Sleep And Tiredness After Having A Baby

Most parents cope with a certain level of tiredness. But there are things you can do to help you get more sleep, or at least more rest.

Here are some tips that may help you feel more rested.

Sleep when your baby sleeps

Try to rest when your baby sleeps. It might be tempting to use this time to catch up with housework or other chores, but sometimes getting rest is more important. Set an alarm if you're worried about sleeping for too long.

Share the nights if you can

If you have a partner, ask them to help. If you're formula feeding, they could share the feeds. If you're breastfeeding, ask your partner to help with nappies or dressing in the morning so you can go back to sleep.

Once you're into a good breastfeeding routine, your partner could occasionally give a bottle of expressed breast milk during the night.

Find out more about expressing and storing breast milk

Ask friends and relatives for extra support

You could ask a relative or friend to come round and look after your baby while you have a nap.

If you're on your own, you could see if a friend or relative could stay with you for a few days so you can get more sleep.

Understand your baby's sleep patterns

The phase when your baby wakes several times a night will not last forever. As babies get older, they sleep for longer periods.

Find out more about how much sleep babies need, what to expect, and how to help your baby to sleep.

Try to do more exercise

When you're feeling tired, doing more exercise may be the last thing you feel like doing. But regular exercise can help you feel less tired.

Walking is one of the easiest forms of exercise. Try to get out for a walk every day with your baby, even if it's just to the shops.

Find out more about keeping fit and healthy after having a baby

Be aware of the signs of postnatal depression

If you cannot sleep at night even when your baby is asleep or you feel tired all the time, these could be signs of postnatal depression.

Other signs include feeling down or hopeless and not enjoying the things you normally enjoy.

If you think you may be depressed, talk to a GP or health visitor as soon as possible so you can get the help you need.

Find out more about postnatal depression

Where to get further help

• If you're feeling really tired and struggling to cope, talk to a GP or health visitor. Find out about services and support for parents.
• The Cry-sis website offers advice on coping with a crying or restless baby. You can call their helpline free on 0800 448 0737. It's open 7 days a week from 9am to 10pm.
• The Coram Family Lives website has a free helpline you can call for information and support on parenting or family issues. The number is 0808 800 2222 and it's open Monday to Friday, 9am to 9pm, and Saturday and Sunday, 10am to 3pm.
• The Home-Start website offers support to parents and carers through a parent-helper visiting scheme.

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