Researchers talked to 20 new mothers about their biggest health challenges after having a baby. They found that sleep problems are the top issue these moms want to fix, even more than diet or exercise. The moms said they struggle with sleep because babies wake them up at night and they’re exhausted. They also wanted help from coaches and other moms going through the same thing. These findings will help doctors create a new program that helps new mothers improve their sleep, eating, and exercise habits all at the same time.

The Quick Take

  • What they studied: What health problems matter most to new mothers, and what makes it hard for them to sleep better, eat healthier, and exercise more
  • Who participated: 20 women who recently had babies and were dealing with weight and health concerns after pregnancy
  • Key finding: New mothers ranked sleep as their #1 priority to improve, but also said it’s the hardest to change because babies interrupt their sleep and they’re too tired
  • What it means for you: If you’re a new mom struggling with sleep, you’re not alone—and doctors are now designing programs specifically to help with this problem. However, this study only talked to 20 women, so more research is needed before we know if these programs will actually work for everyone.

The Research Details

Researchers used a method called qualitative research, which means they asked people questions and listened carefully to their answers rather than doing experiments. They sent a survey to 20 new mothers asking them to rate how important and how difficult it would be to change their sleep, diet, and exercise habits. Then they had one-on-one conversations with these same women to dig deeper into their answers. The researchers asked specific questions like: ‘Which behavior do you think is most important to change first?’ and ‘What makes it hard to sleep better?’ They also asked the women what they thought about earlier research findings that were shared with them in a newsletter.

The researchers then looked through all the interview answers and found common themes—patterns that showed up in what many of the women said. This approach helps researchers understand what real people actually experience and what they need, rather than just testing whether something works in a lab.

Understanding what new mothers actually want and need is crucial before spending time and money building a health program. By listening to real women’s experiences, researchers can create something that actually fits into their lives and addresses their real problems. This approach prevents wasting resources on programs that sound good in theory but don’t work for actual people.

This study is a good first step in designing a new program, but it has some limitations. Only 20 women participated, so the findings might not apply to all new mothers everywhere. The women who agreed to participate might be different from women who didn’t want to join the study. This is exploratory research meant to guide program development, not to prove that a treatment works. The researchers did use a careful method to analyze the interviews, which makes their findings more reliable.

What the Results Show

Five main themes came out of the interviews. First, the women said the newsletter about earlier research findings matched their own experiences, but they noticed it was missing information about mental health (like depression and anxiety) and support from partners and doctors. Second, and most importantly, the women said sleep is the behavior they most want to change. They were especially interested in strategies to sleep more efficiently (getting better quality sleep in less time), creating good bedtime routines, and managing worry about sleep.

Third, the women also said sleep is the hardest behavior to change. They explained that babies wake them up multiple times at night, they’re constantly exhausted, and they don’t know many strategies that actually work for new parents. Fourth, when asked where to start, the women had different opinions—some wanted to focus on sleep first, others preferred starting with diet and exercise, and some wanted to work on everything together.

Fifth, all the women emphasized they need support and accountability to make changes. They wanted access to coaches who could guide them, connection with other new mothers going through the same struggles, and flexible tools they could use on their own schedule.

The women identified specific gaps in existing research and programs. They mentioned that mental health challenges like postpartum depression and anxiety are closely connected to their sleep problems and weight struggles, but most programs don’t address this. They also said support from their partners and healthcare providers is really important but often missing. The women wanted practical, realistic advice that acknowledges how hard it is to be a new parent, not just generic health tips.

Most existing weight loss programs for new mothers focus mainly on counting calories and exercising more. This research suggests that approach might be incomplete because it ignores sleep, which affects hunger hormones, food choices, and energy for exercise. The finding that new mothers prioritize sleep aligns with recent scientific evidence showing that poor sleep makes weight loss harder and affects overall health. However, very few programs have tried to address sleep, diet, and exercise together for postpartum women, so this research is filling an important gap.

This study only included 20 women, which is a small number. We don’t know if these findings apply to all new mothers, especially those from different backgrounds, cultures, or economic situations. The women who volunteered to participate might be different from women who didn’t want to join—for example, they might be more motivated or have more time. This study didn’t test whether an actual program based on these findings would work; it only gathered information to help design one. The researchers didn’t measure things like how much weight women lost or how much their sleep improved, so we can’t know the real-world impact yet.

The Bottom Line

If you’re a new mother struggling with sleep, it’s worth prioritizing this issue alongside diet and exercise changes. Look for programs that address all three areas together and include coaching or peer support. Talk to your doctor about sleep problems, especially if you’re also experiencing mood changes or anxiety. Start with small, realistic changes rather than trying to overhaul everything at once. (Confidence level: Moderate—this is based on what new mothers say they need, but actual programs haven’t been tested yet.)

New mothers who are struggling with sleep disruption, weight management, or overall health after pregnancy should pay attention to this research. Healthcare providers designing postpartum wellness programs should use these findings to create better programs. Partners and family members of new mothers should understand that sleep is a major barrier to health changes. Women who are planning to have babies might want to know that sleep support will be important after delivery. This research is less relevant to people who aren’t postpartum or who don’t have sleep issues.

Realistic expectations: Sleep improvements might start within 1-2 weeks if you implement better bedtime routines, but significant changes usually take 4-8 weeks. Weight loss and fitness improvements typically take 8-12 weeks to become noticeable. However, new mothers should expect that progress will be slower and less linear than for non-postpartum individuals because of ongoing sleep disruptions from infant care. Consistency matters more than perfection.

Want to Apply This Research?

  • Track sleep quality and duration each morning by rating how rested you feel (1-10 scale) and noting how many times you woke up. Also track one sleep routine behavior daily (like going to bed at a consistent time or putting phone away 30 minutes before bed). This gives you concrete data to see progress even when total sleep hours are limited.
  • Start with ONE sleep habit change: either a consistent bedtime routine, a wind-down activity 30 minutes before bed, or a specific strategy to reduce sleep-related worry (like journaling worries before bed). Don’t try to change diet and exercise at the same time. Use the app to set a daily reminder for your chosen sleep habit and log whether you completed it.
  • Check in weekly on your sleep quality rating and routine completion rate. After 4 weeks, assess whether your chosen sleep habit is becoming automatic. Once sleep feels more manageable, add one diet or exercise goal. Use the app’s peer support or coaching features to stay accountable and connected to other new mothers making similar changes.

This research describes what new mothers say they need in a health program, but it has not yet tested whether an actual program based on these findings works or is safe. This study involved only 20 women and should not be considered definitive guidance for all postpartum individuals. If you are a new mother experiencing sleep problems, weight concerns, mood changes, or other health issues, please consult with your healthcare provider before making significant changes to your routine. This information is for educational purposes and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding your health.