How To Overcome Sleep Deprivation When Breastfeeding

Mama's Summary

Sleep deprivation is unavoidable when you're breastfeeding a baby every 2-3 hours. Split the chores, reduce your caffeine intake, lie down more often and try some aromatherapy!

If you’re breastfeeding, you’ll definitely experience sleep deprivation. Few things are more tiring than waking up every 2-3 hours to breastfeed a crying baby. As a result, it’s quite common to feel lethargic, grumpy or stressed.

Additionally, poor emotional health can reduce your breast milk supply. That’s why it’s important to get enough rest whenever you can!

How to avoid sleep deprivation during breastfeeding

sleep deprivation for mothers

Lie down whenever you’re tired

Turn off the lights, close your eyes to relax your vision, and lie next to your baby. Even if you can’t fall asleep, it really helps you to relax. A mother’s bond with her child is special and beautiful.

Take advantage of any rest you can get! Soft music and aromatherapy can help you to drift off to sleep.

Say “no” when you need a break

Breastfeeding is really, really tough. There will be times when you feel too tired to do anything. If there’s a social gathering, don’t spend time worrying about seeming lazy or missing out. Your friends and family are probably more understanding than you think 🙂

It’s also a good idea to order food in if you’re too tired to cook. Then, ask your partner or other family members to help with the chores. After all, you’ve got a baby to care for!

Avoid stress and overthinking

There will be nights where you can’t stop worrying about your baby. Stress isn’t good for your health or your breast milk supply! Lots of mums overthink about motherhood – trust your instincts and have faith in yourself.

It isn’t easy to deal with stress, but accurate information helps a lot. You should consult with your paediatrician often! Reading a book, listening to music or spending time with your hobbies can also help you take your mind off things.

Limit your caffeine intake

Are you a coffee or tea person? Either way, both drinks contain caffeine. Caffeinated drinks can make sleep difficult, which is why you should avoid them, especially when you’re tired out from breastfeeding. Instead, try drinking water or warm milk!

Ask your partner for help

Taking care of your child is a shared responsibility! For example, if you express milk using a breast pump, you can always ask your partner for help with feeding your baby. Additionally, you should ask your partner to split the household chores!

Even though it’s tiring, sleep deprivation won’t last forever. Your baby should start sleeping through the night from 3-6 months of age. After that, your sleep situation should definitely improve 🙂

Lavender aromatherapy to help you sleep

lavender massage oil for sleep deprivation

Research shows that lavender improves sleep quality. That’s because it works as a kind of anxiety reliever and sedative, which naturally increases calm and encourages sleep.

You can find lavender in our Mama’s Choice Relaxing Massage Oil, specially developed for pregnant and breastfeeding mums!

Our massage oil is also suitable for aromatherapy. It’s 100% natural and includes lavender, grapefruit and orange oil to give you a relaxing and refreshing effect.

When you’re breastfeeding, peace can be hard to come by. Use our natural massage oil to soothe yourself and improve the quality of your sleep. It’s currently on sale at Shopee, Qoo10 and Lazada!

P.S. Ask your partner to give you a massage from time to time! 😉


Mama's Choice Team


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