Motherhood is a transformative and rewarding experience. Like most transformative experiences, though, it comes with a LOT of highs and lows and a unique set of challenges. We expect and anticipate the physical recovery, but one of the often-overlooked aspects of maternal wellbeing is a new mom’s mental health. And yet, for many new moms, it may feel difficult to think about much beyond simply caring for your baby and surviving—with fragmented sleep and multiple overnight wakes to tend to the baby’s needs par for the course. Perhaps what is less discussed, yet is well researched, though, is the profound impact that sleep—particularly, quality sleep—can have on maternal mental health.

So, why should you prioritize sleep for mom and baby?

1. Motherhood is a 24/7 job

Becoming a mom, aka the process of matrescence, brings with it a period of significant adjustments for the birthing parent. In the whirlwind of physically healing, caring for a newborn, and transitioning into the role as a parent, many mothers find themselves sacrificing precious hours of sleep and neglecting their own needs without even realizing it. That’s because the demands of feeding, changing diapers, and soothing a newborn (who does not yet have their own circadian rhythm) can lead to irregular sleep patterns—especially during the first 12 weeks, or the fourth trimester.

2. Sleep impacts mood

Sleep helps reset our mood. So perhaps it comes as no surprise that lack of sufficient sleep can contribute to mood swings, irritability, heightened stress levels, increased risk for depression, anxiety, and more. Insufficient sleep can also make it difficult to regulate emotions, further contributing to feelings of overwhelm and inadequacy, compounding the challenges of early motherhood. For new mothers, these symptoms may be mistakenly attributed to the challenges of parenting, when in reality, they may be instigated and exacerbated by sleep deprivation. Of course, the reverse is also true: increased anxiety and stress levels can make it more difficult for the brain and body to settle into sleep. And the cycle continues…

3. PMADs can affect anyone

Hormonal fluctuations, combined with the physical and emotional toll of childbirth, make mothers particularly vulnerable to mental health challenges as well. Given that sleep plays a crucial role in regulating mood, when sleep is compromised, the risk of developing mental health disorders and perinatal mood and anxiety disorders (including Perinatal Depression, Perinatal Anxiety, Perinatal OCD, Perinatal PTSD, and Perinatal Psychosis) rises significantly. In fact, 1 in every 5 new moms experiences a PMAD.

4. Mom brain is real

Sleep is also a key component for cognitive function, memory consolidation, and effective decision-making. Mothers who experience inadequate sleep may find it challenging to focus, make sound judgments, navigate/adapt to change as easily, and cope with the demands of daily life—not to mention, meet their baby’s needs with clarity and confidence. This cognitive impairment can also weaken a new mom’s problem-solving skills, concentration, and attentiveness, and increase their risk for impulsivity and risk-taking behavior.

5. The body tells the story

Lack of quality sleep impacts our bodies as well—leading to increased risk of heart disease, stroke, diabetes, and obesity, lower sex drive, a lower immune system, and slower healing from injury. Physically caring for a new baby—and mom herself—becomes compromised when sleep quality suffers. But this isn’t just true for adults! Sleep is the #1 best thing for a baby’s brain growth and physical development as well as memory filing, pruning, and meeting developmental milestones.

So, what can we do to help promote sleep and protect maternal mental health?

Recognizing the importance of sleep in maintaining maternal mental health is the first step toward creating a supportive environment for new moms. Healthcare professionals, family members, and partners play a crucial role in encouraging good sleep hygiene and providing assistance to ensure moms have ample opportunities to rest.

Changing the Narrative

But first things first: there’s some mindset work to be done. We must challenge the rhetoric that equates sleep with self-care. Sleep is not a luxury, and not sleeping should not be viewed as a badge of parenting honor. Sleep is a basic, biological need that our bodies are hardwired to do and ill-equipped to function without. So, instead of thinking of sleep as a nice-to-have-when-can-get-it and a slog-through-and-suck-it-up-when-you-can’t, try reframing it this way: Sleep is your brain’s food and medicine combined. And just as a starving or ill body can’t survive without fuel and medicine, a brain without sleep will experience similar struggle and impairment.

That’s why prioritizing maternal sleep is a fundamental component of promoting mental health during the transformative journey of motherhood! Adequate sleep not only helps to safeguard against postpartum mental health challenges but also enhances cognitive function and the overall wellbeing of moms. By valuing sleep, recognizing its importance, and implementing supportive measures to ensure sleep is prioritized and protected, society can contribute to creating a healthier environment for moms and their infants. After all, a well-rested mama is better equipped to navigate the challenges of parenting and foster a positive and nurturing environment for both herself and her child. Talk about a win-win for the whole family!