9 Proven Sleep Strategies for Exhausted New Parents

9 Proven Sleep Strategies for Exhausted New Parents

May 01, 2024

Welcoming a new baby into the world is an incredible experience, but it often comes with a significant challenge: sleep deprivation. As a new parent, you may find yourself struggling to get enough rest, leaving you feeling exhausted and overwhelmed. We've compiled nine proven sleep strategies to help you and your little one catch those much-needed zzz's.

Establish a Calming Bedtime Routine

Many moms often focus on a morning routine, but a bedtime routine is just as important. A consistent bedtime routine can work wonders in signaling to your baby that it's time to wind down and prepare for sleep. Try incorporating soothing activities like a warm bath, gentle massage, lullabies, or reading a bedtime story. This predictable routine can help your baby feel secure and relaxed, making it easier for them to drift off to dreamland. Once they fall asleep, you can take a warm bath, hot shower, read a book or do a bedtime stretch to help you fall asleep. 

Co-Sleeping: Safety Tips for Snuggling Together

Many parents find comfort and convenience in co-sleeping, but it's crucial to follow safe practices. Many moms find it convenient to have a bassinet that attaches to their bed (this is the one we use), so that baby is within an arms reach (and makes night time feeds much easier). Ensure your mattress is firm and free of pillows, blankets, or other loose bedding that could pose a suffocation risk. Always place your baby on their back, and avoid co-sleeping if you've been smoking, consuming alcohol, or taking sedating medications. 

Swaddle for Soothing Sleep

Swaddling your newborn can provide a cozy, womb-like environment that helps them feel secure and calm. Use a lightweight, breathable blanket, and leave room for their hips and legs to move freely. Swaddling can be particularly helpful for babies who startle easily or have trouble self-soothing.

Embrace White Noise

The constant shushing and ambient sounds your baby experienced in the womb can be replicated with white noise. Try using a white noise machine (this is my personal favorite), a fan, or a smartphone app to create a soothing background sound that can help your little one sleep more soundly.

Manage Nighttime Feedings

While nighttime feedings are inevitable in the early months, there are ways to make them less disruptive. Keep the room dimly lit and avoid stimulating activities that could wake your baby fully. Consider using a bassinet that attaches to your bed, so that when baby is hungry, they are within arm's reach. 

Create a Sleep-Friendly Environment

Maintain a cool, dark, and quiet sleeping space for your baby. Use blackout curtains or blinds to block out light, and consider using a white noise machine or fan to drown out external sounds. Keep the room temperature comfortable, neither too warm nor too cold.

Practice Self-Care for Restful Nights

As a new parent, it's essential to prioritize your well-being. Make time for naps, stay hydrated, and eat nutritious meals. Enlist help from your partner, family, or friends to allow for periodic breaks and opportunities to catch up on sleep. It's tempting to scroll on your phone once your baby goes to bed, but setting an alert on your phone to turn off screens by a certain time can help you get more restful sleep & fall asleep earlier. 

Be Flexible and Patient

Every baby is unique, and what works for one may not work for another. Be prepared to try different strategies and adjust as needed. Remember, this challenging phase is temporary, and with time and consistency, your little one's sleep patterns will improve.

Sleep deprivation is a common struggle for new parents, but implementing these sleep strategies can help you and your baby get the rest you both need. Embrace the journey, celebrate small victories, and don't hesitate to seek support from healthcare professionals or fellow parents when needed.


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Hey mama,

I'm Brooke Miller,

Before becoming a mom, I chronically dieted & thought "eat less, move more" was the healthiest option. I dealt with exhaustion, mood swings, hormone imbalances (not getting a regular cycle), high cholesterol and weight cycling. I felt like something was wrong with me.

Before I got pregnant with my first son, I discovered the balanced nutrition approach I teach inside The Postpartum Shift. Once I implemented the framework, I was energized, gained strength, got my period back, lowered my cholesterol & maintained my healthiest weight. I continued this during my pregnancies & postpartum periods and recovered quickly after birth, made more than enough milk for my babies, had energy (even with the sleep deprivation) & stable mood. Postpartum was really enjoyable.

With a decade of experience as a Registered Dietitian and Certified Lactation Counselor, I created The Postpartum Shift to help moms boost energy, mood, metabolism & milk supply to have a stress-free & enjoyable postpartum experience.




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