Postpartum Anxiety and Sleep: Why You’re Exhausted but Can’t Relax
If you’ve recently had a baby and find yourself completely exhausted—but unable to sleep—you’re not alone. Many new parents expect sleepless nights because of feedings and newborn care. What often comes as a surprise is lying in bed when the baby is sleeping, yet feeling wired, restless, or unable to shut your mind off. This experience is incredibly common in postpartum anxiety.
Postpartum anxiety can make even the quiet moments feel tense. Your body is tired, but your nervous system doesn’t get the memo. Understanding why this happens is the first step toward finding relief—and better rest.
The Connection Between Postpartum Anxiety and Sleep
After giving birth, your body and brain go through enormous changes. Hormonal shifts, physical recovery, emotional adjustments, and the constant responsibility of caring for a newborn all place stress on your system. For many parents, this stress shows up as anxiety.
Postpartum anxiety often involves excessive worry, racing thoughts, hypervigilance, and a constant sense of “being on edge.” You might find yourself worrying about your baby’s breathing, replaying the day’s decisions, or imagining worst-case scenarios—especially at night. When your brain perceives a threat (even an imagined one), it activates the fight-or-flight response. This makes relaxation and sleep incredibly difficult, no matter how tired you are.
Why You’re Exhausted but Still Feel “On”
Anxiety keeps your nervous system in a heightened state of alertness. Even when your body needs rest, your mind may feel busy, tense, or stuck in a loop of “what if” thoughts. You might notice:
Difficulty falling asleep despite feeling exhausted
Waking frequently and struggling to fall back asleep
A racing heart or tight chest at bedtime
Feeling more anxious at night when things finally get quiet
This cycle can be deeply frustrating and emotionally draining. Lack of sleep then increases anxiety, creating a loop that feels hard to break without support.
How Therapy Can Help with Postpartum Anxiety and Sleep
Therapy can be a powerful and effective way to address both postpartum anxiety and sleep difficulties. A trained therapist can help you understand what’s happening in your body and mind, while also giving you tools to calm your nervous system.
In therapy, you may work on:
Identifying anxious thought patterns that intensify at night
Learning grounding and relaxation strategies to help your body feel safe
Addressing perfectionism, guilt, or fear around parenting
Processing birth experiences or medical trauma
Building realistic expectations and self-compassion during the postpartum period
Therapy isn’t about “just relaxing” or forcing sleep. It’