Natural Sleep Remedies
For The New Parent

Finding natural sleep remedies in order to get some much needed peaceful sleep is important after you have a baby. With a newborn at home, it is normal that your natural sleep rhythm will become altered. 

Interrupted sleep or poor quality sleep can happen for many reasons, not simply because you need to feed or comfort your baby. 

Being sleep deprived can lead to depression, so it is imperative that you do all within your power to find and use sleep strategies that work. 

Natural Sleep Remedies 

There are steps you can take to improve your sleep, as well as things to avoid that prohibit restful sleep or that can cause insomnia. 


  • Practice going to bed and waking up at the same time each day
  • Use your bed for sleep and sex only. No watching television in bed
  • Create a calming environment. Remove clutter and distraction from your bedroom
  • Create total darkness and quiet
  • Get regular exposure to daylight for at least 20 minutes daily. The light from the sun triggers your brain to release specific chemicals and hormones like melatonin that are critical to healthy sleep and positive moods
  • Regular exercise in the morning can help you sleep better at night, but exercising vigorously right before bed can have the opposite effect. If you exercise shortly before bedtime, find relaxing exercises that will calm your body and mind, such as stretching or yoga
  • Journal. An hour or so before bed, write down your feelings about the day, any of the things that are causing you worry or stress, as well as your to-do list for the next day. Simply knowing those things are written down can alleviate them from your mind at night. (see also journal therapy for postpartum depression)
  • Take a warm bath. Raising your body temperature before bed helps to induce sleep. A hot bath also relaxes your muscles and reduces tension
  • Use aromatherapy for sleep. Aromatherapy will relax you and have a soothing effect on the body, and even lead you into a sleepy state when the essential oils are inhaled


  • Avoid medications that interfere with sleep. A few of the medications that can adversely affect sleep include: 
  1. Antidepressants 
  2. Antihistamines 
  3. Decongestants 
  4. Sedatives
  5. Appetite suppressants and diet pills
  • Avoid eating right before bed (at least 3 hours)
  • Avoid beverages with caffeine
  • Avoid alcohol — even though alcohol might make you feel sleepy at first, it can cause interruptions in sleep and leads to poor-quality sleep

These strategies, once put in place, can be invaluable to new moms and dads alike who are sleep deprived. ZZZZ 

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Return from Natural Sleep Remedies to Postpartum Living

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