Mama, you deserve rest — Here are 10 ways to get more sleep according to experts

NF wasn’t alone when he said “I ain’t sleeping lately.”

Between sleep regressions and growth spurts and teething, this mama is tired. And it doesn’t seem to be subsiding.

And I keep asking myself what am I doing wrong or not doing right. But the truth of it is this is all about of the beautiful mess of being mama.

And what’s a mama to do?

I’m asking the internet for tips.

Maybe these can help you too.

Courtesy of ChaGPT: ⬇️

Here are 10 realistic tips backed by experts to help moms get more sleep and protect their energy:

1. Share Nighttime Duties

Rotate shifts with a partner or trusted helper so each person gets at least one longer block of uninterrupted sleep.

2. Nap When Baby Naps

Even short 20–30 minute naps help reduce sleep debt and improve alertness.

3. Create a Pre-Sleep Routine

Dim lights, skip screens, and do something calming (reading, warm shower, breathing exercises) before bed.

4. Prep for the Night in Advance

Have diapers, wipes, bottles, and snacks ready so nighttime wake-ups are quick and low-effort.

5. Pump and Store Milk

If you’re breastfeeding, pump during the day so someone else can handle one or more night feeds.

6. Limit Caffeine Late in the Day

Cut off coffee, tea, and sodas about 6 hours before bedtime to improve sleep quality.

7. Keep Baby Close (Safely)

A bedside bassinet can make night feeds quicker and less disruptive to your sleep (but avoid bed-sharing if unsafe).

8. Accept or Ask for Help

Say “yes” to meals, chores, or childcare offers, and consider hiring a sitter or postpartum doula if possible.

9. Skip Non-Essential Chores

Laundry, dishes, and errands can wait—prioritize rest over perfection.

10. Watch for Red Flags

If you feel overly fatigued, anxious, or notice mood changes, talk to a doctor—sleep loss can contribute to postpartum depression.

I think the secret sauce to this is that there is no secret sauce. Every child is different and every mom is too.

You’re doing great, Mama, and I believe in you. Believe in yourself too!