Regardless of how well you slept before you had a baby, your relationship with sleep—from how much you get to how you actually get it—is more than likely to dramatically change with the onset of parenthood. The better your sleep hygiene, the more likely you are to get high-quality zzzs. These ideas can help you prepare your physical and mental space for restorative rest.

Exposure to daylight is important for setting your circadian rhythms. Daylight is energizing, and the earlier you’re exposed to it, the better, says Chris Raines, a perinatal psychiatric nurse practitioner. Open your blinds or curtains as soon as you wake up, and if you can, take a stroll (solo or with your baby) outdoors.

Get plenty of daylight

Aim for four uninterrupted hours of sleep. Depending on your circumstances and level of partner support, your block could be 8 p.m. to 1 a.m., or 3 a.m. to 8 a.m. Starting out, you might need to <a href="https://hello.onewillow.com/video/blt35eb26c6b621274b" target="_self">split the night up</a> into two- or three-hour blocks.

Shift your mind-set

Keep what you need during waking sessions close at hand, so you’re not fumbling in the dark. Think: a snack, water, nightlight, burp cloth, diaper-changing pad (with diapers and wipes), white-noise machine, and/or eye mask. If you’re planning on bottle feeding, have the bottle ready; if you’re planning on pumping, keep your pump close.

Prep your sleep space

Research shows that scrolling through articles or social posts on your phone can keep you awake and make it more difficult to fall back asleep. Dr. Laurie Jones, pediatrician and founder of Dr. MILK (Mothers Interested in Lactation Knowledge), says blue light-blocking glasses can help, if you need to use your phone.

Block the blue light

Dr. Jones suggests that you bury your "trigger apps" (social media or work-related apps) in a folder within a folder so that you won't be tempted to check them during night feeds. If you do access them, it can elevate your cortisol, stressing you out and making it difficult to return to sleep.

Bury your trigger apps

Going to bed and waking up for the day at consistent times helps set and maintain your circadian rhythms, says research from the Cleveland Clinic. Such habits go a long way toward regulating your sleep cycle.

Set consistent sleep and wake times

An hour before you want to sleep, step away from screens—your phone, computer, TV, etc. “Electronics can be stimulating, keeping you awake instead of letting you fall asleep,” says Chris Raines, a perinatal psychiatric nurse practitioner. The emitted blue light can also disrupt your body’s production of the sleep hormone melatonin.

Wind down

Warm water helps relax and soothe the nervous system. And psychologically, it can feel really good to wash the stress of the day off your body.

Take a warm shower or bath before bed

Raines recommends lavender and sandalwood for their relaxing qualities. You can add these oils to a diffuser in your room, or spritz your sheets with a spray. But you might find other scents (such as chamomile, cedarwood, or eucalyptus) just as calming. Feel free to experiment!

Use essential oils

Sometimes you’ll be able to sleep; sometimes you won’t. Don’t underestimate the power of resting, even for 20 to 30 minutes, without distractions. Do your best to lie down in a room with the lights off or dimmed. Feel free to close the blinds or draw the curtains.

Lie down with the lights off and eyes closed

When you’re focused on a newborn, getting adequate sleep isn’t always easy. Here’s how to get enough well-deserved rest.

Adult Sleep 101: How to rest when caring for an infant

Your baby will sleep a lot, and you might wonder what’s normal. It’s all good!

Normalizing infant sleep

Sleep: Your baby needs a lot, and you can’t seem to get enough. It’s a quintessential parenting challenge. Learning how to manage sleep in these early days can set you up for success as your baby grows. 

Postpartum sleep strategies

Use these strategies to get adequate downtime and sleep during the early days of motherhood.

10 steps to improve your sleep hygiene