Sleep and Wellbeing: Beyond ‘Sleep When the Baby Sleeps’

Sleep is one of the most talked-about topics among new parents—how long your baby is sleeping, how much rest you're getting, and whether it's ever enough. The classic advice to "sleep when the baby sleeps" often feels impractical. What about eating, showering, or tending to your other children? More importantly, how do you manage your rest when sleep deprivation starts to take a toll on your mental and physical health?

As a women’s health and fitness expert, mother of three, and founder of The Fit Mama Way, I know firsthand how crucial sleep is for both new mums and their babies. Let's explore ways to improve your sleep and overall well-being—even when "sleeping when the baby sleeps" isn't always possible.

Why Sleep Matters for New Mums

Sleep isn’t just about feeling rested—it’s vital for mental health, physical recovery, and emotional resilience. Studies have shown that improving infant sleep can significantly reduce stress, anxiety, and depression in parents. If you’re constantly exhausted, it’s harder to regulate emotions, make healthy choices, and enjoy those precious early moments with your baby.

Practical Sleep Strategies for Exhausted Mums

Instead of focusing solely on sleeping when the baby sleeps, try these practical approaches to enhance your rest:

1. Prioritise Sleep Whenever Possible

• Accept help from your partner, family, or friends to get uninterrupted sleep.

• Consider a shift-based sleep schedule with your partner to maximise rest.

• Don’t feel guilty about choosing rest over chores—your health matters too.

2. Create a Conducive Sleep Environment

• Keep your bedroom dark, cool, and quiet.

• Use blackout curtains and white noise machines to improve sleep quality.

• Limit blue light exposure from phones or tablets before bed.

• If using nightlights for night feeds, opt for red light instead of white or blue.

3. Improve Baby’s Sleep for Better Parental Rest

• Establish a consistent bedtime routine (e.g., feed, bath, book, bed).

• Support their circadian rhythm by exposing them to natural light during the day and dim lighting at night.

• Ensure they are well-fed before bed to minimise frequent night wakings.

• Create a predictable sleep space with minimal distractions.

4. Manage Stress and Anxiety That Disrupt Sleep

• Keep a journal by your bedside to write down worries before sleeping.

• Try guided relaxation techniques like progressive muscle relaxation or yoga nidra.

• Incorporate deep breathing exercises or meditation before bed.

5. Address Sleep Deprivation Proactively

• If you’ve been awake for more than 24 hours, prioritise getting at least a short nap.

• Seek professional support if anxiety, stress, or depression prevents you from sleeping, even when given the opportunity.

• Postpartum mental health is just as important as physical recovery—reach out to your doctor or a support group if needed.

Self-Care Beyond Sleep

Self-care isn’t just about getting more sleep—it’s about holistic wellbeing. Here are small but impactful ways to support your mental and physical health:

• Nourish your body: Keep healthy snacks and water nearby for night feedings.

• Move gently: Try light stretching or a short walk to reset your energy levels.

• Connect with others: Even a quick chat with another mum can help you feel less alone.

• Set realistic expectations: Some days will be harder than others—give yourself grace.

Final Thoughts

"Sleep when the baby sleeps" may not always be realistic, but prioritising rest in whatever way possible is essential. By improving your baby’s sleep, creating a calming sleep environment, and practising self-care, you can protect your well-being during this demanding yet beautiful phase of life.

If you need additional guidance, The Fit Mama Way app offers expert-led programs tailored to the realities of motherhood, helping you feel your best—even on limited sleep.

Looking for more support? Join our community of mums prioritising health, sleep, and self-care, one step at a time!