Sleep Tips for Sleep Deprived Mums

We all know that sleep is essential. But many of us don’t fully appreciate the negative impact lack of sleep or broken sleep can have on our psychological, intellectual, and emotional functioning. When you first become a parent, sleep deprivation and compromised functioning become the new normal. And suddenly we have a whole new appreciation about the significance and benefits of sleep.

So much in the early weeks of motherhood are unpredictable and outside of your control, but there are things you can intentionally do to maximise your chances of quality rest and restoration. And there’s probably never been a time in your life when you’ve needed these more!

SIX STEPS TO BETTER SLEEP

The actions below are things you can intentionally do to protect your psychological health and minimise the impact of sleep deprivation during the postpartum period. 

01 | Make a sleep plan

As early as pregnancy, start thinking about your sleep and discussing it with your partner or a friend. Get clear on how you might be able to manage to rest, and put a plan in place that will support you. Whether that’s saving in the event you require a sleep trainer, investing in a night nurse, or scheduling family support throughout the week, making a plan can help ease your anxiety around the unknown that is to come. 

02 | Learn to say no

Having a newborn is not the time to start taking on added responsibility. Putting boundaries in place that will protect your energy at this time is vital. Social events, work ‘obligations’ and requests from other family members should all take a back seat to the wellbeing and rest of you and your child. 

03 | Sleep when your baby sleeps 

It can be tempting to use the time while your baby is asleep to get on top of housework, make headway on work tasks or the never-ending "to do" list. But I encourage you to take these precious time blocks for some shut-eye. If you can't sleep, any form of rest or relaxation can be restorative. Prioritise this above all else!

04 | Get some daylight

Getting into the sun, especially in the morning, is great for your sleep health. Research has shown that an hour of natural light in the morning will help you sleep better. Your circadian rhythm and levels of melatonin (our sleep hormone) are regulated by the sun. So the more exposure to daylight you get, the more melatonin you'll produce, and the better sleep you'll get. Plus, the incidental exercise will be an additional bonus for sleep!

05 | Be ok with asking for and accepting help

They say it takes a village, so set aside pride or feelings of guilt and burden and make peace with asking for support. We are all on this earth because someone was a mother, and I have no doubt every single mother has needed help many, many times. The next time someone offers you help, accept it and use that time to take a nap or rest.

06 | Lower your expectations

We grow up thinking that the only way to classify a night of rest as 'good' is if we sleep through the night without waking. As a new parent, that is unlikely to happen very often! Detach yourself from beliefs like the only way you can function in the day is if you achieve a 'perfect' night's sleep. Pockets of rest throughout the night and across the day can be enough for your body to not only survive, but thrive and function well enough.

We carry the consequences of poor sleep with us into our day, how we show up, relate to others and how we parent. This is your gentle reminder to honour your own needs too. Fill up your energy tank, prioritise your sleep needs as well as the needs of your baby, and see how your overall sense of wellbeing shifts.

WANT FURTHER SLEEP TIPS?

If you want to learn more about how you can improve your sleep in general, you may find the following articles useful:

• Why Can’t I Sleep? Understand your sleep and what can disrupt it

• Sleep Better: Evidence-based guidelines and strategies for better sleep

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