Pregnancy and early motherhood are times of extraordinary change, and one of the first things to feel the impact is sleep. From midnight bathroom trips to late-night feeds, it’s no surprise that restful nights often feel like a distant memory.
You may have heard the saying, “sleep while you can.” It’s well meant, but it rarely helps. In reality, disrupted sleep is normal during pregnancy and postpartum. Yet that doesn’t mean you’re powerless.
Key Takeaways
- Sleep changes are normal in pregnancy and postpartum
Hormones, body changes, and night feeds all play a part in disrupted rest. - Rest is essential, not optional
Fatigue affects recovery, mental health, and bonding, so prioritising rest matters at every stage. - Practical adjustments help
From pillows in pregnancy to low-light night feeds postpartum, small changes add up. - Short breaks restore energy
Micro-naps, breathing, and relaxation techniques can reset your system when longer sleep isn’t possible. - Sophrology fits into real life
The MAMA Series offers short, adaptable practices to support rest before and after birth.
While you might not get the unbroken eight hours you once enjoyed, there are gentle, practical ways to rest better, feel more refreshed, and reduce the stress that poor sleep often brings.
In this guide, we’ll cut through the unhelpful myths, normalise what’s happening, and share small, actionable tools, including Sophrology practices from the MAMA Series to support you through sleepless nights and tired days.
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Why sleep is so disrupted
Every stage of motherhood brings unique challenges when it comes to sleep.
During pregnancy
- Hormonal changes can cause vivid dreams, restlessness, and night sweats.
- Physical discomfort, from nausea to back pain to the growing bump, makes it hard to find a comfortable position.
- Frequent urination in later months means broken sleep is almost guaranteed.
After birth
- Night feeds and the baby’s sleep cycles set the rhythm, leaving little chance for long stretches of rest.
- Physical recovery after birth, whether vaginal or caesarean, can affect sleep quality.
- Anxious thoughts about the baby’s well-being often creep in at night.
The result? Many mothers describe feeling constantly “on alert,” even when the baby is asleep.
It’s important to know this doesn’t mean you’re doing anything wrong. These sleep changes are part of the physical and emotional demands of matrescence, the transition into motherhood. Understanding them as normal helps reduce the pressure and guilt that often make sleep even harder.
The reality of sleep in motherhood
Sleep challenges don’t begin after birth, for many women, they start during pregnancy. Both stages have their own patterns, and while disrupted sleep is a shared reality, the reasons differ.
• Pregnancy sleep struggles
Research shows that up to 80% of women report poor sleep during pregnancy, particularly in the third trimester. Frequent urination, heartburn, restless legs, and physical discomfort all play a part. Vivid dreams and anxiety about labour can also keep expectant mums awake at night. Short daytime naps and gentle relaxation techniques can make a real difference in offsetting the fatigue.
• Postpartum sleep disruption
Once the baby arrives, sleep is further fragmented by night feeds, recovery, and the baby’s unpredictable rhythms. It’s common for parents to feel “always on alert,” even when the baby sleeps. Over time, as babies’ circadian rhythms mature, longer stretches of sleep return.
• Why rest is non-negotiable
Whether during pregnancy or postpartum, rest is essential. Fatigue can affect mood, bonding, recovery, and overall well-being. Studies link poor sleep in both stages to higher rates of depression and anxiety. Needing support or naps is part of healthy recovery, not a weakness.
• The power of restorative breaks
In both pregnancy and early motherhood, daytime rest, even short naps, helps restore energy and improves coping. Research suggests naps during pregnancy can enhance sleep efficiency, while postpartum naps support maternal mood and infant bonding.
The reality is that disrupted sleep is part of matrescence, the transition into motherhood. But with compassion, flexible rest strategies, and supportive tools like Sophrology, it is possible to feel more rested and resilient.
The reality is that disrupted sleep is part of matrescence, the transition into motherhood. But with compassion, flexible rest strategies, and supportive tools like Sophrology, it is possible to feel more rested and resilient.
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Practical tips that really work
During pregnancy
- Experiment with positions: Side-sleeping with a pillow between the knees reduces strain on the back and hips.
- Ease digestion and heartburn: Eat smaller evening meals, avoid spicy foods, and prop yourself slightly upright.
- Soothe restless legs: Gentle stretching or magnesium-rich snacks (nuts, leafy greens) may help.
- Wind down rituals: Replace scrolling with calming routines like reading or a warm bath.
After birth
- Nap when possible: Even a 20-minute nap can reduce fatigue and improve alertness.
- Alternate shifts: If you have a partner, try alternating nights or feeding duties where possible.
- Create a calming sleep space: Keep lighting low during night feeds to signal rest.
- Lower the pressure: Accept that broken nights are normal, and focus on total rest across 24 hours.
Shared strategies for both stages
- Build micro-rest into the day (2–10 minute breathing or visualisation breaks).
- Focus on rest, not perfection, even lying down with eyes closed restores energy.
- Use gentle mind-body techniques, like Sophrology, to relax when sleep won’t come.
How Sophrology can help
Sophrology supports women in both pregnancy and postpartum, adapting to each stage.
During pregnancy
- Breathing and body awareness help release tension and discomfort.
- Visualisations prepare for birth with a calmer mindset.
- Grounding exercises reduce racing thoughts at night.
After birth
- Quick resets soothe the nervous system after night wakings.
- Visualisations create a safe, calm bubble around mother and baby.
- Relaxation practices support naps and ease the return to deeper rest.
The MAMA Series includes short daily practices that can be stacked with feeding or used before sleep to help you rest – whether you’re expecting, recovering, or finding your rhythm with a newborn.
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At-a-glance: Matrescene FAQs
Q1: Is it normal to have trouble sleeping during pregnancy?
Yes. Hormonal changes, discomfort, and frequent waking are common during pregnancy.
Q2: How much sleep do new mums need?
While 7–9 hours is ideal, new mothers often get sleep in shorter stretches. The key is rest, not perfection.
Q3: What can help me sleep better after giving birth?
Simple tools like naps, breathing exercises, and supportive partner routines can make a big difference.
Q4: Can Sophrology really help with sleep?
Yes. Sophrology teaches gentle practices to release stress and calm the mind, helping you drift into deeper rest.
Q5: When should I seek professional help?
If sleep problems are persistent, extreme, or linked with low mood or anxiety, it’s important to speak to a healthcare professional.
Sleep during pregnancy and postpartum is rarely perfect, and that’s okay. Broken nights, early wakings, and restless moments are part of this season of life. But with compassion, small steps, and the right tools, you can find ways to rest and restore.
Sophrology offers a gentle, practical way to support your sleep, calm your mind, and strengthen your resilience, even when life feels chaotic.
The MAMA Series was created by mothers, for mothers, to guide you through these changes with simple practices you can use anytime.
Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.
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