How can new moms sleep better while feeding their babies?

I get asked this question all the time—especially since I often talk about the importance of sleep.

Sleep isn’t just a luxury; it’s the body’s repair system, affecting immunity, metabolism, and mental health.

But when you’re a feeding mother, sleep can seem impossible. You’re up at odd hours, responding to your baby’s needs, and before you know it, the sun is rising.

Many mothers struggle with sleep deprivation and it can be frustrating to hear about the significance of rest when they feel it’s out of their control. But I always say, difficult doesn’t mean impossible.

For all the mothers out there who are waking up at intervals throughout the night to feed their babies or pump and wondering how to manage their sleep and energy levels, I want you to take a deep breath and shift your perspective.

Before exploring the solutions, let’s talk about two crucial elements: mindset and perception.

Mindset and perception: Understand the power of perspective

Too often, we make small things bigger than they are. Go back 10, 15, or even 20 years. If waking up frequently at night was such a huge issue, wouldn’t every mother have fallen sick? But they haven’t.

• Some women manage this phase well, while others struggle—not because their bodies are different, but because their mindset and circumstances vary.
• Some mothers choose to extend their maternity leave, while others resume work soon after childbirth. Some have more support, while others manage things on their own.

The truth is that you can’t blame the human body or a baby for disrupting your sleep.

• Instead, trust the intelligence of your body, which has been designed to adapt to these changes.
• If it were harmful for a baby to wake up at night for breastfeeding, nature wouldn’t allow it to happen. But it does—because it serves a purpose.

So, before stressing about lost sleep, remind yourself that millions of mothers have gone through this before you, and many have figured out how to make it work. And so will you.

If you constantly surround yourself with negativity—conversations about how motherhood ruins sleep, how you’ll always be exhausted, and how you’ll never function normally again—guess what? That’s exactly what your reality will become.

Instead, reframe your thoughts. Your body is built to handle this phase. Trust it.

But why do babies wake up at night? Let’s explore the science behind it!

To truly understand the beauty of nature’s design, let’s explore why babies wake up at night:

• Immature circadian rhythm: A newborn’s sleep-wake cycle is not yet developed. Their body is still learning how to recognize day and night. Waking up at intervals helps the suprachiasmatic nucleus in the hypothalamus adjust to light and darkness, ultimately leading to a mature circadian rhythm.

• Nutrient-rich nighttime breast milk: The composition of breast milk at night is different from daytime milk. It contains more nutrients and hormones essential for growth. Since babies grow while they sleep, their bodies instinctively demand the nutrient-rich milk that supports their development.
• • If a mother cannot breastfeed, that’s completely okay. But for those who can, understanding this biological function can help shift the mindset from frustration to appreciation.

• Regulating blood sugar levels: Frequent nighttime feedings ensure that babies maintain stable blood sugar levels, providing the energy needed for proper growth and development.
• Low cortisol and bonding: At night, both mother and baby have lower cortisol (stress hormone) levels, allowing for better bonding. The quiet, peaceful environment makes feeding a calming experience for both.

Now that you know about your babies, I have a question for moms:

Ever wondered how you manage those nighttime feedings?

Your body isn’t working against you; it’s working for you. It’s supporting you in ways you might not even realize!

Let’s talk about the incredible intelligence of your body.

There are two key hormones that help mothers manage night feedings:

• Prolactin: This hormone rises at night, stimulating breast milk production and acting as a mild sedative. Ever felt drowsy while feeding? That’s prolactin helping you fall back asleep.
• Oxytocin: When your baby latches on, oxytocin is released. It facilitates milk flow and deepens the mother-baby bond. It also promotes relaxation, helping you transition back into sleep quickly.

If these hormones naturally help with sleep, why do some moms struggle?

The answer: lifestyle disruptions.

Now, here’s where we unknowingly interfere with nature’s intelligence. When a mother is feeding her baby at night, she is biologically designed to go back to sleep easily. But modern habits disrupt this process:

• Blue light exposure: Looking at your phone while feeding disrupts prolactin’s sedative effect. The blue light from screens suppresses melatonin, the sleep hormone, making it harder for you to fall back asleep.
• Bright lights in the room: If you switch on bright white lights at night, your brain gets the signal that it’s daytime, making sleep difficult.
• Stress and anxiety: If you’re constantly worried about not getting enough sleep, your body stays in a state of alertness, making it even harder to rest when you do get the chance.

