Sleep Tips for Moms: Small Wins for Real Rest

Let’s be honest — motherhood and sleep don’t always go hand-in-hand. Whether you're soothing a newborn at 2 a.m., dealing with toddler bedtime chaos, or finally stealing a few minutes of “me time” once the house is quiet, sleep often ends up at the bottom of the list.

But here's the thing: good sleep isn’t a luxury — it’s essential. For your mental health, your physical health, and just about everything else. You may not get a full eight hours (who does?), but there are ways to sneak in more rest and feel a little more like yourself again.

Here are a few practical, low-pressure tips that might help:

1. Create a Simple Wind-Down Routine

Just like kids need cues that it’s bedtime, so do we. Try dimming the lights, putting your phone away (if you can!), and doing something calming — a hot shower, a few pages of a book, or a quiet moment tucked under a blanket with a cup of tea.

No pressure to be perfect — just a few repeated signals to help your brain slow down. Bonus points if you can stick to a rough routine, even if it’s short.

2. Make Your Space Work for You

You don’t need a spa retreat to feel rested — but a few small touches can go a long way. A natural, breathable sheet set, softer lighting, or a cozy blanket can help your room feel more restful. Even just decluttering your nightstand can create a little calm.

If you can, think about sounds, smells, and lighting. A calming white noise machine and a dimmer light can relax your senses and get you snoozing more easily. Add our scented dryer balls to your laundry to bring a soothing natural aroma to your bed.

3. Nap Like a Pro (When You Can)

If your little one naps and you’re tempted to clean the kitchen… consider lying down instead. A 20–30 minute nap can boost your energy more than an extra chore. Keep it short to avoid messing with nighttime sleep, and let go of the guilt — rest is productive.

If you’re getting zzz’s in the middle of the day (gotta do whatcha gotta do), try a mulberry silk eye mask to keep out the daytime light and refresh tired eyes, and a soft and cozy blanket for getting comfy (on the bed, couch, or anywhere else) quickly.

4. Watch for Sleep Saboteurs

Late-night scrolling, caffeine too late in the day, or stress-snacking can all mess with your sleep rhythm. 

If you can, try swapping evening coffee for something decaf or herbal. And switch out scrolling time for some short-but-sweet spa time - a little calm goes a long way to signal to our brains that it’s time for bed.

5. Let Go of Perfection

Some nights will be rough. Some weeks might be. That doesn’t mean you’re doing anything wrong. Give yourself grace. Focus on what’s in your control, and know that rest looks different in every season. Even little changes can make a difference over time.

You’re carrying a lot, mama. And you deserve to be well-rested, too. Sleep may feel impossible sometimes, but with small, intentional steps, you can feel more rested, more often.

Check our Pillow Talk Blog to learn more about all things sleep, or visit any of our 70+ store locations across Canada to chat with a Sleep Stylist - many of whom are Moms too - and get personalized advice for better sleep. From our family to yours, rest easy!