When starting motherhood, all I heard from the generation before me was about the joy I would find in motherhood. People shared their euphoric feeling of meeting their baby and how their heart exploded. So, when I didn’t have this experience, I thought I was broken or something was wrong with me. I couldn’t relate to what my elders had shared, and my mind was constantly racing with intruding thoughts.

Each day, I have the pleasure of working with moms and the more I talk with them, the more I realize my experience is norm rather than the outlier. I am so proud of my generations of moms because we are putting an emphasis on our mental health. Society is now putting aside this perfect image of motherhood by recognizing that mothers are the pillars of their families, and if mom isn’t healthy, no one else can thrive. As we learn more about mental health, light is being put on women during postpartum. The postpartum period can also bring about significant emotional challenges, including postpartum anxiety (PPA) and postpartum depression (PPD). These conditions affect 10-15% women.  One of the new emerging factors that has been researched is the importance of healthy sleep patterns for new mothers. So let’s dive into PPA/PPD, what they are, how sleep can affect new moms, and what new moms can do to help gain healthy sleep habits.

What are Postpartum Anxiety and Postpartum Depression and how does sleep effect PPA/PPD?

Postpartum anxiety (PPA) and postpartum depression (PPD) are mental health disorders that can affect women after giving birth. They often share overlapping symptoms, but they are distinct conditions with unique characteristics.

Postpartum Anxiety (PPA): PPA involves excessive worry, fear, and nervousness that go beyond typical new-parent concerns. Women with PPA may experience constant feelings of restlessness, racing thoughts, and an inability to relax even when the baby is sleeping. They might also suffer from physical symptoms such as heart palpitations, dizziness, and shortness of breath. PPA can interfere with daily functioning and bonding with the baby.

Postpartum Depression (PPD): PPD is a more severe and persistent condition characterized by overwhelming sadness, low energy, and a sense of hopelessness. Mothers with PPD often experience a loss of interest in activities they once enjoyed, trouble sleeping (even when the baby sleeps), changes in appetite, and difficulty concentrating. PPD can make it challenging for mothers to care for themselves and their newborns, which can have long-term effects on both.

Postpartum anxiety and depression are not uncommon experiences. According to the American Psychological Association, it's estimated that about 10% of new mothers experience PPD, and the prevalence of PPA might be even higher, affecting around 15% of women after childbirth. These figures highlight the importance of recognizing and addressing these conditions.

Emerging research suggests that sleep plays a significant role in the development and exacerbation of postpartum anxiety and depression. Sleep disturbances are common among new mothers due to the demands of caring for an infant, and these disruptions might contribute to the onset of PPA and PPD.

A study published in the "Journal of Affective Disorders" in 2018 examined the relationship between sleep and PPD. The study found that sleep disturbances, especially during the first four weeks postpartum, were significantly associated with the development of PPD symptoms. Poor sleep quality and frequent awakenings were linked to an increased risk of PPD, highlighting the importance of addressing sleep-related issues early on.

Furthermore, another study published in the "Archives of Women's Mental Health" in 2020 focused on the connection between sleep and PPA. The researchers found that sleep deprivation was strongly associated with higher levels of postpartum anxiety. Sleep-deprived mothers were more likely to experience intense worry and fear, which are hallmark symptoms of PPA.

How can a new mom prioritize her sleep?

While PPA and PPD are not caused by lack of sleep, studies are giving us tons of evidence that sleep is essential for new moms! Everyone says sleep while the baby sleeps…this is often harder said than done. So, what are some things new moms can do to get more sleep and help decrease their sleep deficit?

1.     Ask for help! Have someone come over and help with tasks around the house so you have less to do when the baby sleep, which will make it easier for you to sleep when the baby sleeps.

2.     Get baby on a routine. Newborns need A LOT of sleep. A eat, play, sleep routine makes planning your sleep easier.

3.     Focus on full feedings. Feedings are a BIG part of your baby’s day and big part of making sure baby can sleep well. If you focus on full feedings, your baby has a better chance of staying asleep longer.

4. Get outside. Go on a walk and get some fresh air! It is a great time for baby to sleep and you to give your body what it needs.

5. Get the Virtual New Baby Bootcamp! This program is designed to help families during postpartum life. Mom and her partner can use these resources so everyone is on the same page!

At Sleep Baby Consulting, we love helping moms navigate their journey of Motherhood. We want to help you navigate your postpartum journey and help you get the sleep you need. Check out our New Baby Bootcamp which is designed for infants younger than 12 weeks. This works on building routines and healthy habits. Our Well Rested Baby is designed for babies over 12 weeks. We have created an individualized and wholistic plan which will get your baby sleeping! So whether your struggling with PPA, PPD, or you’re just ready to have a good night of sleep, we want to help!

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