Sleep Deprivation After Having a Baby: Essential Tips for New Moms

Sleep deprivation after having your baby can be incredibly challenging. Lack of sleep affects memory, cognitive functioning, and mood. But is it just something you have to accept?

Severe sleep deprivation is common for new parents, but having a strategy or routine that helps you prioritize some sleep is crucial. Even with a routine, the amount of sleep you get might not be ideal, but you can improve the quality of the sleep you do get. Additionally, poor sleep comes with risks like depression and anxiety.

Here are some practical tips to help you prioritize sleep:

• Baby Care in Shifts

  Care for your baby in "shifts." Ask your partner or another support person to stay with the baby for 5-6 hours so you can rest, then alternate. It can be helpful to sleep in a separate room and wear earplugs or use a white noise machine during your rest period.

• Keep the Bedroom for Sleep

  Avoid working, watching TV, and doing other non-sleep-related activities in the bedroom. Your brain will otherwise associate your bedroom with these activities instead of sleep.

• Get Some Sunlight

  Make sure to get some sunlight during the day. Open your curtains or go for a walk. Natural light helps regulate your sleep-wake cycle.

• Establish Bedtime Rituals

  Consider having bedtime rituals or routines, such as having a snack, taking a bath or shower, journaling, practicing yoga, or any other relaxing activities. The key is consistency, making it easier to transition to sleep.

Sleep is essential for everyone, but especially for new moms. The postpartum period is a significant transition, whether it's your first baby or your fifth. Prioritizing sleep helps you navigate this challenging yet rewarding time more effectively. When in doubt, talk to your doctor to rule out any medical conditions. Your doctor may be able to address the sleep issues and/or make recommendations and referrals to sleep consultants or other providers that might be helpful.