Sleep Strategies: Before & After Baby Arrives

Meta: Tips for better sleep during pregnancy and postpartum. Learn safe newborn sleep practices and how parents can cope with sleep deprivation.

Getting quality sleep during pregnancy and the postpartum period can feel like a distant dream. From restless nights in the third trimester to newborn sleep rhythms that leave parents running on fumes, rest becomes one of the most valuable resources for families. The good news? While perfect sleep isn’t realistic, there are gentle strategies that truly help.

Pregnancy & Sleep Changes

Sleep needs and patterns change throughout pregnancy:

• First Trimester: Hormonal shifts, nausea, and frequent urination can disrupt rest.
• Second Trimester: Often a “sweet spot” for sleep, though vivid dreams may occur.
• Third Trimester: Back pain, heartburn, and baby’s movements often make sleep difficult.

Tips for Better Sleep During Pregnancy

• Use supportive pillows between your knees and under your bump.
• Sleep on your side (left side is often comfiest) to support circulation.
• Limit caffeine and avoid large meals close to bedtime.
• Try calming routines like deep breathing, a warm shower, or a few gentle stretches.

Newborn Sleep Realities

• Newborns sleep 14–17 hours in a 24-hour period, but in short stretches of 2–4 hours.
• Night wakings are biologically normal; frequent feeding supports growth and bonding.
• Safe sleep: place baby on their back, on a firm surface, with no loose bedding, pillows, or toys.

Survival Tips for New Parents

• Nap when baby naps—yes, even if dishes are in the sink.
• Take shifts with your partner for night wakings where possible.
• Accept help from family or friends so you can rest or shower.
• Keep nighttime feeds calm and quiet; low lights and soft voices help baby back to sleep.

Transitioning Toward Longer Sleep

By around 3–4 months, many babies begin consolidating sleep at night. Gentle routines help:

• Create a consistent bedtime ritual (bath, feed, lullaby, down to sleep).
• Keep daytime feeds bright and interactive; nighttime feeds calm and brief.
• Avoid rigid “sleep training” too early—flexibility is key in the newborn months.

Supporting Parents’ Sleep & Wellbeing

• Aim for at least one uninterrupted 4–5 hour stretch of sleep each night (trade off with your partner).
• Consider a “dream feed” before you go to bed to extend your next stretch.
• White noise can help everyone drift off more easily.

This article is for educational purposes and not a substitute for medical advice. Always consult your healthcare provider for personalized guidance.