Colin Snow
Sleep is a common concern for new parents, and breastfeeding mothers are no exception. While breastfeeding can have some benefits for sleep, such as the release of hormones that promote relaxation and bonding, it can also be demanding and leave mothers feeling exhausted.
Breastfed newborns typically need to feed every 2-3 hours, which can result in disrupted sleep patterns for mothers. This can be particularly challenging if the mother is the sole caregiver and is unable to share feeding responsibilities. However, research suggests that breastfeeding mothers may actually get more sleep overall compared to those who formula feed. This may be due to the hormones released during breastfeeding, which can help both mother and baby relax and fall asleep more easily.
To optimise sleep, breastfeeding mothers can try various strategies such as room sharing with the baby, cluster feeding in the evening, and incorporating a dream feed into their routine. It is also important for mothers to prioritise their own sleep and well-being, as lack of sleep can affect mood and increase the risk of postpartum depression. Seeking support from family or hired help, and making time for rest during the day, can also help improve sleep for breastfeeding mothers.
| Characteristics | Values |
|---|---|
| Sleep duration | 6 hours per night |
| Sleep deprivation | Less than 6 hours per night |
| Sleep loss | 350 hours in the first year of parenting |
| Sleep and mood | Lack of sleep can affect mood and increase depressive symptoms |
| Sleep and milk supply | Lack of sleep may affect milk supply |
| Sleep and hormones | Sleep is linked to the release of hormones such as melatonin, prolactin, and ghrelin |
| Sleep and postpartum recovery | Sleep is important for postpartum recovery and well-being |
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What You'll Learn
Breastfeeding at night
Newborn babies often wake to feed because their bodies have signalled that they are hungry. However, newborns also wake at night for many other reasons, including being scared or uncomfortable, being too hot or cold, or feeling the need for comfort and connection. Breastfeeding at night offers mothers a way of easily and conveniently meeting the vast majority of these needs in one go.
Research shows that night waking is the biological norm for babies. It also shows that, overall, breastfeeding mothers get more sleep than mixed- and formula-feeding mothers. This is due to a number of reasons, including the impact of natural hormones and chemicals released for baby and mother when breastfeeding at night.
Tips for Breastfeeding at Night
- Room share with your baby: Using a co-sleeper bassinet means your baby is right next to you as they sleep. This means you don't have to go to your baby's room to feed them in the middle of the night, and you can quickly and easily feed them while you're still half asleep, then put them down and go straight back to sleep.
- Add a morning pumping session: By pumping once a day, you can enable one bottle to be given to your baby either every day or every other day, giving you one less session that you need to nurse and allowing someone else to take over the bottle-feeding duties.
- Cluster feed in the evening: Cluster feeding sessions in the evening can help get your baby topped off with extra calories before they go down for the night. This will hopefully help them sleep for a longer stretch.
- Breastfeed a lot during the day: Feeding your baby more during the day means they'll need to feed a fewer number of times during the night.
- Go for morning walks in sunlight: Getting out in the sun each morning can work wonders for your sleep. Light is the principal control of our day-night cycle and helps regulate sleep.
This varies from baby to baby, but here are some averages to give you an idea of what to expect:
- 6-8 hour stretch of sleep for a 6-month-old baby
- 8-9 hour stretch of sleep for a 7-9-month-old baby
- Up to 12 straight hours of sleep for a 9-12-month-old
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Sleep deprivation
The Impact of Sleep Deprivation
Strategies to Combat Sleep Deprivation
- Room Sharing with Baby: Using a co-sleeper bassinet allows the mother to have the baby right by her side. This setup reduces the need to go back and forth to the baby's room for feedings, making it easier to feed and put the baby back to sleep without fully waking up.
- Incorporate a Morning Pumping Session: By expressing milk once a day, mothers can provide a bottle feed for their baby, allowing their partner or another caregiver to take over a feeding session. This can help the mother get some additional sleep.
