I Wore a FitBit for the First Year Postpartum: Here’s How Much Sleep I Lost
Over the past year, my blog post about my changing heart rate throughout pregnancy and the resulting increase in total calories burned per day has become the most heavily trafficked blog post on this site.
So I figured I’d tackle postpartum sleep loss next.
Because, guys, postpartum sleep deprivation is no joke. (Except when it is.)
So, here we go.
Last Days of Pregnancy, Labor, and Immediate Postpartum Period
I gave birth on February 2nd. You can see that in my last days of the pregnancy, I was sleeping around 6 or 7 hours at night (not pictured: the six or seven times that I had to get up each night to pee). I was also taking a nap in the afternoon since my daughter was in daycare and I was wasting my maternity leave by being way beyond my due date. (That wasn’t really part of the plan… But hey.)
Note: Dates are in descending order. That’s the only way FitBit will let me view the data.
The last time that I had some solid sleep before giving birth was Wednesday, February 1st. That night, I finally went into labor around midnight (at 41 weeks, 4 days).
It looks like the next time that I slept was on the day that I gave birth.
Do not be fooled. I was completely incapacitated after giving birth and losing 1200 ccs of blood. The same is true of February 3rd. I was lying in a hospital bed, trying to recover, but not really sleeping.
The next time that I actually fell into a light sleep (definitely not REM or a deep sleep) was February 4th.
That’s a full 72 hours without sleep.
Believe it or not, this was an improvement from my first birth, when I went about 96 hours without falling into at least a light sleep. (Wednesday, August 14th, 6:00 a.m. to the night of Saturday, August 17th)
First Week Postpartum
Even with having the help of my husband and mother, on most days during that first week postpartum, I was getting about 5 hours of sleep in a 24-hour period, but only in frustrating 1-hour increments.
There were plenty of times during the day when I could have let my mother do the feedings and caught up on sleep.
But honestly, during that first week, I just couldn’t fully power down. I can’t pinpoint one reason. Was it my fluctuating hormones? Was it racing thoughts? Was the stress of recovering and adjusting to life with a second child?
Sure. It was all of these things. It was probably also the additional stress of feeling like, Oh my God, why aren’t you sleeping! Everyone has everything taken care of! Use your time wisely!
Not the most restful thoughts you can have.
So I was exhausted. I hurt everywhere. The afterbirth cramps were intense. I was still bleeding a lot. Breastfeeding was (once again) complete hell and I was dealing with the emotions of stopping completely. The baby was eating every 2 hours and we were figuring out that, just like his sister, he was allergic to dairy. The house was in disorder. The other child was feeling left out. My husband was trying to keep the ship running.
And every night, from midnight to 6:00 a.m., it was just me and the baby. Although it was emotional and beautiful in its own right, it was also incredibly exhausting.
This is when intense sleep deprivation began to take hold. Not only was I unable to sleep because the baby was eating all the time, but my body began to realize that it had lost its placenta (no more all-is-right-and-good-in-the-world levels of progesterone for me anymore).
This week, by far, was the absolute worst for me.
Some things you cannot do when you’re getting this little sleep:
- Have a coherent conversation
- Make decisions
- Basically, anything beyond mother-infant survival is way too challenging
At the end of this week, my mom (who had mercifully been staying with us after the delivery) returned home. My husband and I looked at each other like, What now? How are we going to get some sleep and not lose our minds?
We made a compromise.
Second Week Postpartum
We decided that my husband would take the evening feedings that happened before midnight. I would get the feedings after midnight. I would try my damnedest to get some sleep before my first night feeding. In addition, on the weekends, my husband would take all of the night feedings so I could get some restorative sleep.
And because he was extra awesome, he allowed me to tag him in when I told him that I was seriously losing my mind. Because, quite honestly, sleeping like this is simply unsustainable for weeks on end.
Things you still should not do when you’re sleeping like this:
- Make important decisions
- Make plans (for anything)
- Read (you won’t remember what you read)
- Shop (you’ll forget what you bought)
Third Week Postpartum
By some miracle, our baby started to shift towards only two night feedings by this point, leaving me responsible for just one feeding since my husband took the other one. This is not a common occurrence, so if it happens for you, just express your undying gratitude to the Universe. Seriously.
By this point, I had mostly recovered from the pain of childbirth and postpartum blood loss. I had more energy and was able to independently take care of household responsibilities like dishes, cooking, laundry, and vacuuming.
This dramatically improved my mood. I mean, obviously, right?
If you’re getting this much sleep, driving might be possible, but honestly, it’s really best to only drive if you’re getting at least six hours of sleep every night.
Fourth Week Postpartum
After about one month after birth, we started to find our rhythm with taking care of the house, the new baby, and the preschooler. We were still doing night feedings, but they were becoming more manageable.
I need to emphasize at this point that my increase in sleep by four weeks postpartum is a direct reflection of my husband’s willingness and ability to step into his role as an equal caretaker. Without his help, I would still be getting minimal sleep by this point.
So hats off to you, Doug. You kept me from losing my mind.
So when did the baby sleep through the night?
Okay, first, if you’re trying to make friends with other new parents, don’t ask this question.
But I’m game for it. So…
“Sleeping through the night” was a process for us. Our baby slept ten hours in a row for the first time when he was two months old.
… it was just a one-night reprise from the continuing pattern of night feedings that stretched on well past four months. At five months, he started to want to put himself to sleep. No more rocking or holding him while he got drowsy. Odd, but I acquiesced.
By six months, his eating schedule got all screwy and he started to develop a middle of the night feeding again. And we had had enough of it. He was a huge baby. There was clearly no need for him to be eating in the middle of the night. He was healthy. He wasn’t teething. Coupled with the crushing reality that things were not going to resolve by themselves, we made the decision:
It was time to Cry It Out.
It took three nights, but it was the best decision we made. Hands down. He dropped the night feeding and learned to tank up in his first and last feedings of the day. No one was worse the wear.
What did your average sleep look like throughout the year?
Here is what my average number of hours of sleep looked like from February 2017 to December 2017 looked like in summary, with some annotations to help make sense of what you’re seeing.
Keep in mind a few things:
1.) I had lots of help.
2.) I had a pretty long maternity leave (at least compared to most women in the U.S.)
3.) I did not breastfeed.
4.) I committed myself to working out in the morning because it improved my mental and emotional state. This meant that I would get up at 4:30 a.m. on most mornings to exercise before the kids woke up and before I had to get ready for work. Yeah, it was hard, but it made me feel so much better. So I made adjustments to help commit to this goal, like going to bed way early (like 8 p.m.)
5.) There were plenty of bouts of illness, teething, and unexplained fussy nights that were peppered throughout the year.
6.) Our baby did not have acid reflux or prolonged colicky periods or other conditions that made him unable to sleep for long periods of time. With the exception of the dairy allergy, he has been very healthy.
Postpartum sleep deprivation is real and it’s tough.
No way around it.
If you’re reading this while you’re pregnant with your first child, don’t despair. There are some things that you can do to prepare yourself for the realities that await you soon.
1.) Establish clear expectations about care-taking responsibilities with your partner.
Talk openly. Talk honestly. Agree that no one really wants to lose this much sleep, but damn it, you’re in this thing together. Tag each other in when you’re down for the count.
2.) Do not be too proud to ask for help.
You cannot do this alone. You will need help. And lots of it. You are not Superwoman and there is no glory in trying to be. Few, if any, will know of your struggles to simply get through the day. Every woman who has been through this understands the pain and exhaustion that you are experiencing. They are, quite often, thrilled to help.
3.) When it gets tough, remember that you’re not doing it wrong.
You’re not doing it wrong. It’s just plain hard. No one has an easy time of this, and any woman who says it was not that bad is airbrushing reality.
4.) Ask those who are close to you to let you know when they think you’re not okay.
Losing sleep can bring you to the edge of psychosis. If you go days and days without sleep, you will start to lose your grip on reality. And from your perspective, you may not realize that you’re not fine anymore. If you cannot achieve restorative sleep even when you are provided the opportunity, it is probably time to seek help from your medical provider.
5.) Buy ear plugs and a sleep mask. You’ll need them for daytime sleeping.
I mean… obviously.
Good luck on your postpartum journey, Friends.
It’s a crazy way to live and in the hard moments when your head is warm and fuzzy and everyone around you is so blissfully unaware of how LUCKY they are to have slept more than four hours last night… it feels like it will go on forever and you will forever be stuck in the vicious cycle of Never Enough Sleep.
But you won’t.
Please let me know how it’s going for you in the comments below.