We know that finding time for you as a new mum can be a challenge—especially when it comes to fitting in a workout around unpredictable baby naps. That’s why we’ve teamed up with the experts at Just Chill Baby Sleep to bring you some practical advice aligning your fitness routine with your babys naps schedule, and how to make your baby’s sleep schedule work with your fitness goals, not against them.

In this guest post, Rosey (Founder & CEO, Just Chill Mama Ltd) share’s her practical tips for mums looking to align their fitness routines with their baby’s nap schedule. Whether you’re easing back into exercise or looking to stay consistent – this ones for you!

Finding time to exercise as a parent can feel impossible – between naps, feeds, and everything else on your plate, it can be hard to squeeze in a workout. But what if you could actually use your baby’s sleep schedule to your advantage? With a little planning, you can fit in movement without messing up their nap routine (or your much-needed downtime!). Let’s talk about how to make it work.

The first step is getting a handle on your baby’s sleep patterns. In the newborn stage, naps are unpredictable, but as they get older (usually around 3-6 months), their naps become more structured. Most babies settle into a routine with a morning and afternoon nap. Once you have a general idea of when your baby sleeps, you can plan your workouts around these windows – whether it’s a quick yoga session, a strength workout, or just getting some fresh air with a pram walk.

The type of workout you might choose will depend on how much time you have:

Short Naps (15-30 minutes) – Try a quick HIIT session, some bodyweight exercises, or even a fast-paced walk. Every little counts!

Longer Naps (30-45) – You’ve got a little more time to yourself, so it’s the perfect opportunity to get stuck into a longer workout— whether that’s a yoga session, strength training, or a mix of both.

Unpredictable Naps – If sleep is all over the place, go for something
flexible like stretching or short bursts of movement throughout the day. You could workout while your baby is awake on a playmat or join a class where the baby is included.

Some practical tips:

1. Get Ready in Advance – Have your workout gear and setup ready to go so you’re not wasting precious time.

2. Use a Baby Monitor – If you’re exercising in another room or outside, a monitor helps keep an eye (or ear!) on your baby.

3. Stay Consistent – Even a 10-20 minute workout makes a difference. Regular movement will help boost your energy and mood. 

4. Go Easy on Yourself – Some days, naps won’t go to plan, and that’s okay. A little bit of movement is better than none!

5. Listen to Your Body – If you’re exhausted after a rough night, don’t force it. Rest is just as important. 

Get your baby involved:

If you can’t fit in a solo workout, bring your baby along! Try a pram walk, a baby carrier workout, or some gentle stretching while they play nearby. Movement doesn’t have to be all or nothing – just do what works for you. 

If you’re struggling with your baby’s naps or sleep schedule, I can help! I’m Rosey Davidson, founder of Just Chill Baby Sleep. I offer evidence-based sleep advice, online courses, and 1:1 support to help families get the rest they need. Check out my website for more tips and sleep support: www.justchillbabysleep.co.uk or my IG page Rosey Davidson: Sleep Consultant (@just_chill_mama) • Instagram photos and videos