- Cluster Feeding in the Evening: Cluster feeding involves offering the breast to the baby frequently in the evening to ensure they get enough calories before bedtime. This strategy may help the baby sleep for longer stretches at night.
- Implement a Dream Feed: The dream feed technique involves feeding the baby at their normal bedtime, then waking them up for a quick feed before the mother goes to bed. This allows the mother to get a longer stretch of uninterrupted sleep.
- Breastfeed More During the Day: Feeding the baby more during the day can help reduce the number of nighttime feedings. By offering the breast frequently during the day and cluster feeding in the evening, the baby may take in most of their required calories, resulting in longer stretches of sleep at night.
- Get Morning Sunlight Exposure: Getting morning sunlight can help regulate sleep patterns. Going for a walk outdoors in the morning can improve sleep quality and brighten the mother's mood.
The amount of time it takes for breastfed babies to sleep through the night can vary. On average, a 6-month-old baby may sleep for 6-8 hours straight, a 7-9-month-old baby for 8-9 hours, and a 9-12-month-old baby for up to 12 hours. However, these are just averages, and the sleep patterns of breastfed babies can vary significantly.
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Sleep patterns and feeding methods
Research has shown that breastfeeding mothers get more sleep overall than those who formula feed or use mixed feeding methods. This is due to the release of hormones during breastfeeding, such as prolactin, which helps mothers relax and fall back asleep more quickly. Breastfeeding also helps meet a variety of newborn needs, such as hunger, comfort, and connection, in one go.
However, it is important to note that all new parents, regardless of feeding methods, will experience some level of sleep deprivation in the first year. Breastfeeding mothers can employ various strategies to maximise their sleep, such as room sharing with the baby, cluster feeding in the evening, and implementing a dream feed.
Additionally, the sleep duration of lactating mothers can be influenced by factors such as the frequency of formula feeding and direct breastfeeding. A study found that mothers who breastfed directly or indirectly through bottles had longer sleep durations compared to those who formula-fed. Moreover, the introduction of solid foods can also impact sleep patterns, with mothers of older infants spending more time on unpaid domestic work and less time on childcare.
In summary, while breastfeeding at night is essential for a healthy milk supply and meeting the needs of newborns, it can disrupt the sleep patterns of mothers. Optimising sleep for breastfeeding mothers involves a combination of strategies, such as room sharing, pumping, and establishing a bedtime routine for the baby.
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Sleep and maternal mood
Sleep is important for everyone, but breastfeeding moms are probably at the top of the list of people getting terrible sleep. Breastfeeding moms have it especially hard as all the feedings fall on them. The problem is that lack of sleep can affect a new mom's mood. According to a study posted by the MGH Center for Women's Mental Health, women with postpartum depressive symptoms slept an average of 80 minutes less per night than women who were not depressed. Poor sleep quality was a strong predictor of increased PPD symptom severity.
Breastfeeding mothers are more likely to get deeper sleep and better sleep quality than formula-fed mothers. Breast milk contains a hormone called prolactin, which helps induce sleep. Breastfeeding mums release this hormone into their bloodstream while feeding their babies, which allows them to fall asleep faster and easier after a feed. Prolactin also helps to soothe and calm nerves, promoting a more peaceful postpartum period.
Breastfeeding at night in the early weeks and months is normal and important. It is a vital part of establishing and maintaining a good milk supply and ensuring that newborn babies get all the milk they need to grow and thrive. Breast milk works on a supply and demand basis: the more milk that is removed, the more milk the breasts make. For the majority of mothers, this means milk needs to be removed roughly every 2-3 hours in the early weeks.
Research shows that breast milk changes all the time in response to all sorts of things, like the needs and health of the baby, temperature, and the time of day. For most mothers, breast milk will gradually increase in fat content throughout the day. During the evening, young babies often cluster feed, taking in frequent feeds of this fattier milk, which tends to satisfy them enough to have their longest stretch of sleep.
