10 Sleep Tips For Breastfeeding Moms

mom co-sleeping with baby

With our busy lives as moms, the one thing that we really want to count on is waking up feeling rested. If you have trouble falling back to sleep after those frequent night wake-ups with your baby, the sleep you’re missing can really take a toll on you.

Personally, I have always had problems with falling asleep and staying asleep through the night. During my son’s early years, sleep was particularly difficult for me. After his night feedings, or if he woke up when he was teething, I often could not go back to sleep. I’d be up for hours, agitated and exhausted by the time morning came.

Here are 10 sleep tips that are effective & safe for breastfeeding mamas:

1. Calcium & magnesium. A calcium/magnesium mineral supplement taken before bed can help you enjoy a deeper sleep.

2. Gentle sleep herbs. Experiment with gentle herb sleep aids to find one that is not too strong. A little can often be enough. Herbal nervines are a wonderful, gentle choice to explore.

3. Homeopathic sleep aids. Hyland’s Calms is a simple and very gentle remedy which can be taken before bed, or if you wake up at night and have difficulty getting back to sleep. Most importantly, it’s safe to use if you’re breastfeeding.

4. Keep lights low in the evening.

5. Avoid bright lights if you’re awake.

6. Relaxing music. Listen to a deep relaxation audio recording so that your body can at least go into relaxation mode even if you can’t sleep.

7. Keep your room as dark as you can.

8. Hot milk. Drink hot milk to help your body relax and feel sleepy before bedtime. Cow or goat milk works best.

9. Protein breakfast. If you wake up after a bad night’s sleep, make sure you have quality protein at breakfast to help stabilize blood sugar which will be out of balance from lack of sleep.

10. Chinese medicine. According to Chinese Medicine, an inability to fall back asleep is a symptom of overall deficiency. See a licensed Traditional Chinese Medicine practitioner for help balancing your body postpartum.


It’s important that you get as much good quality sleep as you can. If you’re not able to sleep well over a long period of time, it can negatively impact your mental and physical health. Devote some time to getting this part of your life working well. It’s highly worth it.

Mariana Kurko
Mari is a licensed practitioner of Chinese medicine, a singer/songwriter and the creator of Mamashine. She is also a survivor of postpartum depression. Mari lives with her energetic son, her husband and various animals in Austin, TX.

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