Welcome to parenthood! You just gave birth to your new bundle of joy and are now expected to care for a brand-new human being while recovering from delivery while getting very little sleep.
Those first few days and weeks after childbirth can be such a blur filled with love, joy, and sheer exhaustion.
You’ll hear well-meaning friends and relatives tell you that you should “sleep when the baby sleeps” and when you’re in the middle of it, it’s tough not to roll your eyes at them. However, getting as much sleep as you can (and the best quality sleep you can) is truly so important for your wellbeing.
The purpose of this post is to give you tips for getting the best sleep you can postpartum. Before we dive in, here are a few important things to remember:
- This phase of life doesn’t last forever. The first few weeks after childbirth can be difficult. With my first daughter, I had no perspective on how long or short the sheer exhaustion phase would last so it felt much more dire that we were so tired. The second time around, I had the luxury of knowing how fleeting those early days are. So, in the hardest moments I was able to appreciate that it wouldn’t be so hard for long. If this is your first time around, please try to hold onto the fact that you WILL be able to sleep a full night again one day.
- Don’t be afraid to ask for help. We always hear “it takes a village to raise a child” because it’s 100% true. While moms are some of the strongest people in the world, we can’t do it all on our own. If you have a supportive partner, relative, or friend who asks what you need, TELL THEM! One of my favorite tips is to have a list of things you need or want (errands that need to be run, things to pick up from the store, etc.) saved on your phone. That way if someone asks what you need, you have it all readily available and don’t have to think of anything in the moment. If you’re like me and don’t have family near you, consider how you can create a “village” where you are. That might look like hiring help such as a postpartum doula or night nurse or joining a local mom group in your area for support.
- If you have concerns, speak with your doctor. I am not a doctor. I am a mom sharing her own experience and tips I learned from recovery from two c-sections. If you’re feeling overwhelmed, sad, or depressed, please reach out to your provider. Also, check out this article about postpartum depression from the Mayo Clinic . Knowing the signs to watch for is so helpful.
Related reading: If you are currently pregnant, be sure to check out our plus size pregnancy sleep tips here.
Plus Size Postpartum Sleep Tips
Like the previous post on pregnancy sleep tips, there are three main things to consider when attempting to rest well postpartum.
- Routine
- Environment
- Comfortable Sleep Position
1. Establish a Nighttime Routine
Having a newborn at home can make routine difficult, so try to do little things that set you up for the best rest possible. A routine is important for the baby but also for you.
To save yourself middle of the night debates with your partner, considering having pre-established roles and responsibilities at nighttime. This will help you make the most of the time you have to sleep. Here are a couple options to consider:
- Sleep in shifts: This option is especially helpful if one partner is a late-night person and one is an early riser. A sample schedule might be that mom sleeps from 7PM – 1AM while partner cares for baby. Partner sleeps from 1AM-7AM while mom cares for baby. Of course, during the time baby is sleeping during your “awake” shift you can sleep more. The uninterrupted time is VERY helpful, though. Unfortunately, breastfeeding moms won’t be able to follow this one exactly but could modify so that your partner is doing the routine of getting baby, changing diapers, getting baby back to sleep to minimize your effort during your “rest” windows.
- Divide and conquer: Have one person responsible for mid-night diaper changes and bottle making while the other parent is responsible for feeding the baby and putting him or her back to sleep. This means more frequent wakeups for both adults but the whole feeding/changing/getting back to sleep process goes much faster if you aren’t doing it alone.
Other things you can do to maximize your nighttime sleep are:
Pre-make bottles
Have enough clean bottles and/or pump parts on hand to last all night without washing
Take a shower and give the baby a bath
Have a snack before bed
Limit caffeine
2. Create an Optimal Environment
While we can’t control how many times the baby wakes, how much our hormones make us sweat, or many other things postpartum, there are things we can control to enhance our experience and make rest easier.
Create an environment that is comfortable and relaxing for everyone. Options for creating a comfortable environment include:
Add a small fan to the bedside for any hormonal sweats/hot flashes
Close blinds and/or use blackout curtains
Use white noise
Get a cozy blanket and have extra pillows on hand (and keep those pregnancy pillows out)
Wear comfortable pajamas (with buttons if nursing or pumping)
3. Get Comfortable in Bed
After spending months during pregnancy finding ways to get comfortable in bed, your needs will be a bit different postpartum. Thankfully, many of the tricks you learned will be helpful – and you can make tweaks to what you did then to get comfortable now.
Here are a few tips:
Sleep Position
During pregnancy, it’s recommended that you sleep primarily on your left side. Thankfully, during the postpartum period you will have many more options to find what works best for you.
Back Sleeping
The most common sleep position in the early days and weeks postpartum is on your back. If you had a c-section this position doesn’t put pressure on the incision which is great. Consider utilizing extra pillows to prop yourself up a bit. My preferred setup while sleeping on my back was two pillows under my head, one under my shoulders, and a fourth behind my knees. It will take some trial and error to find what’s right for you.
One challenge with this position is that you will need to roll onto your side first before getting out of bed.
Side Sleeping
If you’ve grown accustomed to side sleeping during pregnancy, this position is still great postpartum. It’s also convenient as you’ll need to be on your side first before getting out of bed.
Side sleeping is also typically recommended for people with blood pressure issues, so if you have high blood pressure, consider this position.
Elevated or Reclined Sleeping
Depending on your mobility or discomfort levels, reclined or elevated sleeping might be best for you. If you’re struggling to get in or out of bed, this can be a great option short term.
I personally had been on bed rest leading up to my first delivery and was unable to easily get up and down from lying flat for the first few nights. Utilizing an adjustable base bed frame like the one from Big Fig or even a recliner to sleep upright might be helpful if you’re in a similar situation. The adjustable base is very helpful in assisting with getting out of bed after a C-section as you can sit up in bed before rolling over to get up.
The Best Bed for Plus Size People
If you are plus size and value great sleep during pregnancy and beyond, a Big Fig Mattress is something you should consider. They’re built especially for bigger figures and have THERMOGEL COOLING ® technology to help with night sweats. They also have a 20-year warranty, so you KNOW they’re built to last. Learn more about the best mattress for people with bigger figures here.
This post has been all about the best postpartum sleep tips for plus size moms. Sleep well!
About the author:
Miranda Schultz is a plus size lifestyle content creator, mom of two daughters, and a Big Fig Collective member. You can find her work at https://thepluslifeblog.com/ or follow her on Instagram at https://www.instagram.com/thepluslifeblog/ .
