Sleep Deprivation And Breast Milk Production: What's The Link?

Sleep deprivation is a common issue for new parents, especially those who are breastfeeding. While it is possible to produce breast milk on little sleep, lack of sleep can reduce milk supply. This is because sleep deprivation can cause stress, which releases adrenaline and inhibits the production of oxytocin, the hormone that stimulates the flow of a mother's milk. Prolactin, another hormone that affects breastfeeding, is also produced in higher quantities at night, leading to more milk. Therefore, getting a good night's rest is important for maintaining an adequate breast milk supply.

Lack of sleep can reduce breast milk supply

It is well-known that new parents often lose a lot of sleep, especially in the first few months of their baby's life. This can be very challenging, and sleep deprivation can be difficult to cope with, especially if you are also breastfeeding.

Breast milk production is tied to demand, so the more milk that is removed, the more milk your breasts will make. However, if you are sleep-deprived, stressed, or anxious, this may reduce your breast milk supply. This is because when you sleep less, your body becomes stressed, releasing adrenaline into your system, which inhibits oxytocin, the hormone that causes your milk to flow from your breasts.

Research has shown that breastfeeding mothers who are sleep-deprived and/or stressed may have trouble maintaining their milk supply due to the rise in cortisol levels. This can be a vicious cycle, as the act of breastfeeding releases prolactin and oxytocin, which help the mother relax and fall asleep more easily.

To help combat this, it is important for new mothers to have support from their partner, family, and community, so they can properly care for themselves while also taking care of their baby. It is also crucial to seek help from a lactation consultant or healthcare provider if milk supply is a concern.

Additionally, there are some practical steps you can take to try to increase your milk supply, such as:

• Pumping or hand-expressing milk frequently, even if only a small amount comes out
• Using a hospital-grade pump with extra suction to increase the amount of milk you can extract and the amount of stimulation your breasts feel
• Drinking lots of water and getting as much sleep as possible, as breast milk includes a lot of water, and getting enough sleep allows your body to relax and produce the right milk-producing hormones
• Eating healthy foods, as getting sick can also reduce your milk supply

Prolactin in breast milk helps mothers sleep

Prolactin is a hormone that is released during breastfeeding. It is one of the two main hormones at work during breastfeeding, the other being oxytocin. While oxytocin is responsible for milk removal and let-down, prolactin helps in the development of mammary tissue during pregnancy and continues to be secreted every time a mother breastfeeds her baby after birth.

Prolactin has been found to help induce sleep in breastfeeding mothers. When a mother breastfeeds, the hormone is released into her bloodstream, helping her to fall asleep quickly and easily. Prolactin also helps calm the nervous system, making it easier to fall and stay asleep.

Studies have shown that breastfeeding mothers get more sleep than their formula-feeding counterparts. In one study, breastfeeding mothers got 30 minutes of extra sleep per night on average during the first three months postpartum. Another study showed that breastfeeding mothers got 40-45 minutes more sleep per night on average over the same period.

Prolactin release follows a circadian rhythm, with the highest levels of secretion at night and in the morning. This is also when breastfeeding mothers and their babies are most likely to be feeding. The more a mother stimulates her breasts, the more prolactin will be released, and the more milk she will produce.

Breastfeeding can be exhausting, especially for new mothers. Knowing that prolactin helps induce sleep can be reassuring during those sleepless nights. It is also important to remember that a mother's body will continue to produce milk as long as it is regularly stimulated, even if the interval between feedings becomes longer.

In addition to prolactin, breastfeeding also releases the hormones melatonin and oxytocin, which can help mothers relax and fall asleep more easily. Breast milk also contains tryptophan, a sleep-inducing amino acid that is a precursor to serotonin, a vital hormone for brain function and development.

While breastfeeding may not be the only factor affecting a mother's sleep, it is clear that the release of prolactin and other hormones during breastfeeding can help improve sleep quality and duration.

Breastfeeding at night is important for a successful relationship

Breastfeeding at night is important for establishing a successful breastfeeding relationship. Here are some reasons why:

It Establishes a Good Milk Supply

Breast milk production works on a supply-and-demand basis. The more milk removed from the breasts, the more milk the body makes. In the early weeks, milk needs to be removed roughly every 2-3 hours, and newborn babies will typically wake up several times a night to feed. Night feedings help to ensure a good milk supply and that the baby is getting all the nourishment they need to grow and thrive.

It Helps Baby Develop a Healthy Sleep-Wake Cycle

Breast milk composition changes throughout the day to meet the baby's needs. Morning breast milk contains cortisol, which helps babies become alert and awake during the day. Evening breast milk is high in melatonin, which helps the baby fall asleep and develop a healthy sleep-wake cycle or circadian rhythm.

It's Convenient and Efficient

Newborns wake up at night not just because they're hungry but also because they're scared, uncomfortable, too hot or cold, or in need of comfort and connection. Breastfeeding at night is a convenient way to meet all these needs at once. As the baby gets older, breastfeeding at night becomes even more efficient as they learn to self-latch, and night feeds become quicker.