Let me share some simple and effective ways to manage your sleep.

Practical solutions for deeper sleep…

Here’s how to work with your body instead of against it:

1. Set the right sleep environment:

• Use warm, dim lighting (yellow or red tones) instead of bright white lights.
• Keep the room cool and comfortable.
• Use blackout curtains to minimize light disturbances.

2. Minimize screen time at night:

• Avoid scrolling through your phone while feeding.
• If you must use your phone, switch on night mode or wear blue light-blocking glasses.
• Engage in a calming activity instead, like listening to soft music or deep breathing.

3. Optimize your sleep cycles:

• In many cultures, new mothers traditionally had six months of rest, focusing only on feeding and recuperating. While modern life may not allow for such extended rest, we can still learn from this wisdom.
• Even if your sleep is broken, focus on sleep quality over quantity.
• Take short naps during the day (especially when your baby naps). A 20-30-minute power nap can make a huge difference in your energy levels.
• Avoid caffeine in the evening. Caffeine interferes with your body’s ability to use prolactin and oxytocin effectively.
• Eat light at night. A heavy meal before bed will disrupt your sleep.
• If your baby falls asleep, ensure the room is dark, because darkness stimulates melatonin. This simple habit can help regulate both your and your baby’s sleep patterns.

4. Understand your baby’s needs: milk or security?

• Many parents think their baby wakes up solely for milk. But often, it’s for security. Babies thrive on closeness. When separated too soon, they may cry out—not because they are hungry, but because they need comfort.
• Think about it: have you ever seen a kitten separated from its mother? The distress is immediate. Yet, humans have been convinced that early separation is necessary.

5. Embrace co-sleeping:

• Co-sleeping is another beautiful thing, and I learned in the Masai Mara in Africa. When I was speaking to ladies, because there are many children in society, they emphasized the importance of keeping children close during sleep.
• This practice fosters a sense of security, strengthens the parent-child bond, and ensures the child feels safe and comforted throughout the night.
• Co-sleeping is deeply rooted in their culture, creating a nurturing environment where children grow up feeling deeply connected to their families.
• If co-sleeping, ensure safety by keeping pillows and blankets away from the baby’s face.

6. Align your mindset with nature:

• Instead of fighting the process, embrace it. Trust that your body is designed to handle this phase.
• Surround yourself with positive stories of moms who managed well.
• Reframe the experience—your body is nourishing a new life, and nature has given you the tools to do it efficiently.

What if you’re not breastfeeding?

Every mother’s journey is unique, and not all breastfeeding experiences are smooth or easy. If you’re using formula or expressed milk, it’s important to recognize that while you might not experience the same hormonal benefits as breastfeeding, there are still ways to help optimize sleep:

• Mimic the oxytocin effect: Hold your baby close to your chest while bottle-feeding to stimulate oxytocin release.
• Follow the same sleep hygiene practices: Dim lighting, no screens, and a calm environment help both you and your baby sleep better.

Remember, no matter how you feed your baby, you’re doing what’s best for both of you!

How to address modern challenges and find balance?

Yes, times have changed. Many mothers work, manage households, and juggle endless responsibilities. But that makes it even more crucial to work with your body, not against it.

Some companies now offer extended maternity leave, recognizing the importance of this period in both a mother’s and baby’s life. But if you’re doing it all, something has to give.

Sacrifice is a part of life—whether you’re a mother, a billionaire, or anyone in between.

If you have to sacrifice late-night TV or social media scrolling to ensure better sleep, so be it. If it means setting boundaries around work to prioritize rest, do it.

As I always say, your body has incredible intelligence—honor it, and it will support you in return.

Learn more about breastfeeding tips for working moms from lactation experts, here. You may also try these easy nurturing recipes for busy moms, here.

The last word…

At the end of the day, nature has designed everything beautifully. If we work with it instead of against it, sleep deprivation doesn’t have to feel like an impossible battle.

Your body knows what to do—trust it.

Try the strategies, listen to your body, and remember that you are doing an amazing job. This season will pass, and soon enough, you’ll look back at these sleepless nights as just a part of your beautiful journey into motherhood.

Disclaimer: The information shared in this blog is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any significant changes to your lifestyle.

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