#  Your Sleep Matters 

 

      ![](https://assets.bmc.org/transform/af1f1ef3-fa6a-4c1c-b2ec-d859433fa6ab/iStock-1162576323?io=transform:fill,width:1000px&format=webp)  

 

## 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](/bump-beyond/labor-and-birth/preparing-birth/aromatherapy)  
• Try relaxation or [mindfulness techniques](/bump-beyond/postpartum-experience/mental-health/mental-health-after-your-babys-birth)

**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**](https://www.babycenter.com/baby/sleep#subtopic-baby-bedtime-routines)**:**  
• 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](https://www.bmc.org/bump-beyond/postpartum-experience/mental-health/mental-health-after-your-babys-birth) can help with meals, chores, and baby care so you can rest.

### Resources

[MCAP for Moms Sleep Hygiene Tips](https://www.mcpapformoms.org/docs/SleepHygiene.pdf)