My baby is due in less than two months, and I’ve moved on from worrying about labour (what will be will be) to wondering how on earth I’ll cope with week after week of sleepless nights. It’s the one thing everyone warns you about before having a newborn: you’ll be wandering around bleary-eyed while they lie there, demanding milk and nappy changes at 3am.

Is there any way that you can prepare yourself for that kind of sleep deprivation? And is there anything you can do to help the baby sleep a little longer at night so you have a bit more time to recover? To find out more, we’ve been speaking to a couple of baby experts. Read on to find out what to do before the baby arrives and what practical steps you can take once they’re here and demanding attention throughout the early hours.

The power of daytime contact naps

We know that naps can be great for adult mental health and energy but only if they’re done correctly. Snooze for too long and you might struggle with lethargy and sleep later on; get them right, however, and naps can transform your mood, concentration and energy. It’s the same for babies, says Vern Hill, a babywearing movement expert and founder of Carifit. He says that contact naps – and specifically babywearing naps – create a positive cycle of reduced stress, better daytime sleep and emotional security.

“Contact naps trigger the release of oxytocin (the ‘love hormone’) in both mother and baby. This reduces stress, promotes bonding and can help prevent postpartum anxiety or depression in mothers,” he tells Stylist. “Lower stress in the mother leads to a calmer environment for the baby, further improving sleep quality for both mum and baby.”

Contact naps can also help reduce fussiness and overstimulation in babies. “Babies often struggle to process all the new sensory experiences they encounter throughout the day. Contact naps provide a safe, soothing space where they can decompress, reducing evening fussiness (often called the ‘witching hour’) and leading to an easier bedtime,” Hill explains. He points to a study published back in the 80s, which found that six-week-old babies cry 51% less during evening hours when worn in their carrier.

Benefits of contact naps include

More regulated infant sleep cycles

We’re becoming more familiar with working to our own circadian rhythms, but perhaps given the link to biohacking, we don’t always associate this with a baby’s sleep cycle. They tend to have ‘immature’ circadian rhythms but close contact with their caregivers, Hill says, helps to regulate sleep cycles by reinforcing biological cues like body warmth, breathing patterns and movement. He explains: “This makes it easier for them to transition to longer, more consolidated sleep stretches at night. Quite simply: good sleep leads to good sleep.”

Longer, restorative napping

It might sound counterintuitive, but Hall says that babies who nap better tend to fall asleep faster at night. That’s because babies can become overtired if they’re not well rested, and that elevates cortisol levels. “Babywearing allows for longer, more restful naps by mimicking the womb environment – providing gentle motion, warmth and security,” he explains.  

Better melatonin production

“Proximity to the caregiver during naps helps babies regulate melatonin levels,” says Hill. “Skin-to-skin contact, warmth and familiar scents support the natural production of melatonin, the sleep hormone, which contributes to better nighttime sleep.”

Reduced anxiety

Think about it: your baby has just spent nine months nestled inside you and then, suddenly, they’re pushed or taken out and they’re physically alone for the first time. That must be scary. Contact naps in a carrier or wrap, however, mimic the closeness baby once experienced, and that means they’re more likely to feel safe and calm, reducing that separation anxiety and risk of nighttime waking. 

Comfort is king when it comes to sleeping through the night

Heidi Skudder is the founder of Positively Parenthood and author of Your Positive Baby Sleep Book, and she says that while some practitioners have precise guidelines around when babies might start to sleep through the night, in her experience, it all just depends on the baby. Saying that, she tells Strong Women that your best shot at having a baby who sleeps well is by making them comfortable. “Forget about breast or bottle fed, how old they are or what they weigh – very simply, it’s about whether or not the baby is comfortable enough to sleep well. That means a baby who is well-winded, has no digestive discomfort and who is able to settle easily because they are not experiencing any colic or bloating.” 

That might sound like quite a checklist, but Skudder insists that there are plenty of things that new parents can do to help. “Those include regular winding (forget the myth that breastfed babies don’t need winding), introducing probiotics to help the gut feel good, keeping an eye on feeding and ensuring baby is drinking the milk formula that suits them.”

She also says bedding matters. You wouldn’t expect an adult to sleep soundly in an uncomfortable bed, so why would a baby? “We recommend Stokke’s Snoozi Bassinet, which is the perfect and much safer alternative to co-sleeping,” says Skudder. “This bassinet provides a consistent, cosy space for your newborn to sleep, and can be placed right next to the bed to allow you to check on baby in the night without getting up.”   

5 ways gentle exercise can help you to sleep better before the baby arrives

One of the difficult things about late-stage pregnancy is disturbed sleep. The aching hips, the snoring, the incessant thirst… by the time you reach month eight, you can barely remember what it was like to have an undisturbed night. And that’s especially worrying when you realise that you might not have a full night’s sleep for another eight months. But, according to Hill, exercise is one of the most powerful tools we have for getting a good night’s sleep during pregnancy.

Try lower intensity movement to reduce perinatal anxiety

“Pregnancy can bring hormonal fluctuations that increase stress and anxiety, making it harder to relax at night. Exercise, particularly low-to-moderate intensity activities like prenatal yoga, walking and swimming, helps release endorphins, natural mood boosters that lower cortisol and promote relaxation,” he says. “Studies have shown that physical activity like yoga can significantly reduce symptoms of perinatal anxiety and depression, both of which can interfere with sleep.”

Think about mobility and slow strength training for aches and pains

The more pregnant you are, the less you might fancy going to the gym – and that’s absolutely fine. But it is worth spending a little time doing YouTube pregnancy pilates, mobility and/or strength training at home (I’ve been loving The Bump Plan) to avoid too much strain going into your back, hips and joints. Those kinds of workouts help to strengthen muscles, improve posture and reduce pregnancy-related pain.

Get walking to improve circulation

Swelling (edema) and poor circulation are common pregnancy concerns, and they can cause leg cramps, restless legs and more. Walking can help to increase blood flow and lymphatic drainage, reducing swelling and improving oxygen delivery to your tissues, while research indicates that regular movement, including walking or stretching before bed, can reduce the frequency and severity of restless leg syndrome symptoms in pregnant women.

Move during the day to relax more at night

Pregnancy often disrupts the body’s circadian rhythm, leading to insomnia and fragmented sleep, says Hill. “Exercising during the day helps reset the internal body clock by increasing sleep drive at night. A study in 2017 found that moderate physical activity improves sleep onset latency and sleep quality, reducing nighttime awakenings and improving deep sleep cycles.”

Try a spot of stretching before bed to improve sleep quality

Hill explains: “As pregnancy progresses, the body produces relaxin, a hormone that loosens ligaments and joints in preparation for childbirth. While necessary, this can cause instability and discomfort, making it harder to find a comfortable sleeping position. Strengthening core muscles, engaging in prenatal yoga and strength workouts, and maintaining flexibility through stretching can reduce tension and help align the body for better sleep posture. Research suggests that stretching exercises before bed can significantly reduce pregnancy-related musculoskeletal pain and improve sleep quality.”

Images: Getty