The Real Impact of Sleep Deprivation on Moms—and How to Find Relief
Target Keywords: sleep deprivation postpartum, tired moms, baby sleep tips, postpartum exhaustion
Introduction:
You’re not imagining it—being sleep-deprived can feel like an impossible weight to carry. Many new moms face sleepless nights and overwhelming exhaustion, which affects everything from physical health to emotional well-being. Let’s talk about why sleep deprivation happens and practical steps to take back your rest.
Main Points:
Why Sleep Deprivation Hits Moms Hard:
So basically you just birthed a human - no matter how they showed up in the world they arrived to their booking in your house and are demanding. They need to eat frequently and are completely dependant on you and other adults to survive (no pressure). Not many moms or dads have extra support through the night to ensure they can sleep. Baby needs to eat, baby needs to eat, am I right? However, different demands from baby come and go as they grow as well. There are developmental leaps / sleep regressions and other times throughout their lives where they just need you more and you can’t ignore them. You NEED to be awake for them.
It is a real struggle for parents postpartum to find balance in this new world of not sleeping. Our bodies need sleep and sleep deprivation is actually a type of torture.
The Emotional and Physical Toll of Sleep Deprivation:
Lack of sleep not only impacts mental health, but there is evidence that when we are exhausted our parenting confidence, and even relationships are impacted. As humans when we are not able to rest our minds and bodies the result is mood swings, irritability, slower recovery and self doubt. We are more likely to question our choices and be triggered by more minor things like a partner sleeping soundly beside us while we try to latch the baby AGAIN.
There is a clear link between sleep deprivation and postpartum anxiety / depression. Without adequate sleep our nervous system is not able to find relaxation and will react as though we are at risk when we are perfectly safe.
Sleep deprivation impacts your body in ways that can make it harder to cope with the emotional and physical challenges of new motherhood. When we don’t get enough sleep, our brain doesn’t have time to reset, leaving us more prone to stress and anxiety. This lack of rest triggers a stress response in the body, releasing hormones like cortisol, which can make you feel on edge, overwhelmed, and emotionally drained. Sleep also helps regulate mood and emotions, so when you’re not sleeping well, it’s harder to manage feelings of irritability or sadness. In short, not getting enough sleep doesn’t just leave you tired—it affects your body’s ability to heal, process emotions, and handle stress, making you more vulnerable to postpartum mood disorders.
How to Find Relief:
If you have a supportive partner, be assertive and ask for practical support. Can they watch the baby while you get a minimum 4-6 hours uninterrupted at least once (ideally more than twice) a week? Can you hire a postpartum doula, or ask a family member or friend to pop by to be with your infant so you can rest.
When your baby is older many people consult with sleep experts. We like Jess White from Bria (she’s very lovely and evidence based!) or Zoe Fysikoudi a Registered Psychotherapist with advanced training in infant mental health
Dehydration and poor nutrition can make sleep deprivation worse. Eating balanced meals and drinking enough water can help support your energy levels, even on sleepless nights.
Feel anxious leading up to night time with a baby cluster feeding? Remind yourself this will not last forever, breakdown the night into chunks and give yourself permission to be awake when needed. I remember as a first time mom, the night I gave myself permission to watch the new Wonder Woman movie while bouncing my baby on the yoga ball instead of fighting her to get to sleep was a complete mind shift. Night time did not have to be distressing - because it was no longer what my mind expected, it is something different for this short chapter in life.
Think of rest as beneficial too. If you can’t get that sleep in because the baby is up - can you give yourself permission to rest using mindfulness, or accepting that resting on the couch watching a movie IS productive when you are sleep deprived. Add rest to your “to do” list. Resting is not a recipe for guilt if you are assertive to that voice in your head - rest is a basic human need, not a waste of time.
Feeling completely exhausted? Let’s find solutions together. Contact us for support tailored to your postpartum journey, because you deserve to feel rested and restored.
