Mindfulness for Sleep-Deprived Moms: Restorative Practices

Restorative practices help create peaceful moments during night wakings.

Sleep deprivation is a common challenge for new mothers, often leaving you feeling exhausted, overwhelmed, and emotionally drained. While it may not be possible to get a full night’s rest, practicing mindfulness can help you restore your energy, find moments of calm, and nurture your well-being even during sleepless nights.

Gentle Body Scan for Rest

When you can’t sleep, try a simple body scan. Lie down or sit comfortably, close your eyes, and bring your attention to each part of your body, starting from your toes and moving up to your head. Notice any sensations, tension, or areas of comfort. This practice can help relax your body and mind, making it easier to rest, even if you’re not sleeping.

Mindful Breathing During Night Wakings

Mindful breathing is an easy restorative practice during night wakings

Meta Description: Discover mindfulness for moms to combat sleep deprivation. Learn restorative practices to nurture well-being and find calm even when tired.

If you’re up with your baby at night, take a few slow, deep breaths. Focus on the rise and fall

of your chest or the feeling of air entering and leaving your nose. Mindful breathing can help reduce anxiety and bring a sense of peace, even in the middle of the night.

Acceptance and Self-Compassion

Acknowledge that sleep deprivation is hard, and it’s okay to feel tired or frustrated. Offer yourself kind words, such as “I’m doing my best,” or “This is a tough moment, but it will pass.” Practicing self-compassion can ease emotional stress and help you cope with the challenges of new motherhood.

Restorative Moments Throughout the Day

Look for small opportunities to rest and recharge, even if it’s just for a few minutes. Sit quietly with your baby, close your eyes, and take a few mindful breaths. Allow yourself to pause and let go of any pressure to be productive all the time.

Mindful Gratitude Before Bed

Before you go to sleep, reflect on one thing you’re grateful for from the day. This simple practice can shift your focus from exhaustion to appreciation, helping you end the day on a positive note.

Mindfully Meet yourself with Kindness and Presence

Remember, mindfulness isn’t about achieving perfect calm or eliminating tiredness—it’s about meeting yourself with kindness and presence, no matter how little sleep you get. By weaving restorative practices into your routine, you can support your emotional and physical well-being during this demanding season.

Remember, your mindfulness routine can be as simple or as detailed as you need. Mindfulness in everyday life can be achieved in tandem with the cultivation of gratitude and expansive love, creating a few moments of calm and connection, and setting a nurturing tone.

If you need some more support during your journey in motherhood, don't be afraid to reach out. Kathy Morelli, LPC, is currently accepting new clients and only practices using the HIPAA-compliant app called Doxy.me. Kathy accepts most insurance plans.

Please contact Kathy via her Psychology Today profile.