What New Mothers Can Do About Postpartum Insomnia

You’d think after round-the-clock feedings, diaper duty, and navigating a flood of new emotions, sleep would come easily. The same goes for what you were probably dealing with during the third trimester, such as preeclampsia, having to sleep on your side, acid reflux, the tingling in your limbs, and the list can go on and on. There’s so much exhaustion and so little sleep too.

Yet, there it is, the dead of night, the baby finally asleep, and somehow, sleep feels like it packed its bags and left the building. Postpartum insomnia is more common than most people admit, and it feels like the cruelest joke. Being utterly exhausted, but still lying awake with a restless mind, can leave any new mom feeling like she’s fraying at the edges.

But the truth is, postpartum insomnia isn’t just about physical tiredness. It’s tangled up with hormones, stress, and a brain stuck in high-alert mode. The body is begging for sleep, but the mind is busy rerunning the day, worrying about tomorrow, or listening for phantom baby cries. But what can new moms do to break that frustrating cycle and finally catch a break?

Create a Sleep-First Environment

When the bedroom feels chaotic or anything but peaceful, it’s no wonder sleep feels like a stranger. For example; light streaming in from the street, clutter piling up in corners, or even the hum of electronics can all work against much-needed rest. But overall, making the bedroom feel like a calm, safe space doesn’t mean it needs a makeover, rather, just a few tweaks.

Actually, believe it or not, but even a simple addition like a luxury eye mask can be a small yet surprisingly effective shift. It shuts out the light and encourages the brain to wind down, even during daylight hours when grabbing a nap might be the only option. Plus, there’s something comforting about that soft fabric against tired eyes, a small reminder that moms deserve comfort too. This is just one example of course, but it might help to consider scents (like lavender), and even having a chilly room.

Calm the Overthinking Mind

Everyone knows that moms tend to carry the mental load, and postpartum life makes that load feel heavier. Between keeping track of feeding schedules, managing doctor appointments, and just trying to keep everything afloat, the mind often runs in overdrive long after the day is done. But overall, it’s true, soothing that mental chatter takes practice, but it’s worth the effort. Just do what you think will work.

Balance with Naps

The advice to “sleep when the baby sleeps” sounds simple enough, but reality often laughs at that. As you might have guessed, newborns don’t exactly operate on predictable schedules, and moms end up grabbing sleep whenever possible. Still, those quick naps during the day, while helpful, can sometimes make nighttime sleep even harder to pin down.

Accept Help Without Guilt

It’s easy to fall into the trap of feeling like every task has to be done solo, but that mindset can keep sleep further out of reach. It can’t be stressed enough that accepting help, even in small doses, isn’t a sign of weakness, it’s essential. Sure, some people might come over just to see the baby and not help, but there are some that will actually come and help (and you should accept when they offer help). You deserve to feel human again, you deserve rest.