Three Quick Ways to Calm Your Nervous System After a Long Night With a Newborn (Plus a Bonus!)

​ If you’re a new parent running on little to no sleep, you’re not alone. Sleepless nights are part of the newborn journey—but that doesn’t mean you have to live in a constant state of overwhelm. When your nervous system is on edge, even the simplest tasks feel heavier. That’s why calming your mind and body is essential—not only for your well-being but also for your baby’s.

In this post, I’ll share three quick, powerful ways to calm your nervous system after a long night with a newborn—plus a bonus tip you won’t want to miss.

1. Breathe With Intention
​Your breath is your built-in reset button. Slow, intentional breathing tells your nervous system: You are safe. You can relax.
Try this: Inhale deeply through your nose for a count of 4, hold for 2, and exhale slowly through your mouth for a count of 6. Repeat for one minute.
This practice not only lowers your heart rate but also shifts your body from fight-or-flight into rest-and-digest mode.


2. Ground Yourself in the Present Moment
After a sleepless night, your mind tends to race—worrying about feedings, house chores, or simply how you’ll make it through the day. Grounding helps bring you back into the present.
Here’s how: Sit comfortably, place both feet on the ground, and notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This sensory check-in anchors your body and quiets the mental chatter.


3. Move Your Body—Even for Just 5 Minutes
Movement is one of the fastest ways to regulate your nervous system. After a long night with a newborn, your body holds on to tension, stress hormones, and fatigue.
A simple stretch, walk around the room, or gentle yoga flow signals safety to your nervous system and literally shakes off built-up stress.
Don’t overthink it—roll your shoulders, circle your hips, or march in place while holding your baby. Five minutes is all it takes to release endorphins, improve circulation, and give you a natural energy boost.



✨ Bonus Tip: Tap Into Restorative Touch
Whether it’s placing your hand over your heart, giving yourself a gentle temple massage, or practicing Reiki (if you’ve been attuned)—restorative touch calms your vagus nerve and creates instant relaxation.
If your partner or support person is available, ask for a light shoulder rub or back rub while you feed or rock the baby. Touch is a form of medicine—one that not only soothes your body but also nurtures your emotional well-being.


👉 Together, these three nervous system resets (plus the bonus) can transform the way you recover after long nights, helping you show up with more calm, patience, and strength—for yourself and your baby.