The postpartum period, also known as the fourth trimester, is an intense and transformative experience for new parents. While there's no shortage of discussions about baby sleep, feeding, and diaper changes, one vital aspect often remains in the shadows - sleep for postpartum caregivers. Why is it that we talk so much about the baby's sleep, but so little about the parent's rest? In this post, we're going to dive into the world of postpartum sleep and the unique challenges it presents.

Before we get to sleep, let's talk about the multifaceted nature of postpartum bodies. After giving birth, your body goes through a series of profound changes. You're likely to experience:

Bleeding (Lochia): This postpartum discharge can last for several weeks and can be quite heavy.
Leaking Breastmilk: Your breasts are adjusting to their new role, and milk leakage is a common occurrence.
Sweating: Postpartum hormonal changes can lead to excessive sweating, sometimes more than you've ever experienced.
Hunger and Thirst: The physical demands of childbirth and breastfeeding can make you ravenously hungry and thirsty around the clock.

No matter how you birth your baby, postpartum bodies are juicy, messy, wet, and smelly — No matter how your baby comes into this world, postpartum birthing bodies are messy!

With all of these bodily transformations happening and the constant care required for your new baby, finding time for sleep can seem like a near-impossible feat. And even when you do manage to sleep, it can be a challenge to do so comfortably and without the discomfort of laying in a puddle of bodily fluids.

When working with new parents, I often discuss strategies to help them get the sleep they need without compromising their comfort. There are three major tips I give all new families I work with.

Top 3 Tips for Postpartum Sleep:

Layered Bedding: To tackle the issue of leaking breastmilk and sweating, consider adding two layers of protection on your bed. Start with a waterproof mattress pad and then add a fitted sheet on top. This way, when you wake up drenched in sweat or milk, you can simply strip off the top layer, leaving you with a dry, comfortable sheet to sleep on.
Baby Proximity: Having your baby close by during the night can make a significant difference. Whether you opt for a bedside bassinet, sidecar crib, or safe bedsharing, keeping your baby nearby makes nighttime feeding and care more accessible. When you wake up due to leaking, you can quickly attend to your baby's needs without the disruption of walking to another room. This convenience allows both you and your baby to return to sleep more swiftly.
Stay Hydrated and Well-Fed: The postpartum period can leave you feeling insatiably hungry and thirsty. Keeping water and snacks within arm's reach is essential for your comfort and well-being. You need the nourishment to recover and stay energized, and easy access to water is vital for hydration.

keep a bottle of water next to your bed, birthing people who choose to breastfeed will be thirsty!! — Keep a bottle of water handy so you don’t have to get up in the middle of the night.

In the whirlwind of caring for a newborn, it's easy for postpartum caregivers to put their own needs on the back burner. Sleep, however, is not a luxury but a necessity for physical and emotional recovery. By addressing the unique challenges of postpartum sleep and implementing strategies like layered bedding and keeping your baby close, you can enhance your quality of sleep and ensure a smoother transition into parenthood. So, let's start talking more about sleep for postpartum caregivers and ensure that they, too, get the rest and comfort they deserve during this transformative period.