Written by Jazmin Galdino (Psychologist, Childhood Sleep Neuroscience and Perinatal Mental Health Specialist)
Art by Valentina Taraborelli

Much attention is given to infant sleep—techniques, coaching, specialists—but there isn’t enough discussion around maternal sleep during the postpartum period. How does sleep deprivation affect a mother’s mental health—and what can be done about it?  

Every adult’s sleep patterns are shaped by lifestyle habits long before pregnancy. However, after giving birth, these habits must adjust to accommodate both personal needs and those of the newborn. During the first year of life, infants depend entirely on their caregivers due to their physiological immaturity, making it crucial to raise awareness about shared caregiving responsibilities for both the baby and the mother. 

The Connection Between Maternal Sleep and Mental Health

Postpartum recovery is often perceived as lasting about 40 days, after which the mother is expected to return to her previous state, as if her body and mind can simply revert to pre-pregnancy conditions. However, the reality is far more complex.

The postpartum period is not just about physical recovery from childbirth—it is also a profound transformation akin to adolescence, referred to as matrescence. During this stage, women undergo physical, emotional, and social changes. Hormonal fluctuations contribute to increased sensitivity and emotional variability. While not all postpartum women experience mental health issues, this phase is one of heightened vulnerability, where symptoms of depression, anxiety, or stress may arise.

Mental health during postpartum depends on various factors, including personal history, personality traits, and, most importantly, self-care. Regular mental health check-ups are essential during this stage to support emotional well-being and prevent potential complications.

Why Sleep is Critical for Mental Health

Sleep plays a vital role in overall health, acting as a restorative and regulatory function for the body. Given that humans spend approximately one-third of their lives sleeping, its disruption can significantly impact well-being. During postpartum, sleep is often compromised due to hormonal shifts and the demands of infant care.

One key hormonal change affecting sleep is the decrease in progesterone levels after birth, which can influence melatonin production—the hormone responsible for sleep regulation. Additionally, newborns have polyphasic sleep patterns, meaning they sleep in multiple short periods without distinguishing between day and night. Because mothers are usually the primary caregivers responsible for feeding around the clock, their circadian rhythms are disrupted, further affecting sleep quality.

Sleep deprivation is strongly linked to mental health disorders, particularly depression. Thus, prioritizing rest and finding ways to ensure sufficient sleep is crucial for postpartum well-being. Sleep quality and biological rhythm variations impact directly on the severity of depressive and anxiety symptoms throughout the peripartum period.

Practical Steps to Protect Maternal Mental Health

To support mental health during postpartum, consider the following recommendations:

• Seek Professional Mental Health Support: Consult a perinatal mental health specialist for assessments and evaluations. Ideally, these check-ups should begin during conception, continue throughout pregnancy, and extend into the postpartum period to address expected changes and challenges.
• Maintain a Nutrient-Rich Diet: Proper nutrition aids postpartum recovery and supports lactation. Eating well at consistent times can also contribute to better sleep quality.
• Prioritize Sleep and Rest: Take advantage of any available help from your support network. Resting when the baby sleeps can help compensate for lost sleep and protect mental health.
• Plan and Limit Visitors: Set specific visiting hours so that family and friends can assist rather than overwhelm the new mother.
• Accept Help: Delegating tasks and allowing others to assist with caregiving responsibilities can significantly ease postpartum challenges.
• Share Responsibilities with a Partner: If breastfeeding, a partner can still soothe, rock, and care for the baby when feeding is not required. Sharing duties helps balance caregiving and promotes maternal rest.

Rethinking Motherhood Expectations

The postpartum period is a time of immense transformation. By challenging outdated and unrealistic motherhood expectations, and, instead, embracing the reality of motherhood with all its complexities, we can create a culture that truly supports maternal mental health. Promoting a more supportive and understanding approach to postpartum care fosters healthier, happier experiences for new mothers.

By prioritizing maternal mental health, advocating for shared caregiving, and emphasizing the importance of sleep, we can help ensure a more balanced and fulfilling postpartum experience.