Sleep Deprivation - Overnight Doula
Surviving Sleep Deprivation in the Fourth Trimester
Bringing a newborn home is a magical experience, but let’s be honest—sleep deprivation can make it feel anything but. Between round-the-clock feedings, diaper changes, and soothing a fussy baby, getting enough rest may seem impossible. If you’re running on fumes, know that you’re not alone, and there are ways to make this exhausting phase more manageable.
Why Sleep Deprivation Hits So Hard
Newborns don’t understand the difference between day and night, and their tiny stomachs require frequent feedings, often every 2–3 hours. This means parents, especially moms recovering from childbirth, are getting fragmented sleep at best. The effects? Exhaustion, brain fog, mood swings, increased stress, and even a higher risk of postpartum depression and anxiety.
Ways to Cope with Sleep Deprivation
Prioritize Rest Over “Getting Things Done”
It’s tempting to use baby’s nap time to clean, catch up on emails, or prepare meals, but sleep should be your top priority. Even short naps can make a difference in how you feel.Accept Help
If a partner, friend, or family member offers to help—say yes! Whether it’s holding the baby while you sleep or taking care of household tasks, support can be a game-changer.Try a Rotating Sleep Schedule
If possible, take shifts with your partner. For example, one of you handles early-night wake-ups while the other gets a solid stretch of sleep before switching.Consider Safe Co-Sleeping or Room Sharing
Having the baby close in a bedside bassinet can minimize the effort required for nighttime feeds. If you choose to co-sleep, follow safe sleep guidelines to reduce risks.Optimize the Sleep Environment
Keep the room dark, use white noise, and swaddle your baby if they enjoy it. The goal is to create a calming sleep space for both of you.Take Advantage of Daylight
Exposing your baby to natural daylight during the day can help regulate their circadian rhythm and encourage longer nighttime sleep stretches.Seek Professional Support
A postpartum doula can help by providing overnight support, newborn care, and guidance, allowing you to get the rest you need to function and heal.
This Won’t Last Forever
It may not feel like it now, but this sleep-deprived phase will pass. In the meantime, give yourself grace, lean on support, and rest whenever you can. You’re doing an amazing job, even on the days when exhaustion takes over.
Would you love some extra hands-on help during these sleepless nights? A postpartum doula can provide the care and relief you need. Let’s chat about how I can support you during this time.
