How to Help New Moms Reclaim Sleep Postpartum

After giving birth, new moms often find sleep to be a rare luxury. With night feedings, diaper changes, and soothing baby, sleep quickly becomes fragmented and challenging. Many moms say, “Since becoming a mom, I don’t remember the last time I had a full night’s sleep!” While sleep disruption is inevitable, there are ways to help new moms get more rest.

Why Sleep Deprivation is Common Postpartum

The demands of caring for a newborn make sleep elusive for most new moms. Mothers who breastfeed often wake every few hours to nurse, while even bottle-feeding moms are up for diaper changes and soothing baby back to sleep. These constant interruptions take a toll on physical and mental well-being.

Tips to Improve Postpartum Sleep

While nothing fully replaces a good night’s sleep, these strategies can help new moms get more rest and recharge:

1. Let Baby Sleep in Their Own Crib

While co-sleeping may seem convenient for breastfeeding, it can disrupt sleep quality and pose risks. Instead, place a crib next to the bed for easy access. Co-sleeping can make moms overly cautious, causing them to sleep lightly, which can exacerbate sleep deprivation.

2. Share Baby Duties as a Family

Caring for a newborn doesn’t need to be a solo task. Enlist family members for support. For example, mom can handle feeding while another family member takes over diaper changes or soothing.

For dads, remember that what new moms need most in this period is sleep. Support in baby care can go a long way in easing mom’s stress and fatigue.

3. Take Naps When Baby Sleeps

While it’s not possible to sleep every time baby naps, daytime rest can help make up for lost nighttime sleep. Avoid sleeping too long during the day, as this could disrupt nighttime rest, but short naps can be refreshing.

4. Establish a Sleep Routine for Baby

Creating a consistent bedtime routine can help signal to baby that it’s time to sleep. A nightly pattern of activities—like a warm bath, soft lullaby, or gentle massage—can help baby associate these cues with sleep. As baby settles into this routine, it gives mom a chance to relax and unwind.

5. Don’t Rush to Check on Baby at Night

Not every nighttime noise requires immediate attention. Sometimes, a little rustling or even a short cry is simply baby moving or settling. Allow a few moments to see if baby will resettle before intervening. This can also help baby learn to self-soothe.

6. Wean Night Feedings When Baby is Ready

As baby grows and their stomach capacity increases, they may start sleeping longer without needing nighttime feedings. Most babies can sleep longer stretches by six months. Gradually reducing night feedings can promote better sleep for both mom and baby.

7. Consider Hiring Extra Help

For families with the resources, hiring a nanny or postpartum doula can be invaluable. These professionals can assist with baby care, allowing mom to catch up on rest. Options include nannies who handle baby care and household chores or night doulas who assist specifically during the night.

Conclusion

The journey of raising a newborn can be exhausting, but there are ways to manage sleep deprivation and support a mom’s well-being. As baby grows, rest will become more achievable, and this challenging phase will make way for joyful milestones. Supporting moms through this period, both practically and emotionally, is key to a healthy, happy postpartum experience.