Mom's sleep while breastfeeding

Breastfeeding is a wonderful and intense time that can also be tiring for many mothers. A breastfeeding mother’s sleep is crucial to her health and well-being, as well as her ability to properly care for her baby. But know that breastfeeding is an ally in your sleep. We’ll explain!

Understanding breastfeeding mother’s sleep

At 3 weeks of breastfeeding, your prolactin level will have increased x15, which allows you to fall asleep faster and deeper, which offers you better recovery. During your deep sleep, there are more micro alarm clocks to easily wake up at the same time as baby.

• During this deep sleep, there are rapid trips back and forth to a state where you are almost awake, but you do not remember it. During these back and forths, you touch, check, where baby is and how he is doing. This makes it easier and quicker to emerge when baby calls.
• Nighttime feedings are necessary to maintain breastfeeding.
• After feeding, falling back asleep is facilitated by the hormones delivered during feedings (oxytocin, prolactin, endorphin)
• The hormones ocyctonin, prolactin, endorphin, secreted during feedings invite you to rest. You will want to doze off during and after a feeding. That’s the magic! Breastfeeding actually rests you!

Strategies to take advantage of the restful hormones of breastfeeding

Enjoy feedings as a relaxing time. This is the major recommendation. Turn off your phone and enjoy all those good recovery hormones!

Lay baby next to you

• Co-sleeping or shared room: Keeping your baby in a crib near your bed can make nighttime breastfeeding easier and reduce waking time. Be sure to follow safety recommendations for co-sleeping.
• Co-sleeping bed: Using a co-sleeping bed (sidecar) allows the baby to be within reach without being in the same bed, which can be safer.
• avoid constantly changing the baby’s diaper. If you really need to change him, do it directly in the baby’s bed so as not to wake him up by moving him. Do not turn on lights at night.

Lengthening breastfeeding

• Learning to breastfeed while lying down can make it easier for you to get back to sleep after or even during nighttime breastfeeding. This minimizes necessary movements and helps maintain a drowsy state.

Synchronize naps

• Take advantage of your baby’s naps to also rest. Even short naps can help reduce accumulated fatigue.

Support and task sharing

• Do not hesitate to ask for help. If possible, delegate some household chores. Apart from feeding the baby, there is nothing to do at night! No changing diapers unless big dripping poop. Treatments can be done in the morning, by your partner for example. So it is better that he or she sleeps at night. You will be able to get back to sleep easily thanks to breastfeeding. Having your partner give you a bottle of milk at night doesn’t help anyone. You will not benefit from the right hormones for restorative sleep. Plus you run the risk of getting engorgement because you skip the nighttime feeding.

Avoid stimulants

• Reduce the consumption of caffeine and other stimulants, especially at the end of the day, to promote better sleep.

Create a calming routine

• Establish a calm and regular bedtime routine for you and your baby. Soothing activities like a warm bath, gentle reading, or a lullaby can signal to your body that it’s time to relax.

Managing fatigue

Recognize the signs of fatigue

• Be alert for signs of extreme fatigue, such as excessive sleepiness, irritability or difficulty concentrating. If you feel overwhelmed, talk to a healthcare professional. Also try to build a group of people who can help you. For example, someone who can keep you company during the day. They can be long and trying when you are alone with a newborn.
• A doula can also be of great help to you in these moments.

Food and hydration

• A balanced diet and good hydration are essential to maintain your energy levels. Eat nutritious meals and drink enough water throughout the day. Again, don’t hesitate to call on your loved ones to prepare meals for you. For example, everyone can take turns dropping off a meal at the door on their way home from work. This can be a great idea for a birthday gift too!

Moderate exercise

• Incorporate light exercise into your daily routine. Activities like walking or yoga can help improve your sleep quality.

Importance of patience and flexibility

Have confidence in your body and its physiology. Everything is done to support your postpartum recovery. Understand that sleep while breastfeeding is often fragmented and this phase is temporary. Every baby is different, and sleep and breastfeeding needs will change over time.

Useful resources

• Your entourage: do not hesitate to ask for and accept help from your family and friends.
• Health professionals: Consult a lactation consultant or health professional to obtain personalized advice and resolve possible breastfeeding problems.

Conclusion

Trying to understand how your body works is the key to managing your fatigue. Your sleep is essential to your well-being and your ability to care for your baby. By adopting appropriate strategies and seeking support when necessary, you can better manage fatigue and fully enjoy your breastfeeding experience. Remember to take care of yourself and give yourself rest whenever possible.