Motherhood and Sleep Deprivation: How to Fix and Avoid (An Expert Guide)

Motherhood and Sleep Deprivation: How to Fix and Avoid (An Expert Guide)



The survey by Mother & Baby Magazine found that working mothers suffered the most when it came to sleep deprivation. They often find themselves drowsy and lethargic during the day and suffer from chronic sleep loss. These precise symptoms like fatigue are linked with sleep deprivation and depression. Studies have repeatedly found links between depression and sleep deprivation, and these are suffered more likely by working mothers as they tend to juggle work, children, and household duties. Inadequate sleep may result in some uncalled health issues.


Key reasons for sleep deprivation in Mothers and women in general.

There are 3 major reasons that are precisely affecting the sleep schedule in women as compared to males. Sleep differences between men and women are largely driven by hormones. There are several points in a woman's life when changes in hormone production can cause significant sleep problems


The Menstrual Cycle

In the early years of puberty, the monthly menstrual cycle is associated with major hormonal changes. Women's hormones can fall before their periods begin, causing physical and emotional effects, including sleep disruptions. This also continues each month depending upon individual women’s menstrual cycles.



During pregnancy, a woman's hormones undergo pronounced changes which affect her sleep. These hormonal changes vigorously disrupt the sleep cycle of the mother. According to Scientific World Journal studies, about 50% of pregnant women experience insomnia-like symptoms, and the problem may persist in the postpartum period.



The process of menopause occurs after a woman stops having her period permanently and involves fundamental changes in hormone production. During perimenopause and menopause, sleep problems are common and are caused by hormonal changes to the circadian rhythm as well as hot flashes and night sweats, which affect up to 85% of women.


Working Mothers

It is a common experience for mothers to go through constant sleep deprivation, however, we also live in a culture that seems to take pride in getting by with little sleep. Modern mothers have to juggle work, a newborn, and no sleep while trying to manage the hassles of their jobs. This is not just limited to the new mothers it is also extended to the mothers with toddlers and preschoolers. A Ph.D., professor of psychology at St. Joseph's University in Philadelphia Jodi A. Mindell’s studies indicate that almost 14% of grade school kids are still getting their parents up at the night. It’s not just because of the babies, the different the ages of the children the different are the reasons for the lack of sleep. The sleep deprivation headaches also kick in when there are school-going kids in the house.

There are significant numbers of children with a range of complex conditions and health care needs whose mothers are caring for them at home. The extent to which the child-related overnight health or care needs affect parental sleep experience and daily functioning.


Tips for Sleep-deprived mothers

It becomes increasingly difficult to "catch up" on lost sleep once you fall into sleep deprivation patterns.

Sleep-deprived mothers: What can they do? Here are some suggestions

Tips for Sleep-deprived mothers

It becomes increasingly difficult to "catch up" on lost sleep once you fall into sleep deprivation patterns.


Momma, Be kind to yourself

Take a time off one fine evening. Cut down on daily house chores and indulge in a rejuvenating activity to relax the tension of the body and mind. The relaxation of the body can help sleep better and wake you up with great energy.


Your rest is a priority

Sleep routines are especially important when it comes to breaking sleep deprivation patterns. Prioritizing sleep is the key. "Bedtime rituals are essential for everybody, not just toddlers," says Mindell. So don't just try to go straight from washing dishes or checking email to bed. Instead, dim the lights and read for a while. Building in a little time to unwind before getting into bed will help you sleep more peacefully.


Mothers, Give yourself a bedtime.

Having a soft cozy bed with soft sateen sheets is a very good option for getting a good night’s sleep. Read a book that helps to calm yourself down and release the stress that results in insomnia and other sleep disorders. Scented candles are a good addition too.


Please, ask for help

While being the captain of the house, it can be difficult to be there for everyone all of the time. However, you should also be there for yourself and kindly seek assistance when needed. The family members do understand and are always ready to extend their hands to lessen the burden off your shoulders.


Ensure your baby develops healthy sleeping habits.

A newborn waking up six times at night is not unusual. It takes at least three to six months before babies adopt a sleep schedule. Adopt a more consistent bedtime or putting up room-darkening shades can make a big difference. By solving your child's sleep problem, you may also be solving your own.

Avoid screen time before bed


Avoid screen time before bed

We all have the habit of surfing the internet or watching a series before bed. These habits disturb our sleep. Devices like mobiles, television, and laptops emit a blue light which is harmful to our sleep. This is why it is advisable to keep off your devices at least one hour before bedtime. Instead, read a book or write a journal. These kinds of activities reduce stress by taking your mind off your regular stressors.


Be aware of your sleep debt

Sleep deprivation can add 3 to 7 years to women's 'biological age,' UCLA scientists report. The weekends are the perfect time for her to get some sleep. Reducing caffeine consumption, especially late in the day, is a good idea. Overcoming the sleep debt can balance the sleeping schedule and make you feel comparatively less drowsy.

There are times when sleep disorders keep you from getting the sleep you need. Consult your physician if you feel exhausted and find it difficult to complete your daily tasks despite good sleep habits and plenty of sleep.

Regardless of all the situations that lead all mothers to a sleep-deprived state, beddings play a vital role in providing a good night’s sleep. Cotton being the quality fabric for each type of sleeper gives you a peaceful sleep at night. Always opt for 100% pure long-staple cotton beddings with characteristics like high absorbency, temperature regulation, and max durability.