Coping with postpartum insomnia: Tips for new mothers

Being a new mother is an incredible and rewarding experience, but it also comes with its fair share of challenges. One such challenge that many new moms face is postpartum insomnia, which is characterized by difficulty falling asleep or staying asleep despite feeling exhausted. This article aims to provide new mothers with valuable tips and strategies to cope with postpartum insomnia and promote a better night’s sleep.

Managing Sleep Environment

Creating a conducive sleep environment plays a crucial role in combating postpartum insomnia. Follow these tips:

Ensure your bedroom is dark, quiet, and at a comfortable temperature.

Invest in good quality bedding and a supportive mattress.

Consider using blackout curtains or an eye mask to block out any unwanted light.

Use earplugs or a white noise machine to drown out any noise interruptions.

Establishing a Bedtime Routine

A consistent bedtime routine can signal your body that it’s time to sleep. Here’s what you can do:

Set a regular bedtime and wake-up time, even on weekends.

Engage in calming activities before bed, such as reading a book or taking a warm bath.

Avoid stimulating activities, such as using electronic devices, right before bed.

Consider incorporating relaxation techniques like deep breathing or meditation into your routine.

Managing Daytime Naps

Naps can be a valuable tool for combating daytime exhaustion, but they should be approached with caution. Follow these guidelines:

Avoid long naps during the day, as they can interfere with nighttime sleep.

Take short power naps of around 15-20 minutes to recharge.

Avoid napping too close to bedtime, as it may make falling asleep more challenging.

Diet and Exercise

Developing healthy habits around diet and exercise can have a positive impact on your sleep quality and overall well-being:

Avoid consuming large meals and stimulants like caffeine close to bedtime.

Stay hydrated throughout the day, but reduce fluid intake before bed to minimize nighttime bathroom trips.

Engage in light to moderate exercise daily, but avoid intense workouts too close to bedtime.

Seeking Support

Remember, you are not alone in this journey. Reach out for support when needed:

Share your struggles and concerns with your partner, friends, or family members.

Consider joining local or online support groups for new mothers.

Consult your healthcare provider if your insomnia persists or significantly affects your daily functioning.


Postpartum insomnia can be challenging for new mothers, but with the right strategies and support, it can be managed effectively. By prioritizing a conducive sleep environment, establishing a consistent bedtime routine, managing daytime naps, adopting healthy habits, and seeking support, new moms can improve their sleep quality, promoting overall well-being during this transformative phase of life.