How to Prevent Sleep Deprivation in Postpartum

Ask for help after birth and sleep deprivation

Sleep deprivation can be intense. There were times in the early days postpartum with twins where I felt so far from myself, my body and all the emotions that were bubbling up. Sleep deprivation made me feel out of control, which makes sense, because sleep deprivation is not simply about lack of sleep, it can seriously impair a new mama.

Did you know that sleep deprivation can lead to difficulties with concentration, memory and decision making. I know, it’s cruel, in early postpartum you need all of these to function. Then the lack of sleep can also cause mood disturbances, you may feel heightened emotions or mood swings or irritability. Not having the proper rest to recharge can also cause a weakened immune system. Making new mamas more susceptible to getting sick. You will feel physically exhausted. Not having enough sleep can lead to fatigue, decreased energy and feeling run-down. Lastly, sleep pays a big role in regulating hormones. In early postpartum your hormones are already trying to settle into their regular range. Not having enough sleep can cause a disruption in hormones related to stress, appetite and metabolism.

I don’t say this to scare you! As a reminder to HOW IMPORTANT SLEEP IS! Before we get into ways of how to feel better if you are sleep deprived, let’s look at a few ways you can prevent sleep deprivation in early postpartum.

Frequent Naps

I know, I know! Easier said than done. Look at the day and figure out a way to make it work. It’s important to get rest when you can, even if it’s 20 minutes to recharge.

Sleep when baby sleeps

You’ve heard it before and think it’s ridiculous but it can be so helpful! If you’re baby is having a hard time sleeping overnight but has long naps during the day you need to rest then as well rather than cleaning the kitchen. Again see above, it doesn’t have to be an hour, use a half hour to get some extra sleep.

Nighttime Routine

This saved me in early postpartum! I’d never had a nighttime routine before, but once I started it helped me to wind down from the day and get ready for bed. What would your nighttime routine look like?

Comfortable sleep environment

What will help you when you need to rest? Blackout curtains? Noise machine? Earplugs? Eye mask? For me I needed a dark room and I always had an eye mask with me. Since I slept with our twins for the first while, the sound machine was great for them and helped block out all the little noises.

Stay Hydrated

In postpartum you need a lot of water and to stay hydrated, It’s good for sleep! Did you know if you’re dehydrated it can cause insomnia like symptoms.

Sleep Schedule

Create a sleep schedule with your partner so you both can get enough sleep. Are you able to sleep from 7pm to 10pm while your partner looks after the baby? Could you pump so your partner could fee the baby a bottle before going to bed? Allowing you to sleep a little longer before covering the night shift? You need help if you’re going to get enough sleep mama!

Preventing sleep deprivation is not about having perfect sleep but finding a good balance. That works for your entire family. Create a plan. Listen to your body. Prioritize your self-care. In the early days of postpartum, be kind to yourself mama. Your body is healing, and you’re figuring out your newborn.

If you need help creating a postpartum plan, I am always here mama. Happy to help you make a plan that supports you and your family.