Becoming a new mother is a transformative experience, filled with moments of joy, love, and—let’s be honest—exhaustion. One of the biggest challenges new moms face is managing their sleep. Between midnight feedings, soothing a fussy baby, and adjusting to a completely new routine, it can feel like you’re caught in a perpetual cycle of sleep deprivation. However, understanding the different types of sleep you’re experiencing and recognizing the importance of sleep for your well-being can make this adjustment period a little easier. Here’s a look at the various sleep types new mothers experience and how to navigate them to improve your rest.
When you bring your newborn home, the idea of a full, uninterrupted night of sleep feels like a distant memory. Newborns wake every few hours to feed, and it can be a struggle to get any real rest. This is when interrupted sleep becomes a common experience for new mothers.
Interrupted sleep means that instead of one continuous block of sleep, you’re waking up multiple times during the night. While this is a necessary part of caring for a newborn, it can severely affect your overall sleep quality and leave you feeling groggy, disoriented, and emotionally drained.
How to cope:
Polyphasic sleep refers to sleeping in multiple short intervals throughout a 24-hour period, which is the pattern many new mothers end up following. With a newborn’s unpredictable sleep schedule, you may find yourself taking naps during the day and getting only a few hours of sleep at night. While this sleep pattern isn’t ideal for long-term health, it’s often a necessity in the early months of motherhood.
The key challenge with polyphasic sleep is that it doesn’t allow for the full restorative benefits of deep sleep. Instead, you’re getting fragmented rest, which can leave you feeling perpetually tired.
How to cope:
New mothers often experience a phase of heightened awareness, sometimes referred to as hypervigilance. Your body is naturally more attuned to your baby’s needs, which means you may find yourself waking up at the slightest sound or movement, even when your baby is sleeping peacefully.
While this can be helpful in terms of meeting your baby’s needs, it also means that you’re spending more time in light sleep, which is less restorative than deep sleep. Light sleep is characterized by easily being awakened by external noises, internal thoughts, or even the sound of your baby’s gentle breathing.
How to cope:
Deep sleep, or slow-wave sleep, is the most restorative phase of sleep. It’s when your body repairs itself, strengthens your immune system, and consolidates memories. However, deep sleep can be harder to come by for new mothers due to frequent nighttime awakenings, stress, and the demands of caring for a newborn.
While deep sleep may be elusive in the early weeks or months of motherhood, it’s essential for your recovery and well-being. Your body needs this type of sleep to recharge physically and emotionally.
How to cope:
The power nap is a short, 20- to 30-minute nap that can help boost energy, improve mood, and increase alertness without leaving you feeling groggy. Napping during the day is an effective way to combat sleep deprivation when nighttime sleep is limited.
A power nap can be especially helpful for new mothers who are experiencing the exhaustion of interrupted or polyphasic sleep. A quick nap can recharge your energy and help you tackle the next round of caregiving without feeling completely depleted.
How to cope:
Motherhood is a dynamic experience, and your sleep needs will change as your baby grows and develops. While the early days may feel like a constant battle with sleep deprivation, understanding the different sleep types and finding ways to cope with them can help make this challenging period a bit more manageable. Remember to prioritize rest when you can, practice self-care, and lean on your support system to get through the sleepless nights. Above all, be kind to yourself—your body and mind are working hard to adapt to a new life, and you’re doing an incredible job.
As your baby grows, you’ll gradually get more opportunities for restful, uninterrupted sleep. Until then, hang in there—better sleep is on the horizon.
If you or someone you love continue to have sleeping trouble, that may signal an underlying problem. Please click the orange button below for a free online sleep test and talk with one of our sleep health professionals.