The pretty picture that Instagram showed you of being energetic all the time, baby sleeping in for good sixteen hours, you pulling up long baths, must have vanished by now. Not that these things cannot be true, but as a new parent, you must be sleep deprived for weeks, for some even months now. Don’t worry, good times are right around the corner.
In this blog, we’ll explore signs of sleep deprivation in new mothers, helping you learn how to know if you’re sleep deprived as a new mom, along with the physical effects of sleep loss after childbirth and emotional symptoms of sleep deprivation in moms. If you’ve been noticing fatigue symptoms after baby birth, this guide is here to help you feel seen, supported, and informed.
How Much Sleep Do Parents Lose in the First Year?
Ever wondered why new moms feel exhausted all the time or what causes that dreaded new mom brain fog due to lack of sleep? [1] New parents lose an average of 4.5 hours of sleep every night throughout their baby's first year. That's more than 31 hours every week, totalling 68 full days of missed sleep before the child's first birthday. During this time, parents are said to wake up around 975 times, or three times every night, to care for their kids. Younger parents under 25 may wake up nearly four times every night, adding to their tiredness.
Notably, moms had the most sleep debt, losing an average of five hours every night vs 3.5 hours for dads. Chronic sleep deprivation impacts mood, vitality, and mental clarity, making parental rest a major issue for the entire family's well-being.
How much sleep do breastfeeding mothers need?
Breastfeeding mothers ideally need 7–9 hours of sleep, but due to frequent night feeds and baby care, they often get much less. Mothers experience a variety of changes throughout the perinatal period. During breastfeeding, mothers must often feed and care for their newborns, which disrupts sleep and reduces overall sleep quality and quantity [2]. From late pregnancy until a few years following birth, women are susceptible to high incidence rates and extended periods of sleep problems.
Health effects of no sleep for breastfeeding mothers:
1. Reduced Milk Supply
Sleep deprivation raises stress hormones like cortisol and can reduce prolactin, impeding milk production and let-down [3].
2. Weakened immune system, slower recovery
Poor sleep reduces immunity, increases susceptibility to disease, and delays postpartum recovery [4].
3. Hormonal Imbalance
Sleep deprivation impacts prolactin and oxytocin, which are important chemicals for nursing and maternal attachment.
4. Mental Health Challenges
Chronic sleep deprivation can lead to mood changes, anxiety, postpartum depression, and "mom-brain" symptoms such as impaired attention and memory.
5. Emotional disconnection
Exhaustion can hinder bonding with the infant and spouse, putting strain on relationships and self-confidence.
Common Symptoms of New Mom Sleep Deprivation
Here are some symptoms of chronic sleep deprivation in mothers:
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Constant fatigue and low energy
Even after sleeping, you may still feel fatigued owing to disturbed sleep cycles. This weariness might make daily duties seem daunting.
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Difficulty concentrating and memory lapses
Sleep deprivation impairs REM sleep and memory processing, resulting in poorer cognitive function, diminished attention, and delayed decision-making [5].
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Irritability and mood swings
A lack of sleep can increase emotional reactivity, making you quickly upset or sad. This is how sleep deprivation affects a new mom’s mood.
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Increased anxiety or stress
Inadequate rest increases cortisol levels, exacerbating stress and anxiety. You may feel continually "on edge" or burdened by parental obligations.
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Headaches and muscle aches
Physical stress builds up when the body does not get adequate restorative sleep. This might cause frequent headaches, aching muscles, and overall discomfort.
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Changes in appetite or digestion
Sleep disruption may cause changes in your food intake and affect your usual digestive routine.
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Reduced motivation and lack of interest in activities
All the symptoms may result in a lack of motivation and disinterest in activities that used to excite you.
Practical Tips to Improve Sleep for New Moms
Let's quickly take some steps to get a little more sleep as new parents.
1. Practice a good sleep regimen
Although you must be hardly getting any sleep, when you do get some, please practice good sleep hygiene, which could be taking simple steps like
- Avoid Caffeine
- Avoid screen time before bed
- Stick to a regular sleep time
- Listen to calming music
- Try Meditation
2. Odd and even
Share nighttime schedules with your partner, share the load, and divide between the odd and the even days. One could wake up on the odd nights while the other on the even, this way each of you will get abundant rest and won’t get cranky.
3. Ask for help
It’s okay to not judge yourselves and ask for help from the very beginning; parents who shy away from this are just kidding themselves. Don’t shy away from denying doing extra work at home; you have an entire lifetime to make up for all of that. The focus right now should be decent sleep for both the parents and the baby because that’s what’ll keep you healthy, sane and give you the prowess to do it all right.
4. Sleep when the baby sleeps
Sometimes the baby sleeps at odd times. Well, if they can’t set their clocks according to you, why don’t you set yours according to them? Be greedy and don't miss the opportunity to sleep when the baby chooses to. It’s absolutely okay to act a little selfish and jump right into your bed, even for the 30 minutes of shared sleep with your baby.
5. Know your baby’s sleep cycles
To promote good sleep patterns, it's critical to first understand your baby's sleep cycles. Newborns cycle between light and deep sleep faster than adults, and understanding these patterns might help you predict when they're most likely to wake or settle.
6. Sleep train your baby
Once you understand their natural sleeping patterns, you may start sleep training your infant using gentle strategies such as consistent bedtime rituals, age-appropriate waking windows, and self-soothing practices. With patience and persistence, sleep training can help your infant establish healthier sleeping patterns, resulting in longer, more restful evenings for both of you.
7. Power Snacking
Just like sleep, food is also very important in keeping you energetic and alive. Don't shy away from power snacking and thinking that it may make you gain weight. Your body needs the food and knows what’s best for you and the baby, trust your instincts and eat when you feel like. Like the baby, take those cheat meals sometimes that give you small energy boosts.
8. Sleep-Friendly Products That Can Help
Sleep essentials are a must-have to support your parenting journey. This is where Cocoon Care comes in to help you explore baby clothes online. From cloth nappies for leak-free comfort to snug sleep pods and plush baby blankets, you can make sure the baby sleeps comfortably every nap and night, ultimately helping you sleep better too.
Conclusion
If nothing works for you, don't shy away from taking professional help; every parenthood journey can be very different. Not judging yourself and accepting the fact that your journey is different from others is the first step to finding peace and some sleep in life. Happy, healthy sleep!
FAQs on Sleep Deprivation in New Parents
1. Is it normal for new moms to feel exhausted all day?
Yes, that is quite normal. New mom sleep deprivation is common as a result of numerous night feeds, hormonal fluctuations, and baby care responsibilities.
2. Can dad’s sleep deprivation affect baby care?
Absolutely. While new mom sleep deprivation symptoms are common, sleep loss in new parents affects both. A sleep-deprived father may have decreased attention, mood swings, or delayed response times, which can affect newborn bonding and caring.
3. How to deal with sleep deprivation as a parent?
To manage sleep deprivation in new moms and dads, build a support system and create flexible sleep routines. Using sleep aids like baby swaddles or sleeping bags can also help babies sleep longer, giving you a chance to rest too.
4. How long are parents sleep deprived?
Most parents experience sleep deprivation for the first 6 to 18 months of their baby’s life.
5. How do mothers survive sleep deprivation?
Chronic sleep deprivation in mothers can lead to fatigue, brain fog, and mood swings. To cope, moms often rely on short naps, healthy snacks, staying hydrated, and sharing responsibilities
Citations:
[1] https://www.earth.com/news/sleep-debt-new-parents-lose-two-months-of-sleep-in-a-babys-first-year/
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC9468784/
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC8753258/
[4] https://www.omegapediatrics.com/sleep-deprivation-newmoms-copingstrategies/
[5] https://www.parents.com/getting-drowsy-after-giving-birth-8724502
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With Love, from Cocoon Care
Dear Parent,
No matter where you are, your baby deserves gentle beginnings and comforting care. At Cocooncare, we pour love into every stitch. From soft muslin swaddles to cozy sleep pods and thoughtfully made newborn clothing, our essentials hold your baby with the same tenderness as you do. You can find baby essentials on our website and also on Amazon, Firstcry, Myntra, Nykaafashion and DuckDuck baby.
Because every baby deserves to be cocooned in care.
About the Author: The Cocoon Care Editorial Team works with pediatric consultants and experienced parents to bring you baby care tips you can trust.
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