time to sleep, making it easier to fall and stay asleep.
Keep all the supplies you need for nighttime care in one place to avoid making multiple trips up and down the stairs or to other rooms. Reducing unnecessary movement will help you conserve energy and keep your heart rate steady, making those middle-of-the-night care activities less stimulating.
Temperature - recommendations for the ideal room temperature are slightly lower for adults than infants, but they overlap right around 68°F. While it might seem too chilly for your little one, it’s important to note that sudden infant death syndrome (SIDS) is more likely to occur if an infant’s body temperature is too high rather than too low. You can also use moisture-wicking and cooling sheets to help regulate your temperature throughout the night (especially if you are still dealing with those pesky hormonal night-sweats).
The bed should be reserved for sleep and sex only—avoid watching TV, working on your laptop, eating, or engaging in other non-sleep activities there. By keeping your bed a dedicated space for rest and intimacy, you're teaching your body to associate it with calm and relaxation. Over time, this will help make falling asleep in your bed a more automatic and natural process.

Pay attention to what you eat and drink close to bedtime.

While alcohol might help you fall asleep faster, its effects can disrupt your rest later in the night. As the initial sedation wears off, you're more likely to experience fragmented sleep. Alcohol also reduces REM sleep and acts as a diuretic, leading to more nighttime bathroom trips and potentially waking up feeling less rested and dehydrated. To ensure a better night's sleep, it's best to moderate your alcohol intake and avoid drinking for at least 4 hours before bed.
Caffeine is a potent stimulant that can keep you feeling wired even when you're trying to unwind. To avoid this, set a cut-off time for caffeine consumption, ideally early in the day. Since caffeine has a long half-life, up to 9.5 hours, it can remain in your system long after your last cup. Be mindful if you're using caffeine to combat sleep deprivation; this can create a cycle where the caffeine disrupts your sleep, leading to more caffeine consumption, which further impairs your sleep and so on and so forth.
Though research on meal timing before bed is still evolving, it's generally recommended to leave a gap of about two hours between dinner and bedtime to avoid issues like indigestion or heartburn that can make falling asleep difficult. For those late-night cravings, opt for simple, nutrient-dense snacks. For instance, bananas are rich in magnesium and potassium, which can help promote better sleep. Another option is to reach for a protein-rich snack, like a handful of almonds, which can help you stay feeling fuller longer and won’t spike your blood sugar.
Of course you’ll want to stay well-hydrated during the day but slow or stop drinking a couple hours before bed to prevent nighttime bathroom trips.

Use lighting to your advantage.

Start your day with a morning walk outside which is a proven method for regulating circadian rhythms (aka your internal clock). Furthermore, exposure to natural light in the morning can boost your mood and energy levels, signaling to your body that it’s time to wake up and be alert and thus reducing daytime drowsiness.
Aim for a 30-60 minute wind-down period before bed where you steer clear of screens. Devices like cell phones, tablets, and laptops emit blue light that can interfere with melatonin production, making it harder for you to fall asleep. Not only is blue light disruptive to your sleep, but the content on your screen can be just as damaging. Scrolling through social media (hello, comparison anxiety!) or checking a stressful work email can keep your mind racing long after you've turned off the lights.
Replace harsh, bright white lights with pure red or amber bulbs in the evening. These colors mimic the natural light of sunset, which helps create a calming environment conducive to sleep. Warm light colors can signal to your brain that it’s time to relax and prepare for rest, promoting a more natural sleep onset.
Use dimmable lamps rather than bright overhead lights as you approach bedtime. Overhead lights can be too intense and stimulating, while dimmable lamps allow you to create a softer, more relaxing atmosphere. This can help ease the transition to sleep and create a more comfortable sleep environment.

Create a ritual to put your body and mind in a state of rest.

Integrate calming practices like yoga nidra, breathing exercises, or light stretching into your pre-sleep routine. These activities help relax your body and mind, preparing you for restful sleep. Yoga nidra is a guided meditation that promotes deep relaxation, while deep breathing exercises can lower stress and anxiety. Even a few minutes of light stretching can help release tension.
Reading a book or journaling can be great ways to wind down and clear your mind before bed. Journaling helps process the day’s events and relax your thoughts, while reading provides a gentle escape from daily stressors. Both activities can create a more peaceful mindset before sleep.

By creating a soothing sleep environment and establishing a relaxing bedtime routine, you can improve your sleep quality and make those nighttime awakenings a bit easier to handle. Remember, good sleep hygiene is not just about the quantity of sleep but also about making sure that the sleep you do get is restorative. With these tips, you’ll be better equipped to face each day refreshed and ready to tackle whatever comes your way.

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