Congratulations! You’re about to meet the love of your life—and also the thief of your sleep, your sanity, and occasionally your will to function without three oat milk matchas before noon.

Let’s talk about sleep deprivation—the uninvited guest to every postpartum party. While baby books might skim over it with a breezy “you’ll be tired,” we’re here to be honest: sleep loss in the postpartum period is real, brutal, and has serious impacts on your health. But (good news!) there are ways to navigate it without losing your marbles—or your partner.

First, a Wake-Up Call: What the Research Says

Sleep deprivation isn’t just about feeling cranky or forgetting where you left your phone (check the fridge). Studies show that lack of sleep postpartum can have real consequences:

Mental Health: A 2018 study published in Sleep Health found that new parents who experienced significant sleep loss were at increased risk of postpartum depression and anxiety—regardless of previous mental health history.

Physical Recovery: According to The Journal of Obstetric, Gynecologic, & Neonatal Nursing, poor sleep quality is linked to slower physical healing, impaired immune function, and increased inflammation.

Cognitive Fog: Ever walked into a room and forgotten why? That’s called “momnesia” (or “dadnesia”) and it’s real. Sleep loss can dull executive functioning and memory, making even simple tasks feel like puzzles designed by sadists.

But First—Sleep Tips

You're not going to magically get 8 hours. (Sorry.) But there are ways to soften the blow and support your brain and body while you’re in the newborn trenches. Here are 5 tips that actually make a difference:

1. Sleep in Shifts (Think of it as passing the self-care torch)

If you have a partner or support person, take turns covering baby duty at night. Even a solid 4–5 hour chunk of uninterrupted sleep can do wonders for your nervous system. Your relationship will thank you. So will your under-eye bags.

2. Nap Obsessively

Forget productivity guilt. Daytime naps aren’t lazy—they’re a biological imperative. Research shows that a short nap (20–30 minutes) can boost mood, cognition, and patience. Set the phone aside, hand baby off to your postnatal care specialist or partner, and close those eyes. Recharging is the work.

3. Bring in a Postnatal Care Specialist or Night Nurse

This is the real winning formula. Having overnight support from a qualified Night Nurse or Postnatal Care Specialist—like those on our Alma Care team—can dramatically improve your sleep, reduce anxiety, and give your body the rest it needs to heal. Whether it’s full overnight coverage or just a few shifts a week, knowing someone skilled and trusted is caring for your baby while you sleep? Game-changer.

4. Create a Sleep-Friendly Nest

Blackout curtains. White noise. A night light that doesn’t sear your retinas. Keep things calm, quiet, and low-stimulation during night wakings so both you and baby can return to sleep more easily. Invest in a silk eye mask to help keep the daylight out during those mid afternoon power naps. Pro tip: our team can help you set this up before baby arrives.

5. Plan for Support Before You Hit a Wall

Sleep is not a luxury—it’s healthcare. Build your postpartum support plan before the baby arrives. Waiting until you’ve hit a wall can lead to a sense of hopelessness or feeling that you can just suffer through it - you can’t. You shouldn’t. Our multidisciplinary postnatal care team includes Registered Nurses, Doulas, Infant Care Specialists, Lactation Consultants, and Night Nannies, all vetted and trained to anticipate your needs, support your recovery, and help you and your baby thrive.

Bottom Line

Sleep deprivation in the early postpartum period isn’t just a rite of passage—it’s a health challenge that deserves proactive care. The good news? With the right support, systems, and absolutely zero guilt about rest, you can protect your wellbeing and enjoy the newborn days. 

You will sleep again. You’ll dream again. You might even start finishing your sentences again.

And until then? Let us help carry the load. 

Want to learn more about how Alma Care supports new parents through those sleepless nights and blurry-eyed mornings? Click here to book a consultation or browse our overnight care options designed to meet you exactly where you are—pajamas and all.