What are the top sleep improvement tips from Hilary Erickson?

Hi, I’m Hilary Erickson from The Pregnancy Nurse. Here are the big sleep tips I share (and use myself) from that episode with @ThatSleepDoc and in my own content:

• Dial in sleep hygiene:

  • Calm, 20–30 minute bedtime routine
  • Avoid caffeine, alcohol, nicotine and bright screens before bed
  • Cool, dark, quiet room (about 68–72°F)
  • As consistent a sleep/wake schedule as real life allows

• Make sleep training a tool, not a moral issue

  • Research shows common methods (including cry-it-out and graduated extinction) are safe and effective short term, with no proven long‑term harm or benefit
  • You don’t “have to” sleep train; it’s a personal family decision
  • If you’re losing your mind from fragmented sleep, it’s reasonable to consider it; if what you’re doing works for you, don’t fix it

• Watch your “revenge bedtime procrastination”

  • That late‑night TikTok or scrolling can feel like the only “me time,” but if you’re exhausted and constantly reaching for your phone at night, it may be time to set limits and move some of that me‑time earlier in the day.

• Support circadian rhythm

  • Dim lights before bed; bright light soon after waking
  • Regular meals, especially some breakfast to cue your body clock
  • For persistent issues, talk with your provider about options like low‑dose melatonin at the right time, rather than DIY-ing it.

• Normalize night awakenings

  • Everyone wakes briefly during the night; it’s not a failure
  • Try to get comfortable being awake in bed for short stretches instead of panicking, which just ramps up insomnia.

• For pregnancy and postpartum

  • Talk with your provider about restless legs (often iron-related in pregnancy)
  • Aim for at least 4+ hour chunks of sleep postpartum when you can, because that’s linked with lower risk of postpartum depression
  • Protect your own sleep as much as you reasonably can—it’s not selfish, it’s survival.

Is your bigger concern your baby’s sleep right now or your own sleep?