Your Sleep Matters
Your Sleep Matters: Tips for Better Rest After Birth
It is normal for your sleep to change after having a baby. Newborns wake often, and you will wake to take care of your baby—this is expected.
What Might I Feel?
After pregnancy, you might:
- Wake up more frequently at night
- Feel more tired during the day
- Have trouble falling asleep
- Feel annoyed or upset more easily
- Worry about the baby
Learning about mental health during pregnancy and recognizing signs of postpartum depression can help you feel more prepared.
What Can I Do?
Getting a few hours of sleep in a row can help protect your mental health after birth. Here are some ways to try to get four to six hours of uninterrupted sleep:
Take turns with a support person:
• You stay up with the baby for four to six hours while your support person sleeps.
• Then they stay up with the baby for the next four to six hours while you sleep.
Try tools that help with rest:
• Use earplugs or white noise
• Sleep in a separate, quiet room if possible
• Use aromatherapy
• Try relaxation or mindfulness techniques
Get help with night feedings:
• If you breastfeed, pump during the day and save milk for one night feeding so your support person can give a bottle.
• If you formula feed, have a support person prepare and give a bottle at night.
Build a sleep routine:
• Do the same calming activities each night to signal to your body that it’s time to rest.
Sleep when the baby sleeps:
• Try to nap or rest during the day when your baby is sleeping.
Ask for help:
• Family, friends, doulas, or support people can help with meals, chores, and baby care so you can rest.
Safe Choices
