How to prioritize sleep as a breastfeeding mom.
An ominous message that pregnant mothers constantly receive is to “get ready to kiss their sleep goodbye,” especially if they are choosing to breastfeed. Between cluster feeding and nighttime wake-ups, the fear of never sleeping again can really scare mothers away from what can be a beautiful experience. With proper support and planning, a breastfeeding and sleeping rhythm can be established early on. Such a rhythm will benefit both you and your baby because prioritizing sleep is essential for your health, mood, and milk supply.
Let’s dive into some practical tips to help you maximize sleep opportunities—even if your baby isn’t sleeping through the night yet.
1. Nap When the Baby Naps—Yes, Really
This may be annoying advice to receive, especially if you have a laundry list of things to do at your home; however, prioritizing one daytime nap for the first few weeks can make a life-changing difference. While it’s tempting to catch up on housework or scroll through social media during nap time, sleep should be your priority.
A 2019 study found that naps helped counteract sleep deprivation in new mothers, improving overall mood and cognitive function. Even if it’s just a quick 20-30-minute cat nap, it’ll help recharge your energy for the next feeding.
2. Establish a Comfortable Feeding Space
Middle-of-the-night feedings can be rough, but creating a peaceful and comfortable environment for nursing can make a big difference. Keep a cozy chair or glider in your room, have a soft blanket, and ensure that the lighting is dim enough to help you stay in a relaxed, sleepy state.
This kind of calming environment can help you and your baby fall back asleep faster once the feed is over.
3. Don’t Be Afraid to Ask for Help
It truly does take a village. If your partner can take over diaper changes, burping the baby after feedings, or bottle-feed with pumped milk occasionally, it gives you more opportunities to rest. Delegating nighttime tasks can be a game-changer for getting longer stretches of sleep.
If your baby is feeding every three hours in the early stages, try substituting one nighttime feed for a pumped bottle feed. If you choose not to pump, you may want to consider using the Haakaa silicon breast pump or another product like it during your feeds. This device collects the milk that may leak from your non-feeding breast during a feed. It may not sound like much, but do not underestimate its power! By the end of the day, you may have enough for a full bottle without ever having actually “pumped.”
4. Practice Cluster Feeding in the Evenings
Cluster feeding is when your baby nurses more frequently during a specific period, usually in the evening. This can lead to a longer stretch of sleep for both of you during the night. By feeding more often in the late afternoon and early evening, some breastfeeding moms report longer stretches of sleep as babies are fuller before bedtime.
5. Consider Sleep Teaching Techniques When You Are Ready
Once your baby is a bit older, you may want to consider gentle sleep teaching techniques. Sleep training doesn’t mean letting your baby cry it out if that doesn’t feel right for you. Follow along with My Sweet Sleeper and reach out for individualized resources to identify a perfect sleep plan, so that both you and your baby can become well rested!
6. Take Care of Yourself
Breastfeeding burns calories and can leave you feeling depleted. Proper nutrition, hydration, and gentle exercise can help support your energy levels throughout the day and improve sleep quality when you get the chance. Studies show that mothers who maintain balanced nutrition and hydration have better overall well-being and sleep quality.
7. Adjust Expectations
Newborn sleep is unpredictable, and trying to force yourself or your baby into a strict sleep schedule too soon can lead to frustration. Instead, focus on resting whenever possible, and remember that this phase is temporary. Your baby’s sleep patterns will change as they grow, and prioritizing sleep for yourself is part of the process.
Our society frames sleep deprivation as a rite of passage for breastfeeding moms, but with the right strategies, it does not have to be. By creating a supportive environment, practicing healthy sleep habits, and asking for help when needed, you can find ways to prioritize rest and recharge—even during the sleepless nights of early motherhood.
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