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Sleep deprivation is used as a torture tactic because of the extreme effects it can have on a person’s mental and physical health. Sleep deprivation and postpartum is a complicated combination. You are healing from one of the most traumatic events of your life all while being unable to get a full night’s rest. It’s difficult to get through, especially during that first year postpartum.
As a mom of three, I can say from experience that sleep deprivation changed who I was when I had my first baby. He didn’t sleep more than two hours at a time for the first 14 months of his life. I was beyond exhausted. But most of all, I didn’t know who I was anymore.
If you are struggling with sleep deprivation and postpartum, you are not alone. There are ways to help yourself cope during this challenging season of life. In the end, remember that the most important thing you can do is advocate for yourself. No one will know how to help you if you don’t speak up.
Related: Postpartum Brain Fog: What You Need to Know and How to Cope
8 Tips to Cope with Sleep Deprivation and Postpartum
These are the top six tips to cope with sleep deprivation and postpartum from my experiences with all three of my babies. Reach out to your primary care doctor if you need further assistance with sleep.
Go to Bed When the Baby Goes to Bed
I didn’t want to do this with any of my babies because I desperately missed spending time with my husband. However, this is my number one tip for any moms struggling with sleep deprivation and postpartum. When it’s bedtime for your baby, make it your bedtime, too.
Yes, I know that bedtime usually means the freedom for you to do what you want for a couple of hours before turning in. However, I have found that it’s just not worth losing the couple of hours I could get when the baby first went to sleep.
Oftentimes, this first stretch of sleep at the beginning of the night has been the longest stretch of sleep for my babies. Therefore, if I went to bed when they went to bed, I was banking some hours before the long night shift began. It might seem like a quick nap, but it was worth getting a couple more hours of sleep versus binge-watching Netflix.
Establish a Routine
I like to reference James Clear, the author of the best-selling book Atomic Habits. In his book, he discusses in detail how humans become a collection of the habits they have created throughout their lives. Therefore, if you can establish a predictable routine with your baby, you will eventually establish triggers that signal to your baby that it is time for sleep.
This can take some time to get down. Not all babies enjoy the same routine as others. You will likely have to try a few different things to learn your baby’s likes and dislikes when it comes to bedtime. For example, your baby may prefer a white noise machine versus another who wants total quiet. The sooner you can establish a routine, the sooner your baby can start predicting when it’s time for sleep.
Related: Postpartum Nutrition: What Mothers Need After Giving Birth
Ask for Help
There is no sugar-coating it; sleep deprivation and postpartum are HARD to deal with. You are generally not in your most logical frame of mind when you haven’t been able to sleep. Therefore, it’s important to ask for help from family and friends, or even hire someone to come help you.
This could look like scheduling one day per week when someone comes over to take care of the baby when you need to sleep for a few hours. Maybe you decide to have help more often. Whatever you need, it’s important that you ask for it. Your village won’t know how to help you if you don’t tell them.
Do What Works Best for Your Baby
There is no one-size-fits-all plan that works for every mom who is struggling with sleep deprivation and postpartum. You have to do what works best for you and your baby. Forcing a plan or a schedule that doesn’t work for you will only frustrate you more than you already are.
It’s nice to take advice from others if you ask for it, but remember that you are different and so is your baby. Use their advice if you want to, but don’t fall into the trap of thinking you are failing because their advice isn’t working for you and your baby. You will know your baby better than anyone else in this world. Listen to your instincts and do what works for you.
Take Breaks
Sleep deprivation and postpartum is a frustrating combination. You will likely need to take many breaks in order to survive this challenging time. Don’t be afraid to do so. If your baby is in a safe space and all their needs have been met, it’s okay to walk away for a break.
Take a couple of minutes out in the hallway to breathe, meditate, say a prayer, or whatever you need to do before going back to tend to your baby. It can be frustrating when all you want to do is sleep or have a quiet space for a few minutes. Remember that this isn’t going to last forever and you will survive this.
Related: The First Month Postpartum: What to Expect After Birth
Talk to a Sleep Consultant
I know everyone has their own opinion about sleep consultants. For my first baby, I didn’t know sleep consultants existed, otherwise, I would have thrown all my money at them to fix our situation. I was desperate for sleep and rest. If sleep consulting is something you have thought about, there are many options available.
Find a consultant who shares your beliefs. If you don’t believe in the “cry it out method,” then don’t partner with a consultant who believes in this plan. A sleep consultant can be extremely helpful in offering tips and ideas for your family. If anything, you can gain insights and a new perspective from someone else, which can be extremely valuable.
Focus on Hydration and Nutrition
Give your body a fighting chance by fueling it with the nutrients and electrolytes it needs to survive. While you are lacking sleep, make sure you aren’t lacking in other areas of your health. Eating well and keeping up with your hydration will go a long way in helping curb the symptoms of sleep deprivation.
Consider adding hydration packs to your daily routine as well as keeping up with your prenatal vitamins. The more you can give to your body, the better off you will be. Use NEEDED to find the right nutrition plan for you. Use code postpartumsam for up to 40% off of your purchase.
Try Different Baby Clothes
I know it may sound silly, but maybe your baby is just uncomfortable in their onesies at night. If you’re willing to try, then I would recommend switching to a different type of clothing material to help promote better sleep for your little one.
Raising Mama is a mom-owned baby clothing brand that sells bamboo onesies for babies and kids sizes newborn up to 5T. What makes this brand so different from other brands is that their pajamas offer moisture-wicking, meaning your baby stays dry all night long. In addition, these pajamas offer thermo-regulation and they are hypo-allergenic. Use code SAM20 for 20% off of your order.
The Season of Sleep Deprivation and Postpartum Is Tough
It isn’t easy going through sleep deprivation and postpartum. While you are busy trying to learn about your new body and your new role as a mom, plus trying to keep a new human alive, it seems impossible to go on. The truth is it’s unfair to ask a mom to go through sleep deprivation and postpartum alone.
Every mother will experience different levels of sleep deprivation and some will experience it for longer periods than others. However, it’s important to recognize that if your baby isn’t one of those who sleeps through the night early on, this doesn’t mean you aren’t a good mom.
The level of love and care that you have for your baby will always outweigh any challenging seasons. Focus on taking it one day at a time. What you can accomplish today is enough. You are enough.
Related: Postpartum Mood Disorders: How to Assess Yourself for PPD
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