Five Tips for Exhausted Mums to Get Better Sleep.

Did you know a mother loses 700 hours of sleep in the first year of her baby's life?

And that's just the average. Some mothers lose much more than this.

When my son was a baby, I never thought I'd sleep again. I actually thought I would go crazy from the sleep deprivation. We (jokingly... or not) say that he is the reason we stopped at 3 kids. There was no way I was willingly going to repeat this again after barely surviving on 40 minute sleep cycles for months and months. 

There's a reason sleep deprivation is used as a form of torture!

It impacts everything—your memory, your decision-making, even how quickly you react. You might notice an increase in sugar cravings or feel like your immune system has packed it in. It’s no wonder that chronic sleep disruption is also linked with increased symptoms of anxiety and depression.

Deep, restorative sleep is one of our body’s built-in ways to process stress. When we’re constantly woken, we miss those deeper stages of sleep that help us reset. Even when we do sleep, we wake feeling like we haven’t.

So what can help—when you're already stretched thin?

1. Be mindful of light in the evening

Our sleep-wake cycle is regulated by two key hormones: cortisol (our get-up-and-go hormone) and melatonin (our sleep cue). Morning light signals the body to produce cortisol and wake up. Darkness prompts the brain to release melatonin and prepare for sleep.

But blue light—from phones, TVs, or even overhead lighting—can confuse that natural rhythm.

Try reducing screen time and bright lighting in the hour before bed. Switching to warm-toned lamps, dimming lights, or even wearing blue-light-blocking glasses can help nudge your body back toward sleepiness.

2. Create a wind-down ritual that feels supportive

Sleep hygiene isn’t about perfection—it’s about rhythm and cues. What signals can you give your body that it’s safe to rest?

Here are some gentle ideas:

• Turn off the TV and play calming music instead

• Dim the lights and tidy your space—just a little

• Soak in a warm bath or foot bath with magnesium salts

• Avoid vigorous activity right before bed (except for sex, which can actually support sleep)

• Choose a comforting book over something intense or heavy

• Keep your bedroom cool—ideally between 15.5–20°C—and make it a space you enjoy being in

3. Eat in a way that supports sleep

What (and when) we eat can impact our sleep more than we realise. Eating large meals or high-carb snacks just before bed can spike blood sugar levels, triggering a stress response that might wake you later in the night.

Instead, try to:

• Have your last main meal at least two hours before bed

• If you're hungry later, opt for a small, protein-rich snack

• Avoid caffeine after midday—try chamomile, lemon balm, or rooibos tea as a calming alternative

4. Move your body in the morning

Exercise—especially in the morning—can help shift your circadian rhythm forward. It tells your body, this is daytime, and helps melatonin kick in earlier at night.

Even a short walk outside in the morning light can make a difference. The bonus? You’re also getting sun exposure, which supports that nighttime melatonin production too.

Sleep in motherhood is complicated. You're not failing—you're navigating something incredibly challenging, often with very little support. Be gentle with yourself. Try one small shift at a time, and notice what feels good in your body.

You deserve rest. You deserve care. Even if it’s imperfect, it still matters.