Topic Overview

Rest and sleep are important to breastfeeding women for keeping up their energy and their milk production.

Help yourself sleep well

  • Avoid or limit caffeine, especially in the hours before bedtime. Caffeine can keep you awake.
  • Use the evening hours for settling down.
    Avoid watching TV and using the
    computer or phone if they keep you from getting to sleep.
  • Keep your bedroom quiet, dark, and cool. Try using a sleep mask to help you sleep.
  • Take a warm bath before bed.
  • Make your own sleep routine. Try to have the same bedtime and wake-up time each day.
  • Manage stress. The stress and worry that come with having a child who isn’t sleeping well may be causing you sleep problems too.
  • Take naps and find time to rest for short periods throughout the day, such as when your baby sleeps.
  • You may be able to collect and store breast milk so that your partner can feed the baby while you sleep. Because both you and the baby have to learn how to breastfeed, you may want to wait a few weeks before you start pumping breast milk.

Get plenty of rest

You likely will not have a normal schedule
when you first start to breastfeed. But you can take naps and find time to
rest for short periods throughout the day, such as when your baby sleeps.

In addition to rest, exercise will also help you
feel your best. For the time you are
breastfeeding, try to plan a routine that
incorporates both rest and exercise.

It is
very important to ask for help when you need it. Ideally, plan ahead for
certain periods that a friend, relative, or babysitter can come in to help with
your chores and child care so you can exercise or rest.

For information about how to help your baby sleep well, see Sleep: Helping Your Children-and Yourself-Sleep Well.

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Other Places To Get Help

Organizations

La Leche League International
www.llli.org

U.S. Department of Health and Human Services: Women’s Health
www.hrsa.gov/womenshealth/index.html

Credits

ByHealthwise Staff
Primary Medical Reviewer Sarah Marshall, MD – Family Medicine
Kathleen Romito, MD – Family Medicine
Specialist Medical Reviewer Kirtly Jones, MD – Obstetrics and Gynecology

Current as ofMarch 16, 2017