Sleep Hygiene: Habits to Improve Your Rest and Wellness

Today, we’re going to talk about sleep hygiene—the habits and routines that can help you get better quality sleep. This is so important for overall health and wellness, and especially for mamas navigating life with newborns. While the quantity of sleep might be shorter with a little one in the house, there are steps we can take to improve the quality of the sleep you’re getting, even in those short stretches.

Why Sleep Matters

You might wonder: why is sleep so crucial? Sleep disturbances can actually increase the risk of developing pain conditions over time. Think about it—sometimes aches and discomforts wake us up, but poor sleep itself can also lower our pain threshold, making our bodies feel aches more intensely. Sleep isn’t just about feeling rested; it’s about helping our brain and nervous system manage pain effectively.

Research also shows that sleep quality can predict overall health. Poor sleep can make us more susceptible to sickness, reduce patience and tolerance, and contribute to chronic aches and pains throughout the body.

On the other hand, healthy sleep habits help:

• Reduce inflammation in the body

• Lower the risk of sickness

• Boost overall well-being

  
  

Now, let’s talk about some practical ways to set yourself up for better sleep.

Practical Tips for Better Sleep

1. Set a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your biological clock. Exposing yourself to bright natural light first thing in the morning also helps your body know it’s time to start the day.

2. Use Your Bed for Sleep (and Sex!) Only

Avoid eating, working, or watching TV in bed. This trains your brain to associate your bed with sleep. If you can’t fall asleep within 20 minutes, get up and do something relaxing until you feel sleepy again—like reading, meditating, or prayer.

3. Create a Relaxing Bedtime Routine

Wind down with calming activities:

• Warm bath

• Reading

• Meditation or prayer

• Gentle stretching

  
  

Avoid stimulating activities right before bed, like stressful conversations, intense TV shows, or vigorous exercise.

4. Exercise Strategically

Moderate to vigorous exercise earlier in the day can help improve sleep at night. Save bedtime for gentle stretching or relaxation. Staying active helps you “earn” your deep, restorative sleep.

5. Limit Caffeine, Alcohol, and Nicotine

• Avoid caffeine at least 4 hours before bed

• Avoid alcohol and smoking at least 3-4 hours before bedBoth can interfere with deep, restorative sleep and may increase nighttime awakenings.

  
  

6. Avoid Sleep Aids and Daytime Naps

Try to rely on natural sleep cues rather than medications. Limit naps to 30 minutes and avoid them in the evening to ensure nighttime sleep comes easier.

7. Optimize Your Sleep Environment

Make your bedroom a calm, comfortable place:

• Reduce light and noise (consider earplugs, eye masks, or blackout curtains)

• Keep the temperature cool, around 65–66°F

• Use a supportive mattress and pillow

• Avoid large meals or excessive liquids 2–3 hours before bedtime

  
  

When to Seek Help

If you’ve tried all these strategies and still struggle with sleep, it may be time to consult a healthcare professional. Persistent issues could be related to sleep apnea or other underlying conditions that need attention.

Final Thoughts

Good sleep is foundational to your physical, mental, and emotional health. By creating consistent habits and a sleep-friendly environment, even mamas with newborns can experience more restorative rest. Remember, it’s not about getting perfect sleep every night—it’s about setting yourself up for the best sleep possible, one habit at a time.

Sleep well, take care of yourself, and keep prioritizing your wellness. You deserve it!

With love,

Dr. Amanda

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