Mindfulness (Virtual) Toolkit for a Sleep Reset

Supporting rest, recovery & nervous system regulation after birth

Why Sleep Matters After Birth

Sleep is more than a luxury—it’s a vital part of emotional regulation, hormone balance, and postpartum healing. But after childbirth, sleep often becomes fragmented or elusive.

This virtual toolkit offers DBT-based and mindfulness-informed strategies to help reset your relationship with rest—without guilt, judgment, or rigid schedules.

1. DBT Sleep Hygiene Checklist

Use this list to gently reset your sleep environment and routine. You don’t need perfection—just presence:

☐ Go to bed and wake up at the same time each day (or as close as possible)

☐ Create a low-stimulus wind-down space (dim lights, fewer screens)

☐ Use your bed only for sleep or rest—not for scrolling, emailing, or worrying

☐ Avoid caffeine after 2 PM (and consider limiting sugar close to bed)

☐ Use gentle white noise, if helpful

☐ Try a wind-down ritual: stretch, shower, journal, or breathe

Tip: Attach one calming cue (like lavender lotion or a specific playlist) to your sleep routine to build a “sleep signal” over time.

2. 3-Minute Body Scan for Bedtime

Bring your attention to the top of your head…Now soften your brow…Unclench your jaw…Notice your shoulders—drop them gently…Breathe into your belly…Feel your body supported by the bed beneath you…If your mind wanders, that’s okay—just come back to your breath.

Tip: Try this with an app like Insight Timer or Calm.

3. “Mindful Moments” for Night Waking

Sleep may still be broken—and that’s okay. Use these cues to stay grounded even when you're up:

• Notice 3 things you can feel (blanket, baby’s skin, your own breath)

• Say to yourself: “This moment will pass.”

• Use box breathing: Inhale 4, hold 4, exhale 4, hold 4

• Place one hand on your heart or belly and repeat: “I am here. I am safe.”

4. Sleep Journal Prompts

Use these after a difficult night or restless day—not to fix, but to reflect.

• What helped me feel most calm yesterday?

• When did I feel most dysregulated, and what was happening around me?

• What’s one thing I can offer myself today: Grace? Water? A nap?

Remember: Journaling is a tool, not a task. Use it when helpful; skip it when not.

5. Gentle Affirmations for Sleep & Healing

• “Rest is a part of healing.”

• “Even in fragments, my body restores.”

• “I release the need to be productive—I choose to be present.”

• “I am allowed to rest, even if others are awake.”

Consider writing these out on sticky notes and taping them near your bed. Whisper them in the dark.

Your Healing Deserves Rest

Mindful sleep isn’t about 8 perfect hours. It’s about creating enough safety for your nervous system to soften. It's about reminding your body: we're okay now.

You can rest.

You’re allowed to rest.

We’ll help you get there.

Explore our perinatal services by scheduling a consultation today.