August 21, 2025
Bringing a baby into the world is a joyful, life-changing milestone—but for first-time moms, it’s often paired with one of the toughest challenges: severe sleep deprivation. A new study published in ScienceDaily (May 2025) shines a light on just how much postpartum sleep disruption new mothers face, and why it goes far beyond “just being tired.”
At UNest, we understand that thriving families start with well-supported parents. Financial planning, emotional wellness, and physical health all go hand in hand. Let’s dive into the research, explore why postpartum sleep loss matters, and share actionable strategies that new parents—and especially moms—can use to protect their rest, sanity, and well-being.
The Study: First-Time Moms and Sleep Deprivation
Researchers from Washington State University’s Sleep and Performance Research Center analyzed Fitbit data from 41 first-time mothers, ages 26–43, tracking their sleep from pre-pregnancy through baby’s first year. The findings confirm what countless moms already know: sleep loss in the postpartum period is both dramatic and prolonged.
Sleep Before vs. After Baby
- Before pregnancy: Moms averaged 7.8 hours of sleep per night.
- First week postpartum: That number plummeted to 4.4 hours—a loss of over 3 hours each night.
And it’s not just the total hours that matter. The biggest problem was fragmented sleep.
- Longest stretch before pregnancy: ~5.6 hours uninterrupted.
- Longest stretch in first week postpartum: just 2.2 hours.
- Even by weeks 8–13, moms only averaged 4.1 hours of uninterrupted sleep, still far below pre-pregnancy levels.
Shockingly, nearly one-third of new moms went more than 24 hours without any sleep during that first week.
Why “Broken Sleep” Hurts More Than Fewer Hours
You might think: If I’m still getting 7 hours total, that should be fine, right? Unfortunately, the study shows why sleep fragmentation is a bigger problem than most realize:
- Interrupted sleep prevents moms from reaching deep sleep and REM cycles, both essential for memory, mood regulation, and immune function.
- Moms often feel exhausted even when they meet the recommended 7 hours—because their bodies never get the chance to truly recover.
- This type of disrupted sleep is linked to postpartum depression, anxiety, and impaired decision-making, which can affect both mom and baby’s health.
As lead researcher Dr. Teresa Lillis explained:
“These findings explain why new mothers continue to feel exhausted even when they get the recommended 7 or more hours of sleep per night.”
Practical Tips for New Moms: How to Maximize Rest
At UNest, we know that parenting comes with unavoidable challenges—but the right strategies can make them more manageable. Here are science-backed tips to improve postpartum sleep quality:
1. Prioritize Longer Sleep Blocks
Ask your partner, family, or a trusted caregiver to cover a longer stretch of baby care so you can get at least 3–4 hours of uninterrupted rest. One consolidated sleep block can be more restorative than multiple short naps.
2. Schedule Sleep Strategically
Instead of trying to nap randomly, aim for one longer rest period each day. Even a mid-day “anchor nap” can significantly reduce exhaustion.
3. Build a Relaxing Wind-Down Routine
Signal your body it’s time to rest—even if it’s the middle of the day. Try dim lights, white noise, meditation, or gentle stretches to fall asleep faster.
4. Protect Your Mental Health
Sleep deprivation amplifies stress and emotional strain. Reach out for support, whether through postpartum groups, therapy, or community resources. Remember, you’re not alone.
5. Track Sleep Quality, Not Just Quantity
Wearables or sleep-tracking apps can help you understand how often you wake up—and show progress when those stretches of uninterrupted sleep begin to lengthen.
UNest: Supporting Parents Beyond Sleep
At UNest, we recognize that parental well-being is the foundation for raising thriving kids. While sleep loss is an unavoidable part of early parenthood, financial stress doesn’t have to be.
That’s why UNest provides an easy, secure way for families to:
- Build savings for their child’s future—college, training, or any milestone.
- Reduce money-related stress, one of the biggest factors affecting parental sleep.
- Invite friends and family to contribute, creating a community of support around your baby.
When parents feel financially confident, they sleep better—literally.
Final Thoughts: A New Way to Think About Postpartum Sleep
The study confirms what many new moms intuitively feel: it’s not just about how many hours you sleep, but how well you sleep. Interrupted, fragmented nights leave lasting impacts on health and well-being. But with the right support systems—both emotional and financial—new parents can reclaim balance.
At UNest, we’re here to walk alongside you, helping you reduce stress, focus on what matters, and build the future your child deserves.
🌙 Ready to Sleep Easier?
Download the UNest app today to start building financial security for your family. Because when your mind is at ease about money, your body can finally rest.
