Sleep may feel like an impossible luxury in the postpartum period, but it’s one of the most powerful tools for healing—physically, emotionally, and hormonally. While the newborn stage brings unpredictable sleep patterns, prioritising rest, even in small moments, can make a meaningful difference in your recovery.
Why Rest Matters for Postpartum Recovery
It Supports Hormonal Balance
During the postpartum period, your body undergoes massive hormonal shifts. Sleep helps regulate key hormones like prolactin, which supports milk production, and cortisol, which influences stress and energy levels. Quality rest also aids in stabilising mood and reducing postpartum blues.
It Boosts Emotional Well-being
Sleep deprivation can heighten feelings of overwhelm and anxiety, making it harder to navigate the emotional ups and downs of new motherhood. Adequate rest helps regulate emotions, reduce stress, and prevent burnout, allowing you to show up as the best version of yourself for both you and your baby.
It Aids Physical Recovery
Your body does its best healing during sleep. This is when tissues repair, muscles recover, and inflammation reduces. Whether you’ve had a vaginal birth or a C-section, prioritising rest supports the healing process and helps rebuild strength.
Quality Over Quantity
Long stretches of uninterrupted sleep may be rare, but even short naps or mindful moments of rest can have a profound impact on recovery. Prioritising restorative practices—even if it’s a 20-minute power nap—can help recharge your body and mind.
Tips for a More Restful Night
While you may not be able to control how long you sleep, creating a soothing bedtime routine can help improve sleep quality:
Indulge in a Sitz Bath
A warm bath before bed can ease discomfort, soothe sore perineal areas, and promote relaxation, making it easier to settle into sleep. Sprinkle a capful of our Sitz Bath Salts to boost the healing properties of this bath and support postpartum healing with natural ingredients like epsom salts that provide gentle relief from aches and pains.
Incorporate a Relaxing Massage
A light massage before bed, either from your partner or yourself, can help release tension and prepare your body for sleep. Using a calming oil, like our Skin & Scar Oil, with soothing botanicals can enhance relaxation and signal to your body that it’s time to rest.
Choose Comfortable Postpartum Wear
Discomfort from constrictive or irritating clothing can disrupt sleep, especially during the postpartum period when your body is healing and extra sensitive. Wearing breathable, ultra-soft fabrics that also provide adequate support can make a difference. The Bare Mum Postpartum Briefs and Postpartum Bralette provide gentle support to accommodate changes in your body, while being soft against sensitive skin, allowing you to rest easier.
Have Reassurance Against Leaks
Worrying about leaks —whether from postpartum bleeding or breastfeeding— can prevent truly restful sleep. Using ultra absorbent protection such as our Herbal Infused Postpartum Pads and Ultra Absorbent Breast Pads with over 8 hours of protection, can give you peace of mind, ensuring you wake up feeling fresh and dry.
Support Your Nervous System
Postpartum hormones, stress, and interrupted sleep can make it hard to unwind. Avoid screens before bed, as blue light can interfere with melatonin production. Instead, try meditation, journaling, or a few minutes of slow breathing exercises to calm your nervous system and promote better sleep.
Nourish Your Body
Focus on nutrient-dense meals with a balance of protein, healthy fats, and complex carbohydrates to improve your sleep quality and assist with your recovery. Foods rich in magnesium (like leafy greens, nuts, and seeds) and tryptophan (found in dairy, turkey, and oats) can help promote relaxation and restful sleep.
Ask for Help
Motherhood is not meant to be done alone. Don’t hesitate to lean on your partner, family, or friends for support. Whether it’s help with household chores, meal prep, or watching the baby while you rest, accepting assistance can make a big difference in your overall well-being.
Be Gentle with Yourself
Sleep may not look the same as it once did, but every moment of rest counts. Listen to your body, nap when possible, and create a bedtime routine that nurtures both your physical and emotional well-being.