Sleep after having a baby

Disrupted sleep is common when you have a new baby, as newborns need round-the-clock care.

Newborn babies need lots of sleep. It's recommended they get about 14 to 17 hours of sleep every 24 hours. But while newborns need a lot of sleep, their sleep patterns are different from ours.

Newborn babies sleep in short cycles as they also need to feed often. That means that they usually wake several times during the night for a feed.

The early weeks and months after having a baby can be intense as you adjust to getting less sleep.

Getting enough quality sleep is essential for good health, wellbeing and your overall quality of life. So, it makes sense that sleep deprivation (not getting enough sleep) can be one of the most challenging aspects of new parenthood.

A lack of sleep, interrupted sleep and disturbed sleep patterns can sometimes cause insomnia in new parents.

How can a lack of sleep affect me?

Not getting enough sleep can affect your energy levels, mood and ability to think clearly. It can cause:

• tiredness
• irritability
• problems concentrating
• memory problems
• anxiety
• low mood
• distress

When you are sleep deprived, it's easy to become overwhelmed. You may feel teary and emotional.

Not getting enough sleep can sometimes affect your ability to function during the day. This may make it difficult to look after your baby.

During their first 6 weeks, babies often have 6 to 8 periods of sleep over 24 hours. The sleep periods tend to last around 2 to 4 hours.

Most babies wake several times or more during the night. They will feed every 2 to 3 hours. They usually need your help to fall back to sleep.

But your baby's sleep patterns will change as they grow. A day-night pattern starts to emerge by about 4 weeks, and your baby may start to sleep more at night. You can help to encourage this by:

• letting natural daylight into your home during the day and getting outside in the daytime, when possible
• developing a daytime and night-time routine
• having a bedtime routine
• keeping the lights dim at night

As your baby grows and settles into a routine, your sleep should start to improve.

There are things you can do to help get more sleep while looking after your newborn baby.

Sleep tips for you and your baby

There are some general sleep tips for anyone who wants to improve their sleep. If you're having trouble sleeping after having a baby, try:

• having a bedtime routine
• avoiding 'watching the clock' and fixating on how much sleep you are getting
• avoiding caffeine and alcohol
• avoiding screen time before bed
• going outside with your baby during the day
• doing some physical activity during the day — such as a walk — if possible

Napping and catching up on sleep

Try to take a nap when your baby sleeps during the day. This can help you catch up on lost sleep. If possible, try to prioritise sleep over doing chores.

Even if you don't sleep during the day, a rest is still helpful. Just lying down and relaxing can help reduce the effects of lack of sleep.

Tips for handling frequent night-time feeds

Try to share overnight feeds with your partner or another support person.

If you are breastfeeding your baby, you can ask for help changing your baby's nappy and settling them back to sleep after their night-time feeds.

Other ways of sharing responsibilities with your partner or support person include going to bed early in the evening while your support person looks after your baby or letting your support person get up with your baby in the morning, while you sleep in.

Getting help

Try to get some help during the day so that you can rest. You may need support from your partner or someone else to look after older children or other tasks so that you can sleep.

If possible, ask your family or someone close to you for help and support. They may be able to babysit while you have a nap.

If you are breastfeeding, taking a nap straight after a feed while someone looks after your baby will help you get the most sleep before the next feed is due.

Self-care and support

It can be easy to focus all your attention on your new baby. But it's important to also look after yourself. Support from your partner, family and friends can help improve your wellbeing. This includes:

• emotional support
• practical help with childcare
• help with managing the household
• catching up with other people

An ongoing lack of good quality sleep can affect your mental health and wellbeing. It can be linked to:

• anxiety
• stress
• postnatal depression

Sometimes, parents have trouble sleeping even when their baby is sleeping. This can be due to hormonal changes after birth or worries about your baby.

Rarely, a lack of sleep after having a baby can be a sign of postpartum psychosis.

See your doctor if a lack of sleep is affecting your:

• mood
• ability to look after your baby
• ability to think clearly

Also talk to your doctor if:

• your lack of sleep does not feel manageable
• you are not able to sleep even when your baby is sleeping
• you are worrying a lot about your baby and checking them often

Disturbed sleep and related mental health problems can sometimes lead to suicidal thoughts.

If your baby is having problems sleeping or if you need more advice about making a routine, speak to your doctor, midwife or child health nurse.

Tresillian is an early parenting service that offers information and support for new parents. You can call the Parents' Help Line on 1300 272 736.

Karitane has tips on helping your baby settle and fall asleep. You can call Karitane on 1300 227 464 to speak to a nurse.

PANDA — Perinatal Anxiety and Depression Australia — offers support and information for new parents. You can call the PANDA National Helpline on 1300 726 306.

COPE — Centre of Perinatal Excellence — has information on adjusting to parenthood, including in languages other than English. There is also information on how to find a professional in perinatal mental health.