Breastfeeding contributes to the tiredness many parents feel postpartum, but it is rarely the sole cause of exhaustion. Postpartum fatigue is complex, driven by hormonal changes, the physical demands of milk production, and the realities of caring for a newborn. Understanding these factors helps new parents manage their energy and recognize when fatigue might signal an underlying health concern.
Hormones and Energy Expenditure
The act of nursing triggers a cascade of hormones that facilitate bonding and milk production, which can induce sleepiness. Prolactin, responsible for stimulating milk synthesis, has a naturally sedating effect on the body. This hormonal surge often causes relaxation and drowsiness immediately following a nursing session.
Oxytocin, released during milk let-down, promotes a sense of calm and well-being. This hormonal effect contributes to lethargy and encourages the parent to rest and bond with the baby, but it is distinct from chronic exhaustion.
Milk production requires a significant amount of energy, placing a substantial metabolic load on the parent. Lactation requires an additional caloric expenditure estimated to be between 500 and 700 extra calories per day in the first six months. If this sustained energy drain is not adequately compensated for by increased food intake, it can lead to a persistent feeling of physical depletion.
Non-Lactation Factors Driving Exhaustion
While breastfeeding adds to energy demands, the most significant driver of postpartum exhaustion is the sleep debt accumulated from fractured rest. Newborns feed around the clock, and this constant interruption means the parent rarely achieves the long, restorative cycles of deep sleep necessary for recovery. Sleep fragmentation is a universal experience for new parents, regardless of how the baby is fed.
The physical recovery from childbirth is an energy-intensive process that can last for months. The body expends resources to repair tissue, regulate fluctuating hormones, and return to a non-pregnant state. This physiological recovery, combined with the demands of newborn care, compounds the exhaustion.
The postpartum state, often exacerbated by blood loss during delivery, increases the risk of nutritional deficiencies that cause fatigue. Iron-deficiency anemia, where the body lacks enough healthy red blood cells, is a common issue that manifests as paleness, dizziness, and tiredness. Similarly, the body’s requirement for Vitamin B12 increases during lactation, and a deficiency can cause fatigue, weakness, and neurological symptoms.
Practical Steps for Reducing Tiredness
Optimizing sleep involves shifting priorities and delegating tasks to maximize rest opportunities. Parents should prioritize co-napping by sleeping whenever the baby sleeps and accepting that household chores can wait. Establishing a comfortable, dimly lit feeding space at night helps the parent transition back to sleep quickly after a night feed.
Utilizing a support system is necessary to achieve longer, restorative sleep stretches. A partner can take responsibility for all non-feeding tasks, such as diaper changes and burping, allowing the nursing parent to focus only on feeding. To achieve a block of uninterrupted sleep, a parent can pump milk once daily and have a partner give the baby a bottle for a single four-to-five-hour stretch.
Targeted dietary choices are necessary to meet the high caloric and nutrient demands of lactation. The body needs an adequate supply of fluids, with recommendations ranging from 13 to 16 cups of water or other fluids daily. It is helpful to drink a glass of water every time the baby nurses. Consuming nutrient-dense foods rich in iron (like lean red meat and fortified cereals) and B vitamins (like salmon and eggs) helps replenish stores depleted by pregnancy and delivery.
Signs That Fatigue Needs Medical Attention
While exhaustion is expected, certain symptoms suggest the fatigue is a sign of an underlying medical condition requiring professional evaluation. Fatigue accompanied by signs of anemia, such as paleness, persistent dizziness, breathlessness, or a rapid heart rate, should be discussed with a healthcare provider.
Signs of an infection should prompt immediate medical attention, including a persistent fever above 100.4 degrees Fahrenheit, chills, or pain and discharge from an incision or the vaginal area. Exhaustion accompanied by significant mood changes may signal a perinatal mood disorder. Red flags include severe lethargy, an inability to function or care for the baby, thoughts of self-harm or harming the baby, or feelings of worthlessness or hopelessness lasting longer than two weeks.