Why sleep in pregnancy & postpartum matters more than you think

Let’s talk about sleep (or the lack thereof!)

If you’re pregnant or have recently welcomed your little one into the world, I don’t need to tell you that sleep can feel like an old friend who’s suddenly ghosted you. So many women experience sleep changes during pregnancy and throughout the postpartum period, especially as birth gets closer.

It’s incredibly common to struggle with staying asleep or waking up at strange hours - like that 3am eyes wide open moment. This is mostly thanks to normal pregnancy physiology (thank you, hormones) and those nightly feeding sessions once baby arrives.

Now here’s the tricky part, while disrupted sleep is normal, it’s also a really important protector of your mental health. On the flip side, poor sleep can be a major trigger for relapses in underlying mental health conditions like anxiety and depression. So yes, sleep matters and we should pay attention to it!

What’s in your control (and what’s not)

Some sleep changes we just have to accept as part of the adventure. But for some, you can actually do something about it.

You can’t control:

• Pregnancy physiology
• Night feeds and a baby who prefers partying at 2am

But you can control:

• Your diet and lifestyle
• Managing anxiety or depression
• Treating things like iron deficiency, pain or any other physical health niggles that interfere with sleep

What can you do?

First things first, is to acknowledge if you’re struggling. Don’t wait until you feel burnt out and teary at 3am after no sleep for multiple days. A simple sleep diary, just jotting down when you go to bed, how much you actually sleep, and what wakes you can give you (and your doctor!) helpful clues. There are also some nifty phone or watch apps that can help you track your sleep better!

There are so many interventions that can help sometimes it’s just about tweaking a few habits, sometimes it might require more structured support. But we always start with the basics.

Start protecting your sleep today

Accept that sleep will look different for now. Some nights will be broken, some days you’ll feel like a zombie and that’s okay!

Stay flexible

A regular sleep schedule helps, but some nights will go off-script and that’s life with a little one.

Share the load

Yes, even if your partner works the next day! Night duties don’t have to be yours alone.

Create a relaxing bedtime routine

Think dim lights, a warm bath, calming music, whatever helps you wind down.

Keep your bedroom cool, dark and quiet. And wear comfy clothes that don’t restrict you!

Find your comfiest sleeping position

For pregnancy, the left side is usually best for breathing and circulation. Pillows can be a game-changer for support. The more the merrier…

Skip the stimulants

Coffee, energy drinks, alcohol and certain weight loss products can mess with your sleep even more.

Treat underlying illnesses

Pain, restless legs and anxiety can all steal sleep. Get them sorted with your healthcare provider.

Call the village 

Grandparents, friends, neighbours don’t be shy to ask someone you trust for help. If needed, hiring a night nurse can be life-saving, especially if sleep deprivation risks your mental health.

Seek professional help

If nothing is working, you’re not sleeping or you feel your mood dipping please reach out. Sometimes you need targeted treatment, whether that’s non-medicated or otherwise but first, we need the right diagnosis.

Be kind to yourself. Sleep might be messy right now, but with the right support, it can get better. And you don’t have to figure it all out alone.