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How to Get Sleep When You Have a Newborn

Updated: Jul 6, 2023


Get sleep when you have a newborn


I remember the day my daughter was born like it was yesterday. I was so excited to be a mom, but I was also terrified. I had no idea what I was doing, and I was worried about how I was going to get any sleep.

As it turns out, getting sleep when you have a newborn is hard. Really hard. But it's not impossible.


Here are some tips that helped me get some sleep when my daughter was a newborn:

  • Nap when the baby naps. This is probably the most important tip. When your baby is napping, take a nap too. Even if it's just for 30 minutes, it will make a big difference.

nap when baby naps

  • Ask for help. Don't be afraid to ask your partner, family, or friends for help with the baby. This will give you a chance to get some sleep.

ask for help with newborn

  • Delegate household chores. If you can, delegate household chores to your partner, family, or friends. This will free up some of your time so you can focus on getting sleep.

delegate chores

  • Take a break from screen time. The blue light from screens can make it harder to fall asleep. So, try to avoid screen time in the hours leading up to bedtime.

break from screen time

  • Create a relaxing bedtime routine. A relaxing bedtime routine will help you wind down and fall asleep more easily. This could include taking a warm bath, reading a book, or listening to calming music.

relaxing bedtime routine

  • Make sure your bedroom is dark, quiet, and cool. These are the ideal conditions for sleep. So, make sure your bedroom is dark, quiet, and cool before you go to bed.

  • See a doctor if you're having trouble sleeping. If you're still having trouble sleeping after trying these tips, see a doctor. There may be an underlying medical condition that's interfering with your sleep.

I know how hard it is to get sleep when you have a newborn. But it's important to remember that you're not alone. And there are things you can do to get some sleep. Just take it one day at a time, and don't be afraid to ask for help.

Here are some additional tips that helped me get sleep when my daughter was a newborn:

  • I used a white noise machine to block out noise. This helped me to fall asleep more easily and to stay asleep longer.

  • I took melatonin supplements. Melatonin is a natural hormone that helps to regulate sleep. I found that taking melatonin helped me to fall asleep more easily and to sleep through the night.

  • I went to bed and woke up at the same time each day, even on weekends. This helped to regulate my circadian rhythm and made it easier for me to fall asleep at night.

  • I avoided caffeine and alcohol before bed. Caffeine and alcohol can interfere with sleep. So, I avoided them in the hours leading up to bedtime.

  • I made sure to get regular exercise. Exercise can help to improve sleep quality. However, it's important to avoid exercising too close to bedtime, as this can make it harder to fall asleep.

I hope these tips help you to get some sleep when you have a newborn. Remember, you're not alone. And there are things you can do to get some sleep. Just take it one day at a time, and don't be afraid to ask for help.

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