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Nursing mothers should aim to take in a little extra fluid to replace what is lost. A good rule of thumb is to drink some water a few minutes before sitting down to nurse, or to keep a bottle of water next to the nursing station. Alcohol and New Mothers Having an alcoholic beverage at the end of the day to unwind is not uncommon, and in most cases, one drink is not harmful. However, new mothers who are already battling fatigue may find that a glass of wine with dinner may make them even more tired. Furthermore, even though alcohol may increase the feeling of fatigue, it actually has a negative effect on sleep. A common side-effect of drinking is premature waking several hours later, which could be in the middle of the night. When it comes to unwinding, Jegtvig says, "Black cherries may help because they contain melatonin, a hormone that promotes sleep. " Another choice for promoting relaxation and serotonin production is carbohydrate-rich foods, but look for a whole grain, such as "a bowl of oatmeal, or whole wheat toast and crackers. "