Congratulations on your new arrival! Being a new mother is an exciting and rewarding experience, but it can also be exhausting and mentally taxing.

Planning for the fact that your sleep pattern will change requires you to be agile as babies are not born with a sleep-wake cycle.

The sleep-wake cycle takes time to develop with the first 3 months being the most crucial, so whilst a newborn may sleep a lot, they also wake up a lot for feeding and nappy changes which is a 24/7 commitment... it's one of the reasons why we created the malo. nappy rash spray and no-double-dip nappy rash creme for sleep deprived mums!

Establishing a sleep-wake cycle will help with sleeping for longer periods through the night so it is important that for the first weeks you are prepared for the effects it will have on you and your sleep cycle.

Below are our best sleep tips for new mothers and right at the bottom of the article we have a foolproof guide on how to fall asleep in 60 seconds or less.

Here are malo.'s 10 sleep tips that can help you get the rest you need:

1. Sleep when your baby sleeps: When your baby is napping, try to rest as well. Even if you can't fall asleep, lying down and closing your eyes can be rejuvenating.

2. Ask for help: Don't be afraid to ask your partner, family, or friends for help with the baby. Having someone else take care of your baby for a few hours can give you a chance to catch up on sleep.

3. Prioritise sleep: Make getting enough sleep a priority. This means that you may need to let other things go for a while, such as cleaning or running errands.

4. Create a sleep-conducive environment: Make your bedroom as dark, quiet, and comfortable as possible. Consider using blackout curtains, earplugs, or a white noise machine to block out distractions.

5. Develop a bedtime routine: Establishing a consistent bedtime routine can help signal to your body that it's time to sleep. This can include activities such as a warm bath, reading a book, or listening to calming music.

6. Avoid caffeine: We know it is an obvious one but caffeine can interfere with sleep, so it's best to avoid it if possible.

7. Take naps: If you're having trouble sleeping at night, taking a nap during the day can help you feel more rested. Just make sure to keep naps short (20-30 minutes) so you don't disrupt your nighttime sleep.

8. Stay active: Regular exercise can help improve the quality of your sleep. Even light exercise, such as a walk around the block, can make a difference.

9. Practice relaxation techniques: Relaxation techniques, such as deep breathing or progressive muscle relaxation, can help you unwind and fall asleep more easily.

10. Be patient: Remember that getting enough sleep may take time. Be patient with yourself and your baby, and don't hesitate to reach out for support if you need it.

Now, as promised, here is our foolproof guide on how to fall asleep in 60 seconds or less.

There are several techniques that can help you fall asleep quickly, here's a simple one that can be done in 60 seconds:

1. Find a comfortable position in your bed, lying on your back or your side.
2. Yawn 6 times to trick your brain to fall asleep then follow with a deep breath in through your nose, tense all of your muscles your muscles and with the exhale through your mouth, relax your muscles while feeling yourself melt into your mattress.
3. Close your eyes and clear your mind of any distracting thoughts whilst you repeat the breathing technique in step 2.
4. Visualise yourself in a peaceful place, like a beach or a forest and remember to be grateful you are in the most comfortable place you can be - your bed.
5. Slowly and deeply inhale through your nose for a count of 4.
6. Hold your breath for a count of 7.
7. Exhale slowly and completely through your mouth for a count of eight.
8. Repeat steps 5-7 for four breath cycles.

This technique is known as the 4-7-8 breathing technique and it can help slow your heart rate and relax your body, making it easier to fall asleep.

It may take some practice to master, but with regular practice, it can become a habit that helps you fall asleep quickly and easily especially in a time where sleep is an utmost priority!

Good night!