It Helps Mothers Get More Sleep

Research shows that breastfeeding mothers get more sleep than those who formula feed. Breastfeeding at night can also reduce the need for pumping during the day for working moms. Additionally, the hormones released during breastfeeding help mothers relax and fall back asleep quickly, and the act of breastfeeding can be a wonderful, loving way to help the baby doze off.

It Strengthens the Bond

The act of breastfeeding at night helps strengthen the bond between mother and child. It helps the baby feel calm, safe, and secure, and it's a special moment that won't last forever. While it can be frustrating to wake up multiple times a night, it's important to remember that it's only temporary and that these late-night feedings are truly special.

Breast milk changes throughout the day to meet the baby's needs

Breast milk is often referred to as "liquid gold" due to its dynamic composition, which adapts to meet a baby's nutritional and developmental needs. This adaptability is one of the most remarkable things about breast milk. Here's how it changes throughout the day:

Morning Breast Milk

Morning breast milk contains the hormone cortisol, which helps babies become alert and awake. It also has a higher volume and faster flow due to increased levels of prolactin, the hormone responsible for milk production.

Evening Breast Milk

Evening breast milk is designed to help babies relax and prepare for sleep. It contains higher levels of serotonin and melatonin, the "sleep hormone." Melatonin facilitates sleep, making it easier for babies to fall asleep and return to sleep after feeding.

Foremilk and Hindmilk

During a feeding session, the composition of breast milk also changes. The first milk expressed is foremilk, which is thinner and higher in lactose, making it ideal for quenching the baby's thirst. As the feeding progresses, the milk transitions to hindmilk, which is fattier and more nutritious.

Colostrum, Transitional Milk, and Mature Milk

The composition of breast milk also changes over time as the baby grows. In the first few days after birth, mothers produce colostrum, which is thicker, more concentrated, and packed with immunological components. This initial milk acts like a baby's first vaccination, coating the internal organs and lining of the digestive, respiratory, and reproductive tracts to protect them from bacteria and pathogens.

After the first few days, colostrum transitions into transitional milk, which lasts for about three to seven days. During this stage, the volume of milk increases, and it becomes creamier due to higher fat and lactose content, aiding in the baby's development.

By the two-week mark, mature milk is produced. This milk remains fairly consistent in terms of its proteins, fat, and sugar content during the first year but can still vary from feed to feed.

Responding to Illness

Breast milk is also responsive to the baby's health. When a baby is sick, their saliva passes back into the mother's nipple during breastfeeding. This "baby spit backwash" contains bacteria and viruses, signaling to the mother's body to produce more immune cells and illness-specific antibodies in her milk. This interchange between mother and baby informs the makeup of the breast milk, ensuring it is tailored to the baby's particular health needs.

In summary, breast milk is an incredible substance that adapts to meet the changing needs of a growing baby. From morning to night and throughout their development, breast milk provides the ideal combination of nutrients, hormones, and antibodies to support the baby's health, growth, and sleep patterns.

Stress is the number one killer of breast milk supply

Stress is the number one factor that can negatively impact your breast milk supply, especially in the first few weeks after giving birth. This is mainly due to the hormone cortisol, which can dramatically reduce milk supply.

How Stress Affects Breast Milk Supply

Adrenaline and Oxytocin

When you are stressed, your body releases adrenaline, which inhibits the release of oxytocin. Oxytocin is crucial for milk "let-down", or the flow of milk from your breasts. So, while stress won't affect the amount of milk you produce in the long term, it can make it harder for your milk to flow freely.

Cortisol Levels

Cortisol is a stress hormone. When you're stressed, the level of cortisol in your breast milk increases. While the long-term effects of this are unknown, it's still important to manage your stress levels to ensure an adequate milk supply.

Impact on Mealtimes and Feeding Frequency

Stress can also impact your milk supply indirectly. When you're stressed, you might skip meals or forget to drink enough water. Since breastfeeding requires extra calories, not eating enough can lead to a decrease in milk production. Additionally, when you're away from your baby for prolonged periods, such as when you return to work, it's important to pump regularly to maintain your milk supply.

Managing Stress

While it's impossible to eliminate all stress from your life, there are healthy ways to manage and reduce it. This includes practicing meditation or yoga, going for walks, eating healthily, and communicating with your support network about how they can help.

Other Factors Affecting Breast Milk Supply

In addition to stress, there are other factors that can impact your breast milk supply. These include:

• Supplementing with formula: When you supplement with formula, your body gets signals that it doesn't need to produce as much milk, leading to a decrease in supply.
• Eating or drinking too little: Breastfeeding burns about 500-700 calories per day, so it's important to eat enough to replenish those calories. Adequate hydration is also crucial for breast milk production.
• Lack of sleep: When you sleep less, your body becomes stressed, releasing adrenaline which inhibits oxytocin and milk flow.

Frequently asked questions