Postpartum Sleep Deprivation: An Authentic Guide for New Mothers

There’s nothing quite like postpartum sleep deprivation. You’ve likely been warned about the sleepless nights, but it’s impossible to fully grasp until you’re there, navigating late nights and early mornings with a newborn. You might be reading this at 3 a.m., in the dim glow of a nursery lamp, feeling exhausted and enchanted by your little one. If that’s the case, know this: you’re not alone, and you’re doing an amazing job.

The Impact of Sleep Disruption on New Parents

Postpartum sleep deprivation isn’t just about feeling tired; it can affect nearly every part of your well-being. For new parents, who average only about 4-5 hours of sleep a night during the first few months, the impacts can be especially challenging. It affects your mood, increases anxiety, and may even lead to symptoms of depression. Sleep deprivation can affect memory, focus, and patience, making the smallest tasks overwhelming. Physically, chronic sleep loss weakens the immune system and slows postpartum recovery. Recognizing these impacts and understanding the average amount of sleep for new parents can help you realize that what you’re feeling is valid.

What is an Appropriate Amount of Sleep and Signs You Aren’t Getting Enough?

Experts recommend adults aim for seven to nine hours of sleep per night, but with a newborn, let’s be honest—that’s often a distant dream. Instead, try to rest whenever possible and focus on catching up in small chunks. Watch for signs that sleep deprivation in new moms might be affecting you:

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  Persistent mood changes

  
  


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  Difficulty concentrating

  
  


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  Frequent headaches

  
  


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  Increased clumsiness These symptoms are signals from your body that it needs rest. Reach out for support—getting enough sleep is part of being the best parent you can be.

  
  

Practical Self-Care Tips for New Moms to Combat Sleep Deprivation

Learning how to sleep after giving birth can make a significant difference in managing this exhausting phase. Prioritizing your well-being during this time is essential for both your health and your ability to care for your baby. The following practical self-care tips can help you manage fatigue and find moments of rest amidst the chaos.

Prioritize “Sleep When the Baby Sleeps” (But Make It Work for You)

You’ve probably heard “sleep when the baby sleeps” a million times. But when your baby finally dozes off, the laundry looks at you accusingly, and the dishes whisper, "Just one quick wash." Here’s a reality check: the laundry can wait. When it comes to after-delivery care for mothers, prioritize yourself. Sleep or simply rest—permit yourself to close your eyes for a few minutes. Lower your expectations of what “sleep” looks like; a catnap can work wonders, too.

Find a Night Routine That Soothes You, Too

Why let babies have all the pampering? While working on establishing a newborn sleeping schedule, treat yourself to a simple wind-down routine. A soothing candle, soft music, or gentle stretches can signal your body that it’s time for rest. You’re helping your baby settle and reminding yourself that sleep (or rest) is part of self-care, too.

Manage Expectations—And Give Yourself Grace

Social media has this annoying habit of showing us spotless homes and babies who sleep like angels. But behind every perfect post is a parent dealing with insomnia after birth or juggling a thousand things. Adjusting to life after Delivery can be challenging, especially when Postpartum sleep deprivation from caring for your little one is paired with discomfort like Postpartum hip pain during the night—but with a few adjustments and the right support, restful nights are possible. You don’t have to keep up with the Joneses; they’re probably exhausted too. Allow yourself to leave things undone and focus on what’s essential—cherishing those small, precious moments with your newborn.

Find Connection—You’re Not Alone

Parenting can be isolating, especially when you’re struggling with a lack of sleep after giving birth. But there’s a whole community out there who understands exactly what you’re going through. Consider joining a local mom’s group or virtual community. Sometimes, venting about sleep (or the lack thereof) with people who get it can lighten the load.

Don’t Forget About Nutrition and Hydration

Postpartum self-care isn’t only about sleep—it’s also about staying fueled and hydrated. Hunger and dehydration can amplify exhaustion, making staying awake for nighttime feeds harder. Keep water and easy snacks within reach so you’re not running on empty. And a little trick: eat something with healthy fats, like avocado or nuts, before sleeping to help stave off those midnight hunger pangs.

