How do I get more sleep with a newborn?

Bottom lineGet more sleep with a newborn by sleeping when the baby sleeps, sharing night duties, keeping night feeds calm and dark, lowering expectations on chores, and following safe sleep guidance (baby on their back in their own clear space); reach out for help and talk to a clinician if you can't sleep even when the baby does or if low mood is building.

Newborn sleep is broken because babies feed around the clock, so the goal in the early weeks is to grab rest wherever you can rather than expecting long stretches.

Maximize your own sleep

• Sleep when the baby sleeps, even short naps in the day
• Share night duties with a partner where possible - take shifts or alternate feeds
• Lower the bar on chores and accept help so you can rest
• Keep night feeds calm and dark - dim lights, minimal stimulation - to help everyone resettle

Help your baby settle (safely)

• Learn your baby's tired cues and aim to settle them before overtired
• Build a simple, consistent wind-down as weeks go on
• Always follow safe sleep guidance: baby on their back, on a firm flat surface, in their own clear sleep space

Look after yourself

Severe, ongoing sleep deprivation affects mood and coping. Reach out for help, and talk to a clinician if you can't sleep even when the baby does, or if low mood or anxiety is building - these can be signs of a postpartum mood problem.

Femora helps you track your own rest and mood postpartum so you can see when exhaustion is tipping into something that needs support.