How Do I Transition from Pregnancy to Postpartum Sleep Comfortably?

Adjusting from pregnancy to postpartum life comes with its share of challenges, and sleep is often at the top of that list. As a neonatal nurse who’s been with countless mums through pregnancy and the early days after birth, I’ve seen how finding restful sleep becomes even more important — and elusive — after delivery. For me, supporting new mothers goes beyond baby care; it’s about helping mums find comfort and balance as they recover and care for their little ones.

Transitioning from pregnancy to postpartum sleep comfortably involves finding supportive positions that help the body heal, using tools like maternity pillows for optimal support, and developing a bedtime routine that promotes relaxation. Incorporating gentle stretches and prioritising rest when possible are key to achieving more restorative sleep postpartum.

Why Sleep Patterns Change After Pregnancy

The shift from pregnancy sleep to postpartum sleep can be drastic. During pregnancy, sleep is often interrupted by physical discomfort and frequent trips to the loo.

Once the baby arrives, sleep is fragmented by nighttime feedings, baby care, and adjusting to a new routine. Hormonal changes and the body’s recovery from labour can also make sleep less restful, leaving new mums feeling down and drained.

How Can You Transition from Pregnancy to Postpartum Sleep Comfortably?

Making the transition smoother requires a blend of comfort, preparation, and mindful rest. Here’s how you can do it:

• Continue Using a Maternity Pillow: If you relied on a maternity pillow during pregnancy, keep it nearby. A pillow like our Butterfly Maternity Pillow® offers excellent support for postpartum sleep, helping to align your spine and relieve pressure on your hips and back. Plus, it’s designed to double as a nursing pillow when used with the Butterfly Nursing Cover, making it a versatile option you can use before, during, and after pregnancy.

• Create a Restful Environment: Dim lighting, soft bedding, and a cool room can help signal your body that it’s time to rest. Try to minimise distractions by using blockout curtains or a white noise machine to block out household sounds.
• Position Yourself for Comfort: Side-sleeping is often the most comfortable position in pregnancy and postpartum, especially for those healing from a vaginal birth or C-section. Propping a pillow between your knees and along your back can make all the difference in supporting your body as it recovers.

Finding the right position can improve comfort and help speed up recovery.

Side-Sleeping with Support

Sleeping on your side is recommended as it promotes circulation and reduces pressure on the spine. Use a wedge-shaped supportive pillow like the Butterfly Maternity Pillow® to prop up your back and place another between your knees for hip alignment.

Semi-Reclined Position

A semi-reclined position is helpful for mums recovering from C-sections as it reduces strain on the incision area. Reclining pillows or adjustable beds can make this position easier to maintain.

Elevated Leg Position

Elevating your legs slightly with the help of your maternity pillow can reduce swelling and improve blood circulation, making for a more comfortable night’s sleep.

Tips and Tools for Transitioning to Postpartum Sleep Comfortably

Aside from continuing to use your pregnancy pillow, consider these unique tips and tools to help make the transition to postpartum sleep easier:

• Create a Baby-Friendly Sleep Space Nearby: Aside from setting up a well-equipped nursery, set up a bassinet or co-sleeper within reach as well so you can feed or soothe your baby with minimal disruption to your own sleep position. 
• Practice Mindful Relaxation Techniques: Before bed, dedicate 5-10 minutes to mindfulness exercises or progressive muscle relaxation to help ease tension and promote better sleep.
• Incorporate Aromatherapy: Use calming essential oils, such as chamomile or lavender, to create a peaceful sleep environment. Ensure any scents used are baby-safe and approved by your healthcare provider. 
• Optimise Room Temperature: Keep your room at a comfortable, slightly cool temperature to promote better sleep quality. Ideal temperatures range from 16-20°C (60-68°F) for most individuals.
• Utilise Dim Lighting: Use dim or soft lighting at night to avoid harsh light disruptions during feeds or diaper changes. This can help you and your baby transition back to sleep more smoothly.

These additions should provide new insights to help readers transition more comfortably to postpartum sleep. 

Managing Sleep Disruptions Postpartum

It’s no secret that sleep with a newborn can be inconsistent. Here’s how to manage:

• Create a Flexible Sleep Schedule: Work on establishing a routine that aligns with your baby’s sleep patterns. This can help both of you develop a sense of predictability, even if it’s not perfectly consistent at first.
• Minimise Distractions in Your Room: Keep your sleep environment calm and free of interruptions. Use blockout curtains, white noise machines, or soft lighting to create a space that encourages restful sleep.
• Embrace Short Naps: Take advantage of your baby’s naptime to rest. Short, restorative naps during the day can help you feel more energised despite fragmented nighttime sleep.

• Share Nighttime Duties: If you have a partner or support person, consider sharing nighttime tasks such as feeding and changing nappies. This allows you to catch longer stretches of sleep when possible.
• Keep Essentials Close: Set up a designated area near your bed, like a changing station or a breastfeeding station with essentials like nappies, wipes, and water for late-night feeds or changes, so you minimise movement and disruptions.

Lifestyle Tips and Changes for Managing Postpartum Sleep Comfortably

• Stay Active During the Day: Light movement, such as walking or gentle postpartum exercises, can help improve your sleep at night. 

• Eat a Balanced Diet: Foods rich in vitamins and minerals can aid in your body’s recovery and promote better sleep.
• Limit Caffeine: While tempting, try to avoid caffeine in the late afternoon or evening to ensure it doesn’t interfere with your ability to fall asleep.

FAQs

How long does it take to adjust to postpartum sleep?

Every mother’s experience is different, but it can take a few weeks to a couple of months to find a routine that works.

Should I adjust my sleep position as my body recovers postpartum? 

Yes, you might need to adjust your sleep position as your body heals, especially if you experience discomfort, have had a C-section or still suffering from pain and discomfort like sciatica which started during preganncy. Listen to your body and adapt positions that provide the most relief.

Can breastfeeding affect postpartum sleep quality? 

Breastfeeding can impact sleep due to the need for frequent feedings. Creating a comfortable nursing setup with support pillows can help make nighttime feeds less disruptive.

How important is hydration for postpartum sleep? 

Staying hydrated is essential for overall recovery and can influence sleep quality. However, try to balance hydration earlier in the day to minimise nighttime bathroom trips.

Are there any sleep positions to avoid during the postpartum period? 

Avoid lying flat on your stomach, especially if you’re recovering from a C-section, as it can put pressure on the incision and be uncomfortable for your healing body.

Closing Thoughts

Transitioning from pregnancy to postpartum sleep comfortably can be a challenge, but with the right strategies and tools, it’s achievable. Our Butterfly Maternity Pillow® is designed to support mums through every phase, from pregnancy to postpartum recovery, making those precious moments of sleep more restful. 

Plus, as you move further into the postpartum period, you can pair it with our Butterfly Nursing Cover to easily transform it into a nursing pillow to help with feeding issues like latching or assisting with tummy time, adding even more versatility.

Check it out here for a smoother transition from pregnancy to postpartum sleep. 

*The shape of the Butterfly Maternity Pillow® is a registered trade mark of Weekly Sales Pty Ltd.