Sleep Deprivation

It’s not a secret that new moms don’t get a lot of sleep. Being sleep deprived can make getting through the day difficult. There are things you can do to cope.

Symptoms of Sleep Deprivation

Sleep deprivation can affect your mental state and physical health. You may experience:'}}

• Drowsiness
• Irritability
• Lack of motivation
• Inability to concentrate or pay attention
• Slow reaction time
• Poor decision making
• Forgetfulness

Sleep deprivation can also increase symptoms of anxiety and depression.

How to Cope With Sleep Deprivation

When you’re lacking sleep, it’s important to take care of yourself. Try to get as much sleep as possible. That can mean choosing sleep instead of other activities, such as household chores.

You can also:

• Sleep when the baby sleeps. A 20- to 30-minute nap can be refreshing.
• Ask for help. Have a partner, friend, family member or sitter watch the baby or do chores while you catch up on sleep.
• Switch off with your partner, if you have one. Take turns getting up with the baby at night. This can make a big difference.
• Get sun exposure in the morning. Being in the sun helps reset your circadian rhythm after being awake at night.
• Take a walk. The exercise could help you fall asleep more easily later.
• Talk to your child’s pediatrician about sleep training. Then decide if it’s right for your family.

Watch Your Symptoms

Fatigue is normal when you are sleep deprived, but it can also be a symptom of postpartum depression (PPD). Talk to your doctor if:

• Your mood doesn’t improve after a nap.
• Your appetite has notably changed.
• You don’t feel a bond with your baby.
• You feel like a bad parent.
• You don’t find fun in your usual activities.

Know that the newborn phase is temporary. Your baby will soon sleep for longer stretches of time.