Nighttime breastfeeding: Tips for tired mums

Nighttime breastfeeding is a significant part of the breastfeeding journey, especially for mothers who aim to continue breastfeeding for a year or more. However, frequent night feeds can leave you feeling exhausted and overwhelmed. As a lactation consultant and mother, I understand the challenges of managing night feeds while trying to get enough rest. In this blog, I’ll share practical tips to make nighttime breastfeeding more manageable for tired mums.

1. Co-sleeping safely

Co-sleeping, when done safely, can make nighttime breastfeeding easier and less disruptive to your sleep. The key is to follow safe co-sleeping guidelines:

• Bed-sharing: If you choose to bed-share, ensure that your baby sleeps on their back on a firm mattress with no loose bedding, pillows, or toys around. Avoid bed-sharing if you or your partner smoke, have consumed alcohol or drugs (including both legal and illegal drugs that could make you drowsy), or are excessively tired.
• Sidecar crib (next to me style): A sidecar crib, which attaches to your bed, is a safer alternative to bed-sharing. It keeps your baby within arm’s reach for easy feeding while giving them their own safe sleeping space. This setup can help you respond to your baby’s hunger cues quickly without fully waking up.

The above is a very brief summary of co-sleeping guidance. For more detailed safe sleep guidance, refer to resources like the Lullaby Trust, which provides comprehensive advice on creating a safe sleep environment for your baby.

2. Understanding your baby’s sleep cycles

Babies have shorter sleep cycles than adults, often waking every 2-3 hours. Understanding this can help you manage your expectations and reduce frustration. During the early months, frequent waking is normal and necessary for maintaining your milk supply.

Tips for nighttime feeds:

• Feed on demand: Respond to your baby’s hunger cues, even at night. This not only keeps your baby satisfied but also helps maintain your milk supply.
• Practice dream feeding: A dream feed involves feeding your baby while they are still asleep, usually around 10-11 pm and 03 am. This can help them sleep for a longer stretch and give you more rest.

3. Maintaining your milk supply at night

Nighttime is important for milk production because prolactin levels, the hormone responsible for milk production, are highest during the night. To maintain your supply:

• Don’t skip night feeds: Even though it’s tempting to skip night feeds to get more sleep, this can reduce your milk supply over time. If your baby naturally starts to sleep longer at night, your supply will naturally regulate to meet this demand..
• Alternate sides: If your baby tends to nurse only on one side at night, try offering the other breast in the next feed. Alternating sides ensures both breasts are emptied regularly, stimulating milk production.

4. Using your village

As the saying goes, “It takes a village to raise a child.” Don’t hesitate to lean on your support system to manage nighttime breastfeeding:

• Take shifts: If you’re exclusively breastfeeding, your partner can help by taking care of diaper changes or soothing your baby back to sleep after feeds. If you’re using expressed milk, taking turns for night feeds can give you a longer stretch of uninterrupted sleep.
• Hire a nanny: If possible, consider hiring a night nanny/night nurseto assist with baby care during the night, allowing you to rest more effectively. This is especially useful if you have other children to care for during the day.

5. Embrace side-lying position

The side-lying position is a game-changer for nighttime breastfeeding. This position allows you to nurse your baby while lying down, which is less physically demanding than sitting up:

• How to do it: Lie on your side with your baby facing you, and align their mouth with your nipple. Make sure your baby is supported with your arm or a small pillow under their head.

This position not only reduces strain on your body but also allows you to drift back to sleep more easily after feeding, when baby is safely asleep.

6. Prioritise your sleep

Getting enough rest is essential for your well-being and milk production:

• Nap during the day: Take advantage of your baby’s naps to catch up on sleep during the day if you can. The dishes can wait.
• Rest in blocks: Aim for at least one 4.5-hour block of sleep within 24 hours, which aligns with your natural sleep cycles and helps your body recover.

Nighttime breastfeeding can be challenging, but with the right strategies and support, you can manage it more comfortably. Remember, it’s okay to ask for help and to prioritise your rest and well-being.

If you’re struggling with nighttime breastfeeding or need personalised advice, I’m here to help. As a certified lactation consultant, I offer in person and virtual consultations to support mothers worldwide. Book a consultation today, and let’s work together to make your breastfeeding journey a more restful and enjoyable experience.

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