Becoming a mother is a dream come true for many of us, but the reality doesn’t always match the expectations. If you’re struggling with overwhelming feelings of sadness or numbness, you’re not alone.
About 1 in 5 new mums experience a decline in their maternal mental health – becoming postpartum depression (PND), and sleep deprivation is often a key factor that intensifies those feelings (PubMed, 2019).
First off, it’s important to remind you that you’re not broken. It’s okay to not feel like yourself right now. If you ever feel unsafe, please reach out to a support service here. Your well-being matters, and there’s support to help you through this.
The Link Between Sleep and Maternal Mental Health
Postpartum depression can come with many symptoms, including feeling overwhelmingly tired, experiencing mood swings, having difficulty bonding with your baby, and even thoughts of guilt or worthlessness (Mayo Clinic, n.d.). Research shows that sleep deprivation plays a significant role in exacerbating these symptoms (Sleep Foundation, 2021).
Sleep-deprived mothers may also struggle to enjoy everyday moments with their babies or may find themselves feeling more anxious and irritable. It’s a cycle that feels endless, but there is a solution: improving your baby’s sleep can improve your sleep and, in turn, your mental health.
How Sleep Training Can Help
There is no shame in wanting better sleep—for both you and your baby. In fact, sleep training can be a key part of breaking the cycle of sleep deprivation and helping with PND. Research suggests that sleep training can have a positive impact on both infant sleep and maternal mental health and well-being. Studies show that behavioural sleep techniques, such as establishing routines, have been linked to a reduction in postpartum depression symptoms (PubMed, 2012).
By helping your baby develop healthy sleep habits, you’re giving yourself and your baby the gift of rest. Sleep training doesn’t have to be harsh or involve letting your baby “cry it out,” though some crying might happen as they adjust to new routines. The consistency and predictability that come with a solid sleep routine can significantly lower stress levels, both for you and your baby.
Routines may sound rigid, but they help to create calm and help you to feel in control of your day. Your baby will also start to understand the flow of the day, which can make them feel more secure and lead to better sleep for everyone (The Conversation, 2021).
Choosing the Right Sleep Training Method
When it comes to sleep training, there are several options. Whether you choose the Ferber method, a chair method, or a gentler approach, the key is to stick with what works for you and your family. Some methods, like the Ferber method, may produce faster results but involve more crying. Others, like the gentle sleep training approaches, may align with your parenting values but take a little longer to see results and require more long-term commitment on your part.
Before you start, it’s important to set a strong foundation for your baby’s sleep. Factors such as feeding, naps, and sleep environment all contribute to successful sleep training (PubMed, 2019). As a sleep consultant, I help families optimise these factors to give you and your family the best chance of sleep success.
The Extra Maternal Mental Health Benefits of Sleep for Mums
Good sleep doesn’t just improve mood—it also helps with emotional regulation and cognitive function, improving your overall maternal mental health. When you’re well-rested, you’re better able to process emotions, think clearly, and communicate with your partner and family. Sleep can improve your relationships and give you the mental space you need to feel more like yourself again (Sleep Foundation, 2021).
Getting Started with Sleep Help
If you’re ready to explore sleep training, I’m here to help. You don’t need to go through this alone. Let’s work together to create a plan that suits your family and helps you regain the rest and peace you deserve. You and your baby deserve better sleep, and better sleep leads to better mental health.
Contact me for a free discovery call, and let’s find a solution for you.
References:
- Mayo Clinic. (n.d.). Postpartum depression symptoms and causes. Retrieved from Mayo Clinic
- PubMed. (2019). Postpartum Depression and Infant Sleep Issues. Retrieved from PubMed
- Sleep Foundation. (2021). Sleep Deprivation and Postpartum Depression. Retrieved from Sleep Foundation
- The Conversation. (2021). To break unhealthy habits, stop obsessing over willpower. Retrieved from The Conversation
- PubMed. (2012). Behavioral Sleep Techniques and Postpartum Depression. Retrieved from PubMed
