Sleep Tips for New Moms and Babies, From the Experts at Nanit
Authors: Therabody Scientists: Tim Roberts MSc; Rachelle Reed, PhD, MS, ACSM-EP
Expert contributors: Nanit Scientists: Maristella Lucchini, PhD; Natalie Barnett, PhD
Becoming a new mother changes just about everything — and in those early months, sleep might be what you miss most.
"Here's something I want every parent to hear: your stress about sleep matters just as much as your baby's sleep itself. The relationship runs both ways. When moms are more stressed, they sleep worse. When babies sleep poorly, moms get more stressed. It's a cycle that can feel impossible to escape," says Dr. Natalie Barnett, PhD, Chief Science Officer at Nanit. [1]
The good news: staying informed and equipped with sleep-supporting tips and tools can make getting a good night's rest more attainable.
"Confidence is one of the most powerful tools you have. Research shows that when parents feel informed and in control of their approach to sleep, both they and their babies sleep better. You don't need to have all the answers — you just need to feel equipped," says Dr. Barnett. [2]
Below, we break down the research on how infant and maternal sleep are connected, why protecting your own rest is essential to your health and recovery, and practical, expert-backed strategies that support your baby's sleep — and your own.
How does a baby’s sleep affect mom’s sleep?
When we talk about sleep and new motherhood, the conversation usually goes: the baby wakes, and so does mom. Research shows that the relationship between infant and maternal sleep is far more connected than we may realize, and understanding this connection can shape how you approach rest for yourself and your newborn. [1]
"When most people think about mother and infant sleep, they picture the same thing: baby wakes, mom wakes, and in the early months, that happens so often that even mothers who clock enough total hours rarely feel rested. That's because fragmented sleep prevents the brain from completing the deep, restorative cycles it actually needs to recover," says Dr. Maristella Lucchini, PhD, Nanit’s Clinical Research Lead. [3]
But the influence runs in both directions. "A sleep-deprived mother is more emotionally depleted, and babies are very sensitive to that — meaning mom's sleep quality can directly affect how easily settled her baby is, too," says Dr. Lucchini. [1]
The stakes of maternal rest are clear. "Sleep shapes the mother-infant bond in ways we don't always appreciate. When a mother is well-rested, she is more emotionally available, more attuned to her baby's cues, and more able to respond with the warmth and patience that helps a baby feel safe and secure," says Dr. Lucchini. [1]
And when exhaustion takes over, a quiet cycle can form. "The behaviors a tired mother uses to soothe her baby at night — extra feeding, prolonged rocking, extended presence at bedtime — while completely understandable, can over time make it harder for the baby to learn to settle independently, creating a cycle that fragments sleep for both," says Dr. Lucchini. [4]
Understanding this pattern is never about blame — it's about feeling equipped and informed to make decisions right for you.
Why is sleep important for new moms?
The postpartum period represents one of the most profound physiological and emotional transformations the human body can undergo. And it happens to coincide with some of the worst sleep of your life.
“Sleep is absolutely central to postpartum recovery — yet it is precisely when the body needs it most that sleep becomes the hardest to get,” says Dr. Lucchini.
The effects of sleep deprivation extend well beyond feeling tired. “Chronic sleep deprivation in the postpartum period has real, measurable consequences: slower cardiometabolic recovery, disrupted appetite hormones, elevated cortisol levels, and a significantly higher risk of postpartum depression and anxiety,” says Dr. Lucchini. [5]
Dr. Barnett adds, “Research is clear that poor sleep quality is a significant driver of postpartum depression, independent of everything else. Your sleep is a mental health issue. Full stop.” [6]
The cognitive toll of sleep deprivation can show up in several ways. “It affects concentration, decision-making, and the ability to show up fully in relationships, both at work and at home,” says Dr. Lucchini. [6]
Over time, running on empty affects more than your body. “When mothers are struggling with their own sleep and emotional wellbeing, they are more likely to perceive their baby's sleep as a problem, even when it falls within the normal range. All of this is not because of any failure on the mother's part, but because an exhausted brain simply has less to give,” says Dr. Lucchini. [6]
Science-backed sleep tips for babies during their first year of life
Every stage of your baby's first year comes with its own sleep patterns, challenges, and opportunities. Here's what the research — and experts — say to focus on at each age.
0-3 months: Focus on comfort and start simple routines
In the first three months, the goal is to follow your baby's lead. “This stage is not about sleep training or schedules. Your only job right now is to respond to your baby, keep them fed and comfortable, and start gently signaling the difference between day and night. Think bright light and normal noise during the day, dim light and calm at night,” says Dr. Barnett.
This is a great time to start simple sleep routines. “Research shows that even newborns benefit from these predictable sequences, and the habits you build now — a bath, a feed, a song — lay the groundwork for later. Rocking, feeding, or using a pacifier to help your baby sleep is completely fine at this stage — they help meet a biological need,” says Dr. Barnett.
3-6 months: Start gently shaping
Around three months, sleep naturally begins to consolidate — and there's room to start gently and intentionally shaping sleep. "Try putting your baby down drowsy but still awake — even if it doesn't work every time, you're starting to build sleep-onset independence. Keep the bedtime routine consistent, use light and sound to reinforce their body clock, and let them have a chance to settle before coming in," explains Dr. Barnett.
This window is about gentle shaping, not formal sleep training. Methods that involve crying are not recommended before 6 months.
6-12 months: Consider starting sleep training
“This is the window where sleep training, if you choose it, is both appropriate and well-supported by research. Studies show that approaches like graduated extinction (the Ferber method) and extinction lead to significant improvements in how quickly babies fall asleep and how often they wake — with no negative effects on attachment, behavior, or stress hormones at 12-month follow-up. The evidence here is really strong,” Dr. Barnett explains. [7]
A consistent schedule and bedtime routine are the foundation that everything else builds on. “By 12 months, most babies don’t need night feeds, and longer stretches of sleep become the norm,” says Dr. Barnett.
Supporting your baby's sleep is only half the equation — here's how to protect your own.
Science-backed sleep tips for new mothers
Maternal sleep isn’t separate from infant sleep — it’s part of the same system. Protecting your sleep isn’t selfish. It’s essential. Here are five science-backed tips for new mothers.
1. Prioritize one solid block of sleep over total hours
Sleep fragmentation, being woken up repeatedly, can actually be more harmful than simply getting fewer hours. Try to protect at least one 4-5 hour uninterrupted stretch each night. [8]
“This might mean your baby takes a bottle from your partner or a support person while you sleep. I know it can feel hard to hand that over, but that block of sleep can be genuinely game-changing,” explains Dr. Barnett.
If your sleep block includes hours during daylight, consider using a 100% light-blocking SleepMask to keep your environment dark.
2. Share the night shift on purpose
Research shows that higher partner involvement in the early postpartum weeks not only supports you, but it may predict fewer infant night wakings down the line. [9]
“Support matters so much in those early months: when another caregiver can share nighttime responsibilities, even occasionally, it gives mom the chance to get longer, uninterrupted stretches of sleep. That protected rest makes a real difference for both mom and baby,” says Dr. Lucchini. [10]
Dr. Barnett recommends discussing a plan together before the baby arrives. Having a plan in place — even a flexible one — can make those night shifts feel more manageable.
3. Be flexible with feeding
Breastfeeding and adequate rest don't have to be in competition. “If supplementing with formula gives you a longer stretch of sleep, that is a completely valid and evidence-supported choice,” says Dr. Barnett. “You can breastfeed and give your body the rest it needs.”
4. Look into cognitive behavioral therapy for insomnia (CBT-I)
If you find yourself lying awake even while the baby is sleeping, consider trying CBT-I. [11]
“Cognitive behavioral therapy for insomnia is highly effective for postpartum moms whose sleep anxiety keeps them awake even during quiet windows,” says Dr. Barnett. “CBT-I won’t change how often your baby wakes up, but it can transform how you experience the periods of rest you do have.”
If stress and tension are making it hard to wind down, the SmartGoggles® can help. Compression massage, heat, and vibration work together to ease you into relaxation before sleep.
5. Consider sleep training around 6 months
Sleep training may have benefits for your baby, and studies suggest it benefits maternal mood, too.
“Sleep training is one of the most meaningful things you can do for your own well-being in the second half of that first year. I know there is a lot of controversy around it. In my opinion, misinformation is primarily fueling that controversy. The evidence around the impact of sleep training is overwhelmingly positive,” says Dr. Barnett. [12]
The bottom line
“When moms sleep better, babies sleep better. And when babies sleep better, moms sleep better. Investing in your own sleep isn’t just okay — it’s essential,” concludes Dr. Barnett.
Key takeaways:
- Maternal and infant sleep are bidirectional. When moms sleep poorly, they become more emotionally depleted — and babies are sensitive to that, making it harder for them to settle. Supporting one supports the other.
- Sleep fragmentation is often more harmful than short sleep. Being woken repeatedly prevents the brain from completing the deep, restorative cycles it needs to recover.
- Postpartum sleep deprivation has real health consequences. Chronic sleep loss in the postpartum period is linked to elevated cortisol, disrupted appetite hormones, impaired concentration, and a significantly higher risk of postpartum depression.
- Find the sleep tips that work best for you and your baby. New mothers and babies both benefit from consistent, evidence-based sleep strategies — from simple newborn routines to gradual sleep shaping in the first year.
References:
- Maternal stress, sleep, and parenting
- Bidirectional Associations between Bedtime Parenting and Infant Sleep: Parenting Quality, Parenting Practices, and their Interaction
- Parenting and infant sleep.
- Benefits of a bedtime routine in young children: Sleep, development, and beyond
- Metabolic consequences of sleep and circadian disruption during pregnancy and postpartum
- Long-term mother and child mental health effects of a population-based infant sleep intervention: cluster-randomized, controlled trial
- The Ferber Method and Other Behavioral Sleep Training Methods
- Short- and long-term health consequences of sleep disruption
- Partner involvement in infant care at night is associated with better maternal sleep postpartum
- Effects of paternal involvement in nighttime childcare on child and maternal sleep: exploring the roles of relationship satisfaction and maternal competence about child sleep
- Randomized controlled trial of cognitive behavioral therapy for perinatal insomnia: postpartum outcomes
- Infant sleep training: rest easy?