Overnight, prolactin levels – the hormone designed to support milk production – are at their highest. So, when a baby feeds frequently at night, the message to the body to boost milk supply is even stronger. Breast milk at night is also high in the amino acid tryptophan, which helps the baby make melatonin, which is used by the body to develop its circadian rhythm and to sleep better.
Tips for getting more sleep as a breastfeeding mom
- Room-share with your baby: Using a co-sleeper bassinet so that your baby is essentially right next to you as they sleep. This means you don't have to go to your baby's room to feed them in the middle of the night.
- Add a morning pumping session: By pumping once a day, you enable one bottle to be given to your baby either every day or every other day, giving you one less session that you need to nurse.
- Cluster feed in the evening: Cluster feeding sessions in the evening work well to get your baby topped off with extra calories before they go down for the night.
- Use sleep aids with your baby: Help teach your baby to be an independent sleeper by using routines and sleep aids that calm and relax them so they can sleep their best.
- Implement a dream feed: Feed your baby as quickly and calmly as possible at around 10 pm (or when you want to go to bed) to top them off so they hopefully have their longest stretch of sleep.
- Breastfeed a lot during the day: Feeding your baby more during the day means they'll need to feed a fewer number of times during the night.
- Go for morning walks in sunlight: Getting out in the sun each morning can work wonders for your sleep.
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Strategies for more sleep
Being a new mother can be exhausting, especially with the constant need to breastfeed your baby. Here are some strategies to help you get more sleep:
- Room-sharing with your baby: Using a co-sleeper bassinet allows your baby to sleep right next to you. This way, you don't have to go to another room to feed them, and you can quickly put them down and go back to sleep.
- Add a morning pumping session: By pumping breast milk, you can enable someone else to give your baby a bottle, either every day or every other day. This reduces the number of feeding sessions you need to do yourself.
- Cluster feed in the evening: Cluster feeding your baby in the evening helps them get extra calories before a longer stretch of sleep. This method should only be done with your doctor's approval.
- Use sleep aids for your baby: Teaching your baby to be an independent sleeper will help you get more sleep. Use routines and sleep aids like white noise, a dark room, and a weighted sleep sack to calm and relax your baby.
- Implement a dream feed: Breastfeed your baby at their normal bedtime, then wake them up for a dream feed when you're ready to go to bed. This allows you to get a longer stretch of uninterrupted sleep.
- Breastfeed more during the day: Feeding your baby more during the day means they'll need to feed less at night.
- Go for morning walks in the sunlight: Getting morning sunlight can improve your sleep. It helps regulate your sleep by influencing your body's day-night cycle.
Additionally, here are some general tips to help you manage your sleep and energy levels:
- Nap when your baby naps: Use your baby's naptime during the day to catch up on some rest.
- Share nighttime feedings: If possible, share feedings with your partner or another caregiver to give yourself more time to sleep.
- Use a bedside bassinet: Keeping your baby close by with a bedside bassinet makes nighttime feedings more convenient and helps you get back to sleep faster.
- Practice safe co-sleeping: If you choose to co-sleep, follow safety guidelines to reduce the risk of sudden unexpected infant death. Remove cushions, loose bedding, and plush toys from your bed, and avoid drugs, alcohol, and tobacco, which can impair your awareness.
- Ask for help: Don't be afraid to ask family or friends for help with household tasks or baby care so you can get more rest.
- Prioritize self-care: Chronic stress can worsen sleep loss. Take time for yourself to recharge, whether it's going for a walk, exercising, or reading a book.
- Create a support network: Talk to your partner, friends, family, or support groups to help manage the demands of early motherhood.
- Develop a nighttime schedule: Establish a soothing bedtime routine for your baby, such as a warm bath, a massage, and some quiet time before breastfeeding.
- Use noise-cancellation devices: White noise generators or applications can help block out unexpected sounds that might disturb your baby and disrupt your sleep.
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