The mother's sleep after the arrival of the baby 2026

Author: Carla Nieto Martínez

Newborns can sleep up to 18 hours a day, but never in a row. It is inevitable that the mother's sleep patterns will be altered.

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Hormones also influence

• Estrogens and progesterone act in the female brain on areas related to sleep, modulating neuronal receptors and regulating levels of wakefulness or drowsiness.
• During the postpartum period, progesterone, a hormone that produces an excited state of wakefulness and predisposes one to suffer from insomnia, decreases sharply.
• As a consequence, the circadian rhythm is also altered and there are episodes of drowsiness spread throughout the 24 hours of the day.

Tricks to sleep better

Fortunately, lack of sleep can be alleviated with a number of tricks and strategies.

Experts advise following, as much as possible, the child's sleep-wake cycle: sleeping when he does, regardless of what time it is. This way it is possible to recover the sleep that is lost during the night.

The fact that many mothers take exhaustive care of the child from the first moment prevents them from recovering well after childbirth. This, together with lack of sleep, can lead to exhaustion.

In the days following the birth of the baby, in addition to the father's care, it is also good to have the help of a family member or friend. This way the mother will be able to rest with fewer interruptions.

It is preferable to lie in bed than on the couch, even if we have little time. Thus, even if the sleep is brief, it will be restorative.

Falling asleep in front of the television is counterproductive, since it prevents deep sleep. It is also important to disconnect all phones.

Physical exercise increases energy levels and helps combat fatigue. 20 minutes of aerobics in front of the television, several sit-ups or some simple stretches is enough.

Although sugars and caffeine provide immediate well-being, their intake is followed by a drop in energy that worsens the situation.

Other snacks such as dried peaches or almonds, in addition to increasing energy levels, provide a lot of vitamin A and iron.

Being aware of the clock can disturb your sleep. And although this is one of the first things you usually do when you get up at night, checking the time gets your mind going.

Therefore, it is best to place him away from the bed, feed the child and go back to sleep.

A newborn's sleep is distributed into 6 or 7 periods. To prolong the night's sleep, it is advisable to put him to bed during the day in a very bright room, where he can hear the noises of the day, and leave the darkness and silence for the night, putting him to bed after a bath.

Once the child has fallen asleep, it is best to go to bed after the first signs of sleep. Even if everything is done, there is something to do or it is soon. Now, sleep is a top priority.

Advisor:Dr. Diego García Borreguero, director of the Sleep Research Institute.