You Can Sleep Again: A Simple Plan for Better Nights

Having a baby in the house doesn’t mean sleep is gone forever, it just means sleep may look a little different for a season. You’re not meant to run on empty, and with the right approach, restful nights are absolutely possible again. There are a few simple, intentional steps you can take for yourself now (and for your baby when he or she arrives!) that can make a meaningful difference in how your nights unfold. With a little preparation and the right guidance, you can set the stage for better sleep for your whole family.

5 Tips to Great Sleep 

1. Keep a consistent wake up time in the morning.
   • Did you know that a consistent wake time plays a role in your nighttime hormones?
   • Remaining consistent with both bedtime and wake time will help you achieve those natural bedtime hormone levels. (And these days, ANYTHING to wrangle those hormones, right?! This will help!)
2. Daytime sleep affects nighttime sleep. 
   • Of course, we want to ensure that our babies have consistent nap opportunities. But the biggest thing is not to let those naps last too long or too late. Think about it. If you nap too long or too late, do you have trouble going to sleep at night? Of course, you do! Sweet babies are no different.
   • Generally, naps should be under two hours and end by 4 pm.
3. Light is for shorter stretches of sleep, and darkness is for longer stretches. 
   • We want to create an ideal sleep environment  that allows our bodies to know that it is nighttime. Our hormones respond to light, whether it is the sun or artificial light.
     • We recommend a dual-firmness crib mattress.
   • Keep the room as dark as possible. (Bonus tip: Turn off all electronics 30 minutes before bedtime.)
4. Movement is beneficial.
   • You may not feel like you have tons of extra energy these days. (After all, you ARE growing a human!) But just in case, you’ll want to make sure extra energy gets burned off in the late afternoon or early evening.
   • When your baby arrives, you may notice increased fussiness as you get closer to the evening hours, so you’ll want them to exercise. Aim for around 30 minutes of movement (tummy time, play mat, wiggling with mom or dad, etc.) after dinner.
5. Use a sound machine!
   • In infants, white noise helps the body get into and stay in that restorative REM sleep. It relaxes the body and minimizes additional stimulation. And for you, a white noise machine will get you to sleep faster and help you stay asleep.
   • Learn more about the LectroFan Classic and why we love it!

Ultimate takeaway: SLEEP IS IMPORTANT. Here at Moms on Call, we just use the natural rhythms of life to produce more predictable results. Basically, sunshine, exercise and a solid routine will get the job done.

But please don’t believe the lie that having a newborn means you’ll never sleep again. If you fear how lack of sleep will affect you once that sweet blessing arrives, understand your baby is no different. And your baby needs sleep too!

Additional Support

Moms on Call consulting services are designed to give parents personalized, expert support when they need it most. Whether you’re navigating newborn sleep, feeding challenges, toddler behavior, or daily routines, our certified consultants meet you where you are with practical, step-by-step guidance that actually works. This is more than just advice, it’s a clear plan tailored to your family, your baby, and your goals, so you can feel confident in your decisions and supported every step of the way. With Moms on Call, you don’t have to figure it out alone, you have a trusted expert in your corner helping you create calmer days and more restful nights.

0-6 Month Book (20th Anniversary Edition)

The Moms on Call 0–6 Month Book is your go-to guide for navigating those early months with confidence and clarity. Designed by pediatric nurses, it provides simple, step-by-step routines for sleep, feeding, and daily structure so you’re not left guessing what comes next. From bringing your baby home to establishing healthy sleep habits, this book equips you with practical tools that grow with your baby and support the whole family. It’s like having a trusted expert by your side, helping you create consistency, ease the overwhelm, and build a strong foundation for your baby’s first six months.