I’m a sleep expert — here’s how new moms can get more sleep

Sleep is essential and new moms need more of it. 

“New moms usually manage about 4 to 5 hours of sleep per night, but they really need 7 to 9 hours to feel rested and refreshed,” Dr. Shelby Harris, director of sleep health at Sleepopolis, told The Post. 

Moms’ mental health

Lack of sleep can be particularly damaging to new moms’ mental health.

“Research has shown that there’s a greater risk of postpartum depression and anxiety in new moms who don’t get at least a four-hour consolidated block of sleep, especially if they struggled with depression or anxiety earlier in time as well,” Harris, who is a psychologist and the author of “The Women’s Guide to Overcoming Insomnia,” explained.

She suggested that moms aim for a 4 to 6 hour block of sleep in one stretch and supplement with naps as needed. 

Asking for help 

“New moms can improve their sleep by napping when the baby naps and working out a system to share nighttime duties with their partner, family or friends,” she said.

“Accepting help from family and friends, even if it’s just for a short break, can also make a big difference in getting more rest,” she added.

She said if a new mom is solely breastfeeding, asking a partner, family or friend to do everything around the feed like changing the baby and bringing the baby to mom can help mom minimize her time awake. Harris said that breastfeeding can deepen sleep for some moms. 

“If you’re pumping or bottle feeding, setting shifts when possible can be useful to help get a little bit of consolidated sleep at times,” she added. 

Sleep when the baby sleeps 

Napping with the baby may seem like a great solution, but it can be a challenge for busy moms juggling multiple duties simultaneously. 

“Sleep when the baby sleeps is really tough for most moms, including when I had my children. Instead, work on finding moments of rest and prioritizing what must get done vs what you’d like to get done,” Harris explained. 

“New moms can prioritize getting some much-needed rest during their baby’s nap times, even if it means leaving a few dishes in the sink or postponing other chores,” she added. 

Break up your tasks 

Harris suggests not trying to do everything all at once.

“Breaking tasks into smaller bits and asking for help from family or friends can also give them more time to catch up on missed rest from the night before. Asking for help is really important, most people (myself included) struggle with that in those early infant days,” Harris said. 

Calming bedtime routine

Harris said even implementing a five-minute sleep routine can help moms wind down.

She also suggested, “cutting back on caffeine and screen time before bed, and making sure their sleep space is comfortable, dark, cool and quiet.”

“Getting light during the day, going for a light walk and getting some exercise with baby or alone is really useful,” she added.

Hire help 

If it’s an option, new moms may want to consider hiring a postpartum doula or babysitter. 

“Doulas offer emotional and physical support during and after childbirth, while sitters give moms a chance to rest or handle other tasks, giving them a better chance to get the sleep they need,” she said. 

How you can be of service

It takes a village to raise a child and you could help new moms feel a little less alone.

“To help new moms sleep better, dads, family or friends can chip in with nighttime tasks like feeding and changing diapers, offer to help with household chores, and encourage the moms to take naps during the day while the baby sleeps,” she said. 

“Just listening out for baby and allowing mom to go fully off-line is huge. Helping with meals, chores, other children is really important,” she added.