5 Common Sleep Challenges for New Moms (and How to Ease Them)

Here are five of the most common sleep challenges moms face in those early months—and how small changes, like adding white noise or using a wake-up light, can help lighten the load.

1. Chronic sleep deprivation

When you're up multiple times a night, your body and mind never fully recharge. Research shows most new parents get less than five hours of sleep per night. And mothers in particular often experience more night wakings than partners.

Sleep deprivation isn’t just about being tired. It can lead to mood swings, difficulty concentrating, and feeling overwhelmed. It's a tough season—but you're not alone. Even short rest periods or small sleep improvements can make a big difference over time.

2. Frequent night wakings

Most babies don’t sleep through the night right away. Nearly 60% of parents with infants under one year say their baby sleeps no more than four hours at a stretch.

That means you’re likely getting up more than once each night. It’s exhausting. And while it’s completely normal, it can still feel incredibly hard. A consistent soothing environment—like soft white noise—can help your baby settle more easily between wake-ups.

3. Trouble getting the baby to sleep

Few newborns fall asleep on their own. Most need time and help to learn how. That often means feeding, rocking, and comforting until they finally drift off.

If your baby is overstimulated or not quite tired, bedtime can be a battle. Creating a calming bedtime routine and limiting sensory input before sleep can make it easier. A dark room and steady background sound help your baby recognize it’s time to rest.

4. Confused day-night rhythm

Newborns don’t yet understand the difference between day and night. It's common for them to nap more during the day and wake frequently at night.

Around six weeks old, their internal clock starts to form—but it needs your support. Simple changes help: keep the room bright during daytime feeds, open curtains in the morning, and take short walks outside. At night, dim the lights and keep things quiet. This contrast helps guide your baby into a more natural rhythm.

5. Struggling to wake up in the morning

After a broken night, mornings can feel brutal. Being jolted awake by a crying baby or loud alarm is anything but peaceful.

A gentler start can help. Studies show that waking up with gradually increasing light (like a sunrise alarm) makes it easier to get out of bed and feel alert. Even on little sleep, a softer wake-up routine can help you start the day on a better note.

Support for your sleep journey

The early months with a baby are full of love, change—and yes, sleep challenges. But you're doing your best. And tools like calming sound and gentle light can ease the edges of even the hardest nights.

You don't need perfection. Just small steps that help you feel a bit more rested, a bit more like yourself.