If you’re a mom, chances are you’ve had more sleepless nights than you can count. Maybe it’s because the baby’s crying, a toddler had a nightmare, or your preteen “forgot” their homework was due tomorrow. Or maybe it’s just the endless mental load keeping you up at night. Whatever the reason, moms are often the first to sacrifice their sleep—and it’s taking a toll.
A new study published in the Journal of Epidemiology & Community Health (and reported by Healthline) highlights just how important regular sleep is for our health. Researchers found that irregular sleep patterns (going to bed and waking up at different times) increase the risk of major cardiovascular events—like heart attacks and strokes—by a staggering 26%.
Even more surprising? The risks persist even if you’re technically getting the recommended amount of sleep each night. On the flip side, sticking to a regular sleep schedule can protect your heart, reducing the risk of cardiovascular events by up to 18%.
But here’s the thing: for moms, irregular sleep often isn’t a choice—it’s survival mode.
Why moms struggle to sleep
Let’s be real: kids are often the reason moms don’t sleep well. For one, the unfair burden of middle-of-the-night wake-ups tends to fall to moms more often than dads. Breastfeeding? That’s a 24/7 job. And let’s not forget the “MOM!” that echoes through the house at 2 a.m. because someone needs water, a hug, or can’t find their favorite stuffed animal.
This is the reality for so many moms, and it’s no wonder that sleep deprivation becomes the norm. But here’s the good news: you don’t have to settle for sleepless nights. There are ways to reclaim your rest—and your health.
Related: The secret sleep thief no one warned you about: Postpartum insomnia
How I got my sleep back
For me, it took a sleep coach to make it happen. After a year of waking up every few hours with my youngest, I finally reached out for help. With some simple strategies (and a lot of patience), my one-year-old started sleeping through the night—and for the first time in a year, so did I.
If you have a partner, conversations about splitting nighttime responsibilities can also make a huge difference. Tools like the “Fair Play” model can help create a more balanced approach to caregiving duties, ensuring that moms aren’t carrying the entire load alone. And if you don’t have a partner, leaning on your village—whether it’s a friend, family member, or paid support—can give you the break you need.
Making sleep a family priority
Getting better sleep isn’t just about nighttime routines for your kids; it’s about modeling healthy sleep habits as a family. Here’s what worked for me:
- Set a bedtime for yourself. Yes, you’re an adult, but going to bed earlier can work wonders.
- Ban phones from the bedroom. Keep screens outside your sleep space to limit distractions.
- Create a welcoming sleep environment. A humidifier, soft lighting, and cozy bedding can make bedtime something to look forward to.
- Use technology to help you unwind. I set up a routine on my Alexa that plays relaxing jazz every night at 8 p.m., signaling to my brain that it’s time to wind down.
Related: How much sleep does your whole family need?
When to get extra support
If you’re still struggling, talk to your doctor about small lifestyle tweaks that could make a big difference. They may recommend tools like blackout curtains, melatonin, or mindfulness techniques to help you get the sleep you need.
The bigger picture
Prioritizing sleep as a mom isn’t selfish—it’s essential. As this latest study shows, irregular sleep can have serious consequences for your health, increasing your risk of cardiovascular disease and other chronic conditions.
But by making sleep a priority—whether through sharing responsibilities, creating a better sleep environment, or seeking professional support—you’re not just protecting your health. You’re modeling self-care and setting an example for your kids that rest is important for everyone.
Because when moms get the sleep they need, everyone benefits. So tonight, set that bedtime, turn off your phone, and let the jazz play. You deserve it.
Sources:
- Irregular Sleep-Wake Cycles May Raise Heart Attack and Stroke Risk. 2024. Healthline. Irregular Sleep-Wake Cycles May Raise Heart Attack, Stroke Risk by 26%.
