Articles

Key takeaways

• Broken sleep is very common after having a baby, especially in the first few weeks and months.
• Lack of sleep can affect your mood, concentration, energy levels, and ability to cope.
• Rest, accepting support, and sharing care when possible can help you manage tiredness.
• Feeling unable to sleep or rest even when your baby is asleep, or persistent low mood, may be signs you need extra support.

The reality of new parent sleep deprivation

Having a new baby can be a wonderful and fulfilling time, but it is also common to experience disrupted sleep.

Newborn babies sleep for many hours across the day, but their sleep patterns are different to those of adults. They do not yet know the difference between day and night, and often wake frequently for feeds, nappy changes, winding, and comfort.

Getting up several times during the night can be exhausting, especially while your body is recovering from birth. Feeling very tired in the first weeks and months after having a baby is normal.

How lack of sleep can affect you

Sleep deprivation can affect both your body and emotions. You may notice:

• Feeling tired or lacking energy
• Feeling more emotional, irritable, or overwhelmed
• Finding it harder to concentrate or make decisions
• Feeling more stressed or anxious
• Finding it harder to cope with everyday tasks
• Changes in appetite
• Getting ill more easily as sleep is important for healthy immune function

Long periods of poor sleep can also increase the risk of mental health problems, including depression and anxiety.

Ways to cope with sleep deprivation

Try to rest whenever you can. It can be tempting to use your baby’s sleep times to catch up on jobs around the house, but rest is important as well.

Accept help from others

Support from your partner, family, or friends can make a big difference.

If you have a partner, they may be able to help by:

• Sharing baby care– so you can get longer periods of rest.
• Changing nappies.
• Winding or settling the baby– after feeding if you are breastfeeding.
• Sharing feeds– if you are expressing milk or using formula.
• Taking your baby for a walk.
• Tummy time or other playtime.
• Helping with household tasks– such as cleaning, shopping, or preparing meals.

Even if you do not have a partner, consider asking friends or family members for practical support. Even a few hours of help can give you time to sleep, shower, or rest.

Look after yourself

Small things can help you cope with tiredness:

• Eating regular, balanced meals.
• Drinking enough fluids.
• Going outside for fresh air and daylight.
• Gentle movement when you feel able.
• Letting go of non-essential household tasks.
• Accepting that your home may not be as tidy as usual while you adjust to life with a newborn.

Creating a restful environment

When you do have the opportunity to sleep, a calming environment may help.

You could try:

• Going to bed earlier to get more rest before your baby’s first night waking.
• Keeping your bedroom dark, quiet, and cool.
• Having a relaxing bedtime routine, such as a warm bath in the evening.
• Reading a book or listening to something calming instead of using your phone before bed.

When sleep problems may be a sign you need support

It is normal to feel tired and emotional after having a baby. However, speak to your GP, midwife, or health visitor if you are struggling or your feelings are not improving.

Not being able to sleep even when you have the opportunity to rest, including when your baby is asleep, can sometimes be a sign of a mental health condition, such as postnatal depression (PND) or anxiety.

Other signs of postnatal depression can include:

• Feeling low, sad, or tearful most of the time.
• Losing interest in things you normally enjoy.
• Feeling constantly exhausted despite opportunities to rest.
• Feeling guilty or hopeless.
• Feeling that you are not a good enough parent.
• Feeling very anxious that something bad may happen to your baby.
• Finding it difficult to bond with your baby.
• Feeling unusually irritable or agitated.

Mental health problems during pregnancy or the first year after birth are common, and support is available. Speaking to a healthcare professional early can help you get the right support and treatment you need.