For breastfeeding mothers, balancing regular night feedings with your own need for rest can create a challenging cycle, especially if you are feeding a fussy baby. However, with a few mindful practices, you can nurture and protect your baby while improving the quality of your sleep. In this article, we will talk about the relationship between breastfeeding and sleep, along with some of the best practices for a safer breastfeeding and sleep routine.
Did You Know That Breastfeeding Promotes Better Sleep?
It is easy to assume that breastfeeding moms get less sleep, but In reality, studies have shown that breastfeeding actually promotes more sleep, which is important for supporting mental health and wellness.
According to a 2007 study on breastfeeding and sleep, parents of infants who breastfed in the evening and/or at night slept an average of 40-45 minutes more than parents of infants given formula. Parents of infants given formula at night also self-reported more sleep disturbance than parents of infants who were exclusively breast-fed at night. This study shows the importance of breastfeeding as a better alternative to formula feeding. However, breastfeeding can be potentially dangerous when combined with sleep if safety measures are not being followed to prevent sleep-related casualties.
The Risks Associated with Breastfeeding and Sleep
According to UVA Health Newsroom, There were multiple unsafe sleep practices at play in more than three-quarters of Sudden Unexpected Infant Deaths reported in 23 jurisdictions between 2011 and 2020. Also, almost 60% of the infants were sharing a sleep surface at the time of death. These findings emphasize the need for more education on healthier sleep practices.
The American Academy of Pediatrics (AAP) has warned against bed-sharing under any circumstances because of the risk of Sudden Infant Death Syndrome that is associated with sleeping on the same bed with an infant. However, some studies suggest that “bedsharing most likely has a net positive effect when associated with breastfeeding, in the absence of hazards” (PubMed Central, 2022).
Safe Practices for Breastfeeding and Sleep
In order to encourage safer practices, the NIH Safe To Sleep campaign has provided the following guidelines to reduce the risk of SIDS.
- Share your room with the baby. Keep baby in your room close to your bed, but on a separate sleep surface designed for infants, ideally for baby’s first year, but at least for the first six months. Room sharing reduces the risk of SIDS and the chance of suffocation, strangulation, and entrapment. It also keeps the baby close for comforting, bonding, and feeding.
- If you bring the baby into your bed for feeding, remove all soft items and bedding from the area. When finished, put the baby back in a separate sleep area made for infants, like a safety-approved crib or bassinet, and close to your bed.
- If you fall asleep while feeding your baby in your bed, place him or her in a separate sleep area as soon as you wake up. This is because the longer a parent and infant share the same bed, the higher the risk of sleep-related causes of infant death, such as suffocation.
- Couches and armchairs can be very dangerous for babies, especially if adults fall asleep while feeding, comforting, or bonding with babies on these surfaces. So be mindful of how tired you are, and avoid couches and armchairs for breastfeeding if you think you might fall asleep. You can ask someone to stay with you to keep you awake or place the baby in a safe sleep area while you fall asleep.
Final Tips for Breastfeeding and Sleep
1. Always place your baby on his or her back to sleep.
Avoid placing your infant in a side sleeping position because of the increased risk of Sudden Infant Death Syndrome (SIDS) that is associated with side-sleeping. In 2005, The American Academy of Pediatrics (AAP) Task Force on Infant Sleep Position and SIDS (hereafter, the AAP Task Force) issued revised recommendations for reducing the risk of SIDS. Among them was the recommendation that healthy babies should be placed on their backs to sleep as the main way to reduce SIDS risk (NICHD, n.d.).
2. Learn the side-lying position
The side-lying position is great for nighttime feedings and times when you and your baby may need some rest. This position allows you to feed your baby comfortably while lying down, reducing the need to sit upright. Just ensure the sleep environment is safe by keeping loose bedding away from the baby and ensuring they sleep on a firm, flat surface. Also, remember to move your baby to a separate sleep area after you have finished feeding.
3. Have a soothing bedtime routine
Both you and your baby can benefit from a soothing bedtime routine. A calming pre-sleep ritual, such as dimming the lights, listening to soft music, or practicing deep breathing, can signal to your body that it’s time to wind down and relax. If your baby is part of this routine then skin-to-skin contact, along with gentle rocking could be a great way for both of you to relax.
Final Thoughts
At Breastfeeding Perspectives, we hope that through these best practices, you can find a safe balance that works for you and your baby. But we recommend that you be patient with yourself during this stage of life because both you and your baby are still learning, growing, and adapting together. We hope you found this article informative. Please don’t forget to share. You may also be interested in a previous article that talks about the potential risks of side-sleeping in more detail.
SOURCES
Doan et al.(2007.) Breast-feeding increases sleep duration of new parents. Retrieved from https://pubmed.ncbi.nlm.nih.gov/17700096/
PubMed Central. (2022, December 12). Bedsharing most likely has a net protective effect when associated with breastfeeding, in the absence of hazards. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9792691/
Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD). (n.d.). Breastfeed Your Baby To reduce the risk of SIDS. Retrieved from https://www.nichd.nih.gov/sites/default/files/2018-11/Breastfeed_Baby_SIDS_final.pdf
UVA Health. (2024, March 21). Multiple unsafe sleep practices found in most sudden infant deaths. Retrieved from https://newsroom.uvahealth.com/2024/03/21/multiple-unsafe-sleep-practices-found-in-most-sudden-infant-deaths/
Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD). (n.d.). Infant Sleep Position and SIDS: Questions and answers for health care providers (Publication No. 508-rev). Retrieved from https://www.nichd.nih.gov/sites/default/files/publications/pubs/documents/SIDS_QA-508-rev.pdf
