Can Stress or Lack of Sleep Reduce Milk Supply?

Welcome, mumma! If you’re feeling sleep-deprived and stressed, you’re in good company. I remember those exhausting nights and the worry that my stress and not getting enough rest might affect my milk supply. In this post, I’m here to share the official truth on whether stress or lack of sleep can reduce your milk supply. Let’s dive in.

Does Stress Affect Milk Supply?

Not directly. There’s no research that supports this. But when you’re stressed, your letdown reflex (your body’s reflex to make your milk flow) may not work as well. This is because the let down is triggered by hormones and when you’re stressed, your stress hormones interfere with the letdown hormones. If you’re experiencing long term stress (not just a few days here and there) and your letdown is not happening, it is possible that your supply could decrease over time, since milk isn’t being emptied from your breasts. Supply = demand, so the more milk that is removed, the more will be made.

To help your letdown, try relaxation techniques like deep breathing, gentle massage, or looking at and interacting with your baby. Smelling their clothes and warmth to the breast often work to get the hormones going as well. Find what works best for you to ease stress during breastfeeding sessions.

How Can I Increase My Milk Supply When Stressed?

The best way to increase your milk supply during stressful times is to reduce stress itself so your letdown reflex works as it should. Try stress-relief activities like yoga, meditation, or taking short breaks to recharge. If you’re worried about your supply, it’s important to work with an International Board Certified Lactation Consultant (IBCLC) for personalised advice and guidance on boosting your milk supply. You might also find this post about boosting your low supply helpful.

Does Lack of Sleep Affect Milk Supply?

You might’ve heard that lack of sleep can reduce your milk supply, but don’t worry too much. The sleepless nights of motherhood typically won’t harm your milk production. Our bodies are resilient, designed to adapt to the needs of our babies.

I know it’s not easy with a baby, but it’s still important to try and look after your own needs where you can. Catch those precious Z’s whenever you can, whether it’s during naptime, with the help of a supportive partner, or through short power naps throughout the day.

You might be wondering how much sleep do breastfeeding mothers need. Your sleep needs are the same as before bub – ideally 7-9 hours of sleep each night, but that can feel like a distant dream in the first year of motherhood. Instead of obsessing over long stretches of sleep, focus on rest whenever you can. Quick naps during the day can be a lifesaver. Remember, every little bit of rest helps you recharge, even if it’s literally just resting your body while you’re awake.

How Do I Deal with Lack of Sleep While Breastfeeding?

First and most importantly, don’t be afraid to ask for help. Enlist the support of your partner, family, or friends to take on household tasks or cuddle baby while you get some extra sleep.

Consider co-sleeping safely to make nighttime feedings more manageable. It can lead to better sleep for both you and your baby. You can find more information on the cosleeping safely in my Breastfeeding Through The Night Survival Guide. 

Establish a calming bedtime routine that signals to your body that it’s time to wind down. This can include a warm bath, soothing music, or some light reading. You might even find this works well for bub too!

Sleepless nights and stress are common companions on the journey of motherhood, but they don’t mean the end of your breastfeeding journey. Stress and lack of sleep generally won’t significantly affect your milk supply, and with a little self-care and support, you can get through these challenges. Remember, you’re doing an amazing job, and your love and dedication to your baby shine through, no matter how tired or stressed you may feel.

If you found this helpful, send me a DM on Instagram and let me know what you took away from this post 😊