Motherhood is a transformative and rewarding experience. Like most transformative experiences, though, it comes with a LOT of highs and lows and its own set of challenges. One of the often-overlooked aspects of maternal wellbeing is the profound impact that sleep can have on mental health. In the whirlwind of physically healing, caring for a newborn, and transitioning into your role as a parent, it can be easy to neglect your own needs without even realizing it. In fact, many mothers find themselves sacrificing precious hours of sleep, unaware of the potential consequences this may have on their mental and emotional wellbeing. We’re going to explore the critical role that adequate sleep plays in promoting maternal mental health, and what you can do to help you and your baby thrive.
The Demands of Motherhood
The arrival of a newborn brings with it a period of significant adjustments for mamas. The demands of feeding, changing diapers, and soothing a fussy baby can lead to irregular sleep patterns—especially during the first 12 weeks, aka the fourth trimester. Sleep becomes fragmented, with moms waking up multiple times during the night to tend to their baby’s needs. This sleep disruption is often considered a normal part of early motherhood, but we cannot ignore its cumulative effects on mental health.
The Impact on Mental Health
That’s because sleep and mental health are deeply intertwined. Lack of sufficient sleep can contribute to mood swings, irritability, heightened stress levels, and more. For new mothers, these symptoms may be mistakenly attributed to the challenges of parenting, when in reality, they could be exacerbated by sleep deprivation. Of course, the reverse is also true: increased anxiety and stress levels can make it more difficult for the brain and body to settle into sleep. And so, the cycle continues.
In addition, research consistently demonstrates the link between inadequate sleep and increased susceptibility to postpartum depression (PPD) and postpartum anxiety (PPA). A study published in the Journal of Obstetric, Gynecologic & Neonatal Nursing found that mothers who experienced sleep disturbances during the postpartum period were at a higher risk of developing depressive symptoms.
And of course, hormonal fluctuations, combined with the physical and emotional toll of childbirth, make mothers particularly vulnerable to mental health challenges as well. Given that sleep plays a crucial role in regulating mood, when sleep is compromised, the risk of developing mental health disorders rises significantly. So, too, does the ability to care for your new baby—and yourself—become compromised when sleep quality suffers.
Did You Know?
Sleep is also a key component for cognitive function, memory consolidation, and effective decision-making. Mothers who experience inadequate sleep may find it challenging to focus, make sound judgments, navigate/adapt to change as easily, and cope with the demands of daily life—not to mention, meet their baby’s needs with clarity and confidence.
(Have you ever left the room to do something, or started a task and completely forgotten what you intended to do just a moment or two later? Struggled to tell time on an analog clock because your brain was foggy and the numbers didn’t make sense? I’ve had issues with both these things when my kids were newborns!)
This cognitive impairment can weaken our problem-solving skills, concentration, attentiveness, and lead to increased risk for depression, anxiety, irritability, impulsivity, and risk-taking behavior. Insufficient sleep can also make it difficult to regulate your emotions, further contributing to feelings of overwhelm and inadequacy, compounding the challenges of early motherhood. And of course, lack of quality sleep impacts our bodies as well—leading to increased risk of heart disease, stroke, diabetes, and obesity, lower sex drive, a lower immune system, and slower healing from injury.
So what can we do to help promote maternal sleep?
Recognizing the importance of sleep in maintaining maternal mental health is the first step toward creating a supportive environment for new moms. Healthcare professionals, family members, and partners play a crucial role in encouraging good sleep hygiene and providing assistance to ensure moms have ample opportunities to rest.
Interestingly, the American Academy of Sleep Medicine (AASM) has recently updated its standards and declared 7 hours as the new “magic sleep number” vs. the previous 8 hours a night. Even 7 hours a night might feel like a dream for the new mom, so keep this in mind: In order to protect a mom’s mental health, we need to protect our core sleep. A person’s core sleep is defined as 5 hours of deep, restorative, Slow Wave Sleep, where muscle and tissue repair, memory consolidation, and hormonal regulation occur. If this sleep is impaired or disrupted, we begin to see our mental health suffer. So focus on getting a minimum of 5 hours of sleep per night to maintain optimal physical and cognitive function.
Changing the Narrative
First things first: there’s some mindset work to be done. We must challenge the rhetoric that equates sleep with self-care. Sleep is not a luxury or indulgence, and not sleeping should not be viewed as a badge of parenting honor. Sleep is a basic, biological, universal need that our bodies are hardwired to do and ill-equipped to function without. So, instead of thinking of sleep as a nice-to-have-when-can-get-it and a slog-through-when-you-can’t, try reframing it this way: Sleep is your brain’s food and medicine combined. And just as a starving or ill body can’t survive without fuel and medicine, a brain without sleep will experience similar struggle and impairment.
That’s why prioritizing maternal sleep is a fundamental component of promoting mental health during the transformative journey of motherhood! Adequate sleep not only helps to safeguard against postpartum mental health challenges but also enhances cognitive function and the overall wellbeing of moms. By valuing sleep, recognizing its importance, and implementing supportive measures to ensure sleep is prioritized and protected, society can contribute to creating a healthier environment for moms and their infants. After all, a well-rested mama is better equipped to navigate the challenges of parenting and foster a positive and nurturing environment for both herself and her child. Talk about a win-win for the whole family!
If you’re struggling with sleep, here are some practical strategies you might consider:
- Share Responsibilities: Partners can take turns tending to the baby during the night, allowing mom to have longer and more restful sleep periods.
- Create a Sleep-Friendly Environment: Ensure that the bedroom is conducive to sleep—dark, cool, and quiet. Blackout solutions, breathable bedding and pj fabrics, and a white or brown noise machine can make a significant difference.
- Embrace a Calming Bedtime Routine: Put away the screens at least an hour before bedtime, take a bath or shower to lower your body’s core temperature, use dim lighting to read/meditate/color/pray/listen to soothing music, and get in bed when tired.
- Encourage Naps: Napping during the day can help! Allow yourself to take short, rejuvenating naps if/when the opportunity arises.
- Seek Support: We’re not meant to do this alone. Communicate openly about your sleep struggles and seek support from healthcare professionals, family, and friends.
Interested in learning more? Visit www.rockabyebabysleep.com
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