Be Gentle With Your Body and Mind

Your body has just done the incredible, so give it time to adjust and heal. Sleepless nights won’t last forever, and though it’s hard, remember that you’re gradually finding your rhythm as a parent. Look in the mirror and acknowledge your strength, not just the tired eyes. You’re doing one of the most demanding jobs, and you’re doing it beautifully.

Support During Postpartum Phase - Ask for (and Accept) Help

One of the biggest myths of postpartum self-care is that you have to do it all. Spoiler alert: you don’t. Even superheroes have sidekicks. If you have friends or family willing to help, let them! They can assist with nighttime feeds, especially if you’re pumping, or cover chores, giving you precious rest. Remember, even a short nap can ease sleep deprivation in new moms and recharge you for the next baby cuddles. 

Tag-Team the Nights, If Possible

If you’re co-parenting, try tag-teaming the nights. One person can handle the first half while the other gets some sleep. It’s a team effort that can prevent burnout and give each person a longer rest period. If you’re a solo parent, see if you can enlist a friend or family member once or twice a week for a “night shift,” which can be the best way to sleep after giving birth. Just knowing you have a break coming up can make it easier to endure those long, sleepless nights.

How Friends and Family Can Help

Friends and family often want to help but don’t know how. Here are a few simple yet impactful ways they can support a new mom struggling with postpartum sleep deprivation:

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  Take over household chores

  
  


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  Offer to babysit for short naps or breaks

  
  


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  Help with “night duty” if comfortable

  
  


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  Provide emotional support through listening and encouragement

  
  


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  Drop off easy, healthy meals

  
  

A Gentle Reminder

One day, your baby will sleep through the night, and you’ll get your rest back. These sleepless nights will become a memory, something you’ll look back on with a mix of nostalgia and wonder. Until then, take it one night at a time and know you’re never alone. Every parent is walking this path before you understand, and we’re all cheering you on.

References

1. Dørheim, S., Bondevik, G., Eberhard-Gran, M., Bjorvatn, B., Section for General Practice, Department of Public Health and Primary Health Care, University of Bergen, Bergen, Norway, Division of Psychiatry, Stavanger University Hospital, Stavanger, Norway, Division of Mental Health, Norwegian Institute of Public Health, Norway, & Norwegian Competence Center for Sleep Disorders, Haukeland University Hospital, Bergen, Norway. (2009). Sleep and Depression in Postpartum Women: A Population-Based Study. SLEEP, 847–855. https://pmc.ncbi.nlm.nih.gov/articles/PMC2704916/pdf/aasm.32.7.847.pdf 


2. Pietikäinen, J. T., Polo-Kantola, P., Pölkki, P., Saarenpää-Heikkilä, O., Paunio, T., & Paavonen, E. J. (2018). Sleeping problems during pregnancy—a risk factor for postnatal depressiveness. Archives of Women’s Mental Health, 22(3), 327–337. https://doi.org/10.1007/s00737-018-0903-5


3. Pusparatri, E., Sudarmiati, S., & Rejeki, S. (2022). Nursing Intervention For Mother With Postpartum Fatigue: A Literature Review. Jurnal Kebidanan, 11(1), 1-8. doi:https://doi.org/10.26714/jk.11.1.2022.1-8


4. Gulia, A. (2021). Effect of Pregnancy on Sleep. SciTechnol, 2021(2), 1. https://doi.org/10.37532/jsdtc.2021.10(2).256


5. Negron, R., Martin, A., Almog, M., Balbierz, A., & Howell, E. A. (2012). Social support during the postpartum period: mothers’ views on needs, expectations, and mobilization of support. Maternal and Child Health Journal, 17(4), 616–623. https://doi.org/10.1007/s10995-012-1037-4

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