Sleep training and breastfeeding… can I do both?

Many moms ask this question when wanting to achieve longer stretches of sleep at night. Let’s first start off with how passionate I am about sleep training and providing your baby and family the tools and support to achieve independent sleep. Naturally, as a sleep coach, there is no question regarding this, but as a certified breastfeeding counselor, I am also passionate about maintaining a healthy breastfeeding relationship. 

When I use the word “sleep training” what I am really referring to is teaching your baby how to fall asleep without any help from you, connect sleep cycles, and overall feel well-rested. It might seem odd to think of sleep as a skill that needs to be taught, but every parent goes through some process of sleep training at some point as they move away from things like rocking, feeding, and holding your newborn to sleep.

Newborns don’t have the ability to self soothe which is why breastfeeding is so helpful in getting your baby to fall asleep. Breast milk contains a variety of hormones such as Cholecystokinin that help induce sleep. Your breastmilk also follows a circadian rhythm that contains more melatonin (sleepy hormone) at night that helps your newborn sleep at night. 

As weeks turn into months many moms are exhausted and ready for longer stretches of sleep but worry that their supply may be affected and don’t know what the best way is to teach their baby to sleep better. 

The good news is that you can both maintain your breastfeeding relationship and achieve independent longer stretches of sleep. Your breastmilk supply is well established by 4-8 weeks of age and as long as you continue to provide frequent and efficient feedings throughout the day and evening, your body will adjust to the new schedule and continue to meet the demands of your baby’s appetite. Between one and six months, your baby will consume approximately the same amount of breastmilk per day, but the composition will change. 

If your baby is waking up to feed between 4-6 months, it’s completely appropriate to breastfeed them, but if the feeding is more like a snack, you find you are turning into a pacifier, or your baby is struggling to fall back asleep after a feeding sleep training will definitely help! I always recommend looking at the whole picture before implementing any changes overnight. This includes looking at daytime feedings to ensure the majority if not all of the calories are being achieved during daytime hours. You want to ensure your baby is receiving full feedings every 3 hours as opposed to small snacks and grazing. I also recommend reviewing your baby’s daily schedule and wake windows to ensure your baby is not overtired which is another source of frequent night awakenings. 

When it comes to sleep training, the key is allowing your baby to fall asleep independently at bedtime and after any middle of the night feedings. So if your baby falls asleep at the breast once they are older than 4 months, it’s time to work on gradually removing this sleep association! You may even find that once your baby is falling asleep independently, that some of the night time awakenings disappear without any other intervention. 

If you need more help with breastfeeding or sleep coaching we have resources to help you with both! We support you in both your breastfeeding and sleep goals.