Superwomen Need Self-Care: How Atrium Health Makes It Easier

Sleepless nights and a brand-new routine can feel overwhelming, making it essential to prioritize rest — not just for your physical and emotional health but also to nurture a strong bond with your baby. Dr. Alejandra Toro Bejarano with Atrium Health Women's Care One Health OB-GYN Mooresville shares expert advice to help new moms navigate sleep deprivation and find balance during the early days of motherhood.

The impact of sleep deprivation on new moms

Toro Bejarano says that sleep deprivation can lead to headaches, changes in appetite and weight due to increased cortisol levels, difficulty breastfeeding and general fatigue. And those are just the physical impacts. On an emotional level, lack of sleep can increase the risk of postpartum anxiety and depression, hinder bonding with the baby and contribute to feelings of inadequacy as a new mom.

“Recognizing these effects is the first step in taking action to prioritize rest and protect your health,” Toro Bejarano says.

Strategies to help reclaim your rest

Recharge when your baby sleeps. It’s not always practical to sleep when your baby is napping, but it is important to use this time to prioritize your health and energy. This could mean calling a friend, watching a show, or, yes, snuggling in for a cat nap. Whatever helps you feel like your best self.

Carve out time for "you" moments. Schedule moments for self-care at least once a week. Whether it’s a trip to the gym, reading a favorite book or watching a movie, doing something you love can recharge your mental and emotional batteries. "Moms need to remember that doing activities they enjoy is not selfish — it’s necessary," Toro Bejarano says.

How loved ones can lighten the load

Partners and other loved ones play a crucial role in helping new moms get the rest they need.

"It’s important for partners to step up and share the responsibilities," Toro Bejarano says. "Allowing mom uninterrupted sleep — even for a few hours — can make a world of difference."

Here are a few ways your loved ones can help:

Take on household tasks such as cooking, laundry and cleaning.
Encourage you to take breaks for self-care.
Offer to watch the baby so you can nap or relax.
If you’re comfortable, they can take over baby duties to let you rest. If you’re pumping, consider dividing feeding times to ensure you don’t have to wake up every time.

Balancing breastfeeding and sleep

Breastfeeding can disrupt sleep, particularly in the early weeks when milk supply is still being established, and cluster feeding is common. But there are ways to manage it. Consider these strategies:

Pump and save breast milk for later feedings so others can assist with feeding times.
Seek guidance from lactation consultants at your OB-GYN and pediatrician practices to navigate challenges and improve efficiency.

Quality over quantity

Even with limited sleep, there are ways to improve the overall quality of rest:

Establish a regular schedule for your baby, if possible, to create predictability in your routine.
Arrange for uninterrupted sleep stretches of at least six hours by relying on your support system for nighttime feedings.
Maintain a balanced diet and consult your doctor about resuming exercise when appropriate. Even slower movements, like walks around the neighborhood or stretching sessions, can greatly impact your energy levels and overall well-being.

Signs sleep deprivation is taking a toll

It's important to recognize when sleep deprivation is affecting your health or ability to care for your baby. Signs can include:

Severe fatigue impacting daily activities
Difficulty bonding with your baby
Inability to focus, headaches, poor appetite or binge eating
Increased anxiety or depression

A common misconception about new motherhood is that postpartum depression and anxiety experiences are the same for everyone. But in reality, they can manifest differently in each individual.

"If you’re so tired that you can’t perform normal activities or don’t feel like yourself, it’s essential to talk to your doctor," Toro Bejarano says. "It’s OK to discuss your feelings, even if you’re unsure what’s normal and what’s not."

Atrium Health provides virtual postpartum support groups where you can share birth stories, discuss breastfeeding tips and talk through all the emotions experienced in the fourth trimester — the first three months after birth.

You matter too

"Don’t feel guilty about taking care of your own mental and physical health — it’s just as important as caring for your baby,” Toro Bejarano says.

By prioritizing your well-being, you’ll be better equipped to handle the challenges of motherhood and fully enjoy those precious moments with your little one.

As you navigate these early days with your little one, remember that it’s OK to lean on your support system, embrace self-care and to ask for help when you need it. And most importantly, know this: You’re doing an amazing job. Adjusting to life with a newborn isn’t easy, but you’ve got this — and you’re not alone on this journey.

Learn more about how Atrium Health supports you and your baby. Find a pediatrician and OB-GYN near you today.