How Can Breastfeeding Moms Get More Sleep?
Sleep is a crucial part of a healthy lifestyle, and it is as necessary as eating a balanced diet and regularly exercising. Sleep provides different benefits, such as mental clarity, improved mood, and physical strength. However, an estimated 35% of people in the US do not get 7-9 hours of rest per night.
Parents are one of the most vulnerable groups who often do not get enough sleep. Breastfeeding mothers, in particular, need to stay up to feed and support their little ones.
If you are in the same boat, you also want to get a few shut eyes. But how can you squeeze sleep into such a busy schedule?
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Does Sleep Affect Milk Supply?
Sleep allows the body to recharge and regulate. When you are sleep deprived, your body releases stress hormones such as cortisol. Cortisol increases feelings of stress and anxiety, which makes it even harder to rest and focus.
These stress hormones can also affect your milk supply and cause lower production. Stress is the number one culprit for low milk supply. So not only do you feel cranky when you do not get enough sleep, but your baby is also affected by the lack of breast milk.
How Can Breastfeeding Moms Get More Sleep?
Sleep is a vital part of life. A few hours of shut eyes can help refuel your body and mind. Here are some ways to get more sleep while also breastfeeding your infant:
1 Sleep While Your Baby Is Sleeping
This tip is simple in theory but difficult in practice. But you should at least try to catch some rest while your baby is sleeping. Your dirty dishes and laundry baskets can wait. A quick nap while your baby is asleep is better than nothing.
2 Take Shifts in Nightly Breastfeeding with Your Partner
Pump some breast milk in advance for this next tip. If you are too tired to breastfeed your baby, tell your partner to bottle-feed them with pumped breast milk. You can alternate with your spouse at night so you two can get enough sleep.
3 Ask a Friend or Family Member to Do Morning Chores While You Nap
Power naps are lifesavers. Napping during the day can help replenish any lost energy from late-night feeding sessions. Ask your spouse, a family member, or a friend to cover for you while you get some Zzzs.
4 Lessen Your Caffeine Intake
Caffeine might give you a quick boost. But it can also leave you restless at night. Cut out the caffeine for a while to get that needed night of rest.
5 Avoid Using Your Devices During Late-Night Nursing
It is tempting to open your phone or TV at night while breastfeeding. But the blue lights from devices can affect your ability to go back to sleep. Instead, you can listen to calming music through earphones or read a book for a more relaxing experience.
Can Melatonin Help Induce Sleep for Breastfeeding Mothers?
For short-term use, melatonin supplements can help induce sleep. However, there is no long-term research done on melatonin, especially for breastfeeding mothers. Contact your health provider first before taking melatonin.
