Sleep is crucial to recovery. It allows your body to repair and rebuild tissues, build muscle, and create proteins. Sleep also reduces inflammation and supports the immune system, making it easier for your body to recover from injuries and illnesses.
So, it should come as no surprise that sleep is also paramount for recovery from birth.
“In addition to aiding in the recovery of the muscle groups within your body that have been affected by pregnancy—basically all of them—quality sleep also supports hormonal balance, which is essential for postpartum healing and breastfeeding,” explains Stephanie Hack, MD, an ob-gyn and founder of the women’s health platform Lady Parts Doctor.
Quality sleep helps decrease inflammation, promoting faster healing of wounds and less pain, and also aids in emotional stability, which is crucial for overall recovery and well-being, explains Hack. Additionally, many mental health conditions are exacerbated by poor sleep, she adds.
While everyone is different, you can expect to recover physically from delivery between six and eight weeks, depending on whether you have a vaginal or Cesarean (C-section) birth; full recovery can take months, Hack says.
“In addition to aiding in the recovery of the muscle groups within your body that have been affected by pregnancy—basically all of them—quality sleep also supports hormonal balance, which is essential for postpartum healing and breastfeeding.
Stephanie Hack, MD, an ob-gyn and founder of the women’s health platform Lady Parts Doctor
Prioritizing sleep postpartum can help you feel better faster. How can you get (some of) the rest you need with a newborn? Here are five suggestions for new parents.
Recovery after birth: how to sleep better for physical healing
1. Plan for support around sleep
Rest is vital, but sleep takes work as a new parent. Fortunately, in some ways, you can plan for sleep deprivation—and utilize or seek out support systems around you.
“When possible, please get support via your partner, family, friends, a night nurse, and/or postpartum doula,” suggests Hack. “If possible, partner or family member assistance during nighttime feedings can help mothers get longer stretches of sleep.”
You can also put funds for services such as a doula or a night nurse on a baby registry.
Hack suggests you also communicate with your healthcare provider about any concerns you have as you adjust to the demands of motherhood.
Effective communication and planning around your needs and concerns can help you prioritize sleep and even delegate tasks or postpone them until later, maximizing rest.
2. Prioritize proper hydration and nutrition
Hack explains that proper hydration, nourishment, and limiting caffeine are essential to healthy sleep and can improve overall comfort and healing, making it easier to rest.
Yet, adequate hydration and nourishment can feel impossible in the postpartum months—and reaching for a coffee can feel easy. Fortunately, many companies serve postpartum mothers (see Chiyo, Mama Meals, Ritual Meals, Nourish, and Daily Harvest).
Planning meal trains with friends and family, keeping simple and filling snacks around the house, and asking for help around meals can go a long way toward better sleep.
3. Get comfortable
Getting comfortable postpartum is easier said than done, yet making sure your sleep space supports your recovery is important.
Supportive pillows—body or wedge pillows to help support your abdomen and relieve pressure on sore areas—can be helpful, especially for C-section recovery, where your muscles are sore and the incision site needs extra care, says Hack.
“Loose-fitting, breathable clothing can prevent irritation and promote comfort as well as help you power through any postpartum night sweats,” she adds.
From there, as always, a calm, dark, and quiet room can promote better sleep quality.
4. Tweak the way you sleep
“Raising the legs slightly with a pillow can reduce swelling and improve circulation, which is beneficial for both vaginal and C-section births,” says Hack, who notes that slightly elevating the upper body can also reduce pressure on the incision if you have a C-section.
“For vaginal births, side sleeping with a pillow between the knees can alleviate pelvic pain.”
5. Be patient
“Whether it’s your first time or not, the sleep adjustment postpartum doesn’t get easier,” reminds Hack. “Like all phases, this phase will also pass, and you will eventually get more sleep as your baby develops a better sleeping pattern.”
Acknowledging and accepting that every season is temporary can help you settle into a routine that works for you.
When you can’t sleep, it’s also important to remember the power of rest—and turn to practices such as deep breathing, meditation, or gentle yoga (which all have healing and restorative benefits) and can even help you find sleep.
FAQs
What is the average recovery time after birth?
How long does recovery take after birth? On average, you can expect to recover physically between six and eight weeks after delivery, depending on whether you have a vaginal or C-section birth. Keep in mind that full recovery can take months, notes Hack.
Check out more helpful content for parents from Cassie Shortsleeve:
- The Surprising Link Between Sleep and Maternal Mental Health
- 3 Common Questions About Sleep After Maternity Leave, Answered
- Your Fourth Trimester Sleep Survival Guide
- 8 Proven Sleep Tips for New Parents
