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Sleep deprivation after birth

tired new mum
 
Sophie Martin
Medically reviewed by
12th Aug 2024

Looking after a baby throughout the day is tiring in itself, and when you are also not able to get some rest during the night, you can be left with sleep deprivation.

What is sleep deprivation?

Well, being sleep deprived means that you are not getting the correct level of sleep that you need to feel restored and awake. Between seven to nine hours is often the recommended amount of sleep for an adult. However, the amount of sleep that is actually needed varies from person to person. Some people require more sleep than others in order to feel like they have had sufficient rest. Unsurprisingly, sleep deprivation is incredibly common in parents with babies and young children.

Sleepless nights are a regular occurrence for any parent with a newborn baby. Your baby may wake up at regular intervals throughout the night to be fed or because their nappy needs to be changed. Sometimes it is not obvious why your baby has woken up, and they may just be wanting some comfort and the reassurance of being held. The first few months of your baby’s lives are a time where you are likely to experience the majority of disturbed nights.

Sleep Deprivation in Pregnancy

Many mums-to-be struggle to get enough rest before their baby has even arrived, and experience sleep deprivation in pregnancy. During pregnancy, all the changes that your body is experiencing both hormonally and physically can have an impact on the quality of your sleep. During the day, it is likely that you feel exhausted, but when night time comes around, you may struggle to drift off. This is often caused by the aches and pains associated with pregnancy and your growing baby. Pregnancy pillows can help you to get into a comfortable sleep position and enable you to get a much more restful night’s sleep.

Symptoms of sleep deprivation

Sleep deprivation symptoms extend beyond simply yawing a lot throughout the day. In fact, you can experience physical symptoms of sleep deprivation, as well as mental symptoms. Here are some of the ways that a lack of sleep can impact on you:

  • Irritability
  • Forgetfulness
  • Difficulty concentrating
  • Increased appetite
  • Lack of motivation

Not getting enough sleep can also impact on your mental health. Stress, anxiety, and sleep deprivation are commonly interconnected.

If you find that you are suffering from anxiety, a low mood and feeling stressed, you should speak with a medical professional. It is important to be aware of the signs of postnatal depression. You should seek medical help if you are feeling depressed, are experiencing feelings of hopelessness, or are struggling to find any enjoyment in life, even for things that you normally like.

How to cope with Sleep Deprivation

When you have a tiny baby to care for, you may feel like you will be sleep deprived forever. However, in time, your baby will begin to settle, and although the nights feel long, this time will pass, and you will be able to sleep at night once again.

Seek out help

If a lack of sleep is having an impact on your ability to function, or you are struggling to cope with your lack of sleep, it is a good idea to seek out some help, and look for solutions to help you get more rest. Here some of the ways you can fit more sleep into your life:

When your baby sleeps, make sure that you do too. Trying to fit in all the household chores when you are sleep deprived, is likely to leave you feeling worse. If you have chores that can’t wait, try to spend just 10 – 15 minutes on them, and then take a nap while your baby is still asleep.

Share the night feeds

If you have a partner living with you, they can take over some of the night time feeds if you are bottle-feeding or expressing milk. Try to maximise the amount of sleep that you get by going to bed earlier in the evening while your partner is still up, and asking them to do the first couple of feeds. Doing this will help you to get a block of sleep, and will ensure that you both get some rest at night.

Use family and friends

If you have family close by, you could ask them to watch your baby so that you can have a nap and a shower. This is an excellent way to top up the amount of sleep that you are getting and to feel refreshed.

For some people, struggling to sleep continues even once their baby is no longer waking at night. An ongoing lack of sleep is called chronic sleep deprivation. If you feel that you may be suffering from this, there are sleep deprivation tests available. Sleep self-assessments can also prove useful for identifying your issue and trying to find a helpful solution.

 

Approved by healthcare team

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