The Sleep Survival Guide for Moms — 6 Ways to Prioritize Sleep

By on May 7, 2021

Featured image for: The Sleep Survival Guide for Moms — 6 Ways to Prioritize Sleep

In a survey we conducted back in September 2020, 93% of moms reported getting less than 8 hours of sleep a night! With higher levels of stress, increased screen time, and major lifestyle changes (like kids buzzing around at home all day), parents — moms in particular — are battling coronasomnia.

So whether you’re a new parent or you’ve been around the block a couple of times already, here are 6 ways to consistently prioritize sleep, in what will notably be the busiest years of your life!

1. Set boundaries and create space for yourself

Boundries

While life has gotten a bit more convenient and commute times drastically reduced in the era of Zoom calls, not having this clear distinction between work, personal time, and home life actually exacerbates stress — you will always be ‘on’ or reminded of unfinished tasks and the temptation to answer just one more email will be all too great.

Designating separate spaces in your home, and particularly avoiding bringing work into the bedroom, can greatly help you wind down both mentally and physically at the end of the day.

 

2. Be mindful of the media you consume

Be Mindful

Really try to stay away from watching or reading the news before bedtime and do something for yourself that will inspire or put you in the right mindset.

We suggest spending 20 minutes writing in a gratitude journal, listening to a funny podcast, or indulging in that book or magazine that has been neglected because “life just got too busy.”

 

3. Schedule ‘worry time’ but not at the end of the day

Worry TIme

Yes, this is actually a thing and a technique used in cognitive-behavioral therapy (CBT). Block off 10 minutes in your calendar (ideally in the afternoon and after you’ve had lunch) where you are allowed to freely worry and stress about the things going on in your life.

The goal is to relieve anxiety and address the causes of that worry before it spirals out of control.

 

4. Practice good sleep hygiene

Sleep Hygiene

Just as you have a bedtime routine of brushing your teeth and changing out of your day clothes for something more comfortable, this involves consistent practices that you will incorporate every day so your body and brain get accustomed to it.

  • Going to bed and waking up at a set time
  • Dimming your lights 30 minutes before you lie down
  • Listening to relaxing music and anything else that will help you wind down.
  •  

5. Avoid blue light exposure

Avoid Blue Light

Don’t #NetflixAndChill or engage in doom-scrolling on social media! Start decreasing your screen time 2 hours before your bedtime to avoid throwing your circadian rhythm (your body’s biological clock) out of whack. It is actually wise to keep all electronics out of the bedroom altogether.

 

6. Incorporate Meditation and Mindfulness-Based Stress Reduction (MBSR) into your routine

Meditation

Mindfulness can enhance emotional regulation and help us maintain an inner calmness despite our outside worlds being flipped upside down. Expectful is our go-to app for bringing zen into our lives. They have a large collection of mediation and sleep resources for fertility, pregnancy, and parenthood and you can try it out for free for 7 days.

 

A solid, restful night helps build up our immune systems, improves mental and emotional health, and allows us to be our best selves for our partners and children. If you are having extended periods of sleep challenges, the Sleep Foundation is a comprehensive and dependable website with expert advice that can help you out.

Related Articles

Supporting Pumping Moms in the NICU: A Guide for Dads and Partners
11/29/23
Family Health, Pumping & Feeding

Supporting Pumping Moms in the NICU: A Guide for Dads and Partners

Pumping breast milk in the NICU is a demanding task, and as a dad or partner, you play an essential role in supporting pumping moms through this journey. From the pressure to maintain a consistent pumping schedule, establish and maintain a sufficient milk supply, to navigating the roller coaster of emotions like guilt, frustration, sadness, and exhaustion—the need for support has never been greater. This guide offers practical ways to provide assistance and emotional support to pumping moms in the…

Why Breastfeeding Support at Corporate Events Matters More Than You Think
5/12/25
Travel Tips, Workplace Support, Employers

Why Breastfeeding Support at Corporate Events Matters More Than You Think

Breastfeeding parents want to attend the same career-building events as everyone else—sales meetings, client offsites, professional trainings, annual conferences. These are the moments where teams align, relationships deepen, and careers move forward. But for too many pumping parents, these opportunities are off-limits—not because of interest or commitment, but because of logistics. When Pumping Makes Travel Seem Impossible For a parent who is breastfeeding, saying yes to an event means navigating an extra set of complex needs that other attendees don't…

What To Do With Your Frozen Stash of Breast Milk During a Power Outage
6/10/21
Family Health, Pumping & Feeding

What To Do With Your Frozen Stash of Breast Milk During a Power Outage

When nature strikes and the power is out, these handy tips will help shed light on how you can keep your breast milk safe and your baby fed during a dreaded power failure! How to keep your breast milk frozen as long as possible: During a power outage, the most important thing to do is keep the freezer closed! According to the USDA, a full freezer can hold its temperature for approximately 48 hours if the door remains closed. The…

Back to Top