post-nadal nutrition better sleep

Post-natal nutrition: key foods and better sleep

Nourishing Motherhood: A Comprehensive Guide to Post-natal Nutrition for Better Sleep

Kiddipedia x Dr Courtney Thompson, NPR Consulting

As you navigate the whirlwind of joy, diaper changes, and sleepless nights with your precious newborn, the last thing on your mind might be post-natal nutrition. Yet, this often-overlooked aspect plays a crucial role in supporting your body’s recovery from labour and the demands of breastfeeding. In collaboration with Kiddipedia, we bring you insights into how postpartum nutrition can be a game-changer.

Check out our blog post with Kiddipedia HERE.


The postpartum journey, spanning from childbirth to up to 12 months thereafter, is a period of significant physical demand. As you marvel at your baby’s growth, it’s essential to consider how your nutritional choices can contribute to both your well-being and your baby’s development. Here, we’ll delve into the key nutrients across four essential food groups that can make a difference.

1. Vegetables: A Rainbow of Nutrients

Dark green and yellow vegetables, such as broccoli, carrots, pumpkin, and corn, pack a punch of folate, vitamin A, and C. These nutrients are not only vital for your baby’s growth and development but also act as antioxidants, fortifying your immune system.

2. Grains: Wholehearted Support

Whole grains, rich in energy, dietary fiber, folate, iodine, and vitamin B6, support a healthy gut, aid recovery, and contribute to your baby’s mental and physical development.

3. Protein: Eggs and Fish

Protein-rich foods like meat, chicken, and fish provide essential iron and vitamin B12, promoting recovery, healthy tissues, and your baby’s growth. Fish and eggs, high in omega-3s, iodine, and choline, support your baby’s brain and nervous system development.

4. Dairy 

Dairy foods are calcium-rich, supporting your baby’s bone strength and development. Ensure your diet includes milk, cheese, and yogurt, and don’t forget vitamin D to aid calcium absorption.

Bonus: Hydration for Vitality

Staying hydrated is paramount during this period, especially with the increased water loss through milk production.

What to Limit: Postpartum Healing Strategies

To promote healing and prevent discomfort, consider limiting caffeine, alcohol, and gas-producing foods. While cruciferous vegetables and legumes fall into this category, introducing them slowly can help.

The Sleep Connection

While a lack of sleep may increase cravings, the right foods can positively impact your sleep quality. Opt for foods high in protein, B vitamins, vitamin A, and C, and steer clear of low-fiber, high-sugar options for a better night’s sleep.

In summary, following these food group recommendations not only supports the nutritional needs of both mom and baby but can also contribute to improved sleep during this challenging yet magical postpartum period.

Want to read more on this topic? Check out our latest blog on What to eat when pregnant to nourish your baby.

What to eat when pregnant to nourish your baby

Dr Courtney Thompson (RNutr, FHEA)

BNutrSc, BBiomedSc(Hons), PhD
Director, NPR Consulting

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