The Best Sleep Strategies for New Moms and Dads

New parents can improve their sleep by taking naps when the baby sleeps ✿ creating a peaceful sleep environment ✿ avoiding stimulants before bed ✿ and using supplements like magnesium and iron to support recovery and energy.

Written by Jane Laurine Venida

Updated on September 28, 2025

6 min-read

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The Best Sleep Strategies for New Moms and Dads

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The journey of becoming new parents is filled with immense joy, but also new challenges, and one of the biggest struggles is sleep. Whether you’re adjusting to a newborn’s schedule or balancing work, life, and baby duties, sleep deprivation can take a toll on your well-being. In this blog, we’ll share practical sleep strategies that can help both moms and dads get more restful nights during the newborn phase.

Why Sleep is Crucial for Parents During the Newborn Stage

Sleep is essential not only for physical health but also for mental clarity and emotional well-being. As new parents, it’s easy to forget how much of an impact sleep has on your overall health and energy levels.

Sleep deprivation can:

✿ Disrupt hormonal balance, affecting mood and energy levels
✿ Interfere with milk supply for breastfeeding moms
✿ Lead to feelings of anxiety, irritability, and even depression

Getting enough sleep isn’t just about feeling rested; it’s vital for your body’s ability to recover and stay healthy.

Sleep Deprivation and Hormonal Imbalance

For new moms, sleep deprivation can significantly affect your hormones, particularly those related to stress, energy, and lactation. Without enough rest, the body produces higher levels of cortisol, a stress hormone, which can negatively impact your milk supply.

Restful sleep helps regulate cortisol and promotes the production of lactation hormones, like prolactin. By prioritising sleep, you not only restore your own energy but also support your baby’s nutritional needs.

Co-Sleeping vs. Crib Sleep: What’s Best for Your Family?

The topic of co-sleeping versus crib sleeping is a common debate among new parents. Each option has its own benefits and potential drawbacks, so it’s essential to consider what works best for your family’s needs.

Co-Sleeping

Co-sleeping can make nighttime feedings easier and allow you to bond with your baby. However, it can also make it harder for parents to get quality rest. Parents may find themselves waking up more frequently to check on their baby or be disrupted by movements.

Crib Sleeping

Crib sleeping is often recommended by experts for promoting safe sleep. While it may require more effort in the beginning, such as getting up to feed or soothe the baby, it can help everyone get more rest in the long term.

Best Vitamins for Energy Postpartum

Sleep is a crucial factor in energy levels, but the right nutrients can make a world of difference. Postpartum fatigue is common, but adding the right supplements to your routine can help replenish your energy and combat exhaustion.

Here are a few supplements that can support your energy levels during the postpartum period:

Prenatal vitamins like Evernatal offer full-body nourishment, helping you recover from childbirth and support overall wellness.
Iron supplements like Ironbiotic are great for boosting energy and supporting gut health.
Magnesium is another essential nutrient that helps with stress reduction and muscle recovery, such as the Mitomag supplement.
Vitamin D plays a crucial role in immune support and energy, which you can boost with Sol Drops.

A balanced combination of these vitamins and minerals can go a long way in restoring your energy and helping you feel your best, even during the sleepless nights.

Tips for New Parents to Sleep Better

In addition to the right supplements, here are some strategies you can try to improve your sleep:

Nap when your baby naps: It’s tempting to use your baby’s nap time to catch up on household chores, but taking a short nap will benefit your body more than pushing through exhaustion.
Set a bedtime routine: A consistent pre-sleep routine for both parents and babies can help signal to your body that it’s time to wind down and prepare for rest.
Share nighttime duties: If possible, divide the night shift with your partner so that both of you get some uninterrupted sleep.
Limit caffeine: It might be tempting to drink coffee, but consuming caffeine too late in the day can impact your ability to fall asleep later.
Create a restful environment: Ensure that your bedroom is conducive to sleep. Keep the room dark, quiet, and cool to promote better rest.

How Dads Can Support Better Sleep for Moms

Dads play a crucial role in helping moms get the rest they need. Here’s how they can make a difference:

Take on nighttime feedings: If you’re formula feeding, offering to handle some night feedings can give mom a much-needed break.
Help with baby care during the day: Taking over certain responsibilities, like diaper changes or calming the baby, can allow moms to rest more during the day.
Offer emotional support: Sometimes, the best way to help is just by being there for your partner, offering encouragement, and being understanding when sleep is elusive.

Conclusion

Sleep may seem like a distant luxury for new parents, but with the right strategies, it is possible to improve both quantity and quality of rest. Prioritising sleep, supporting your body with the right vitamins, and communicating openly with your partner can help you both navigate this challenging but rewarding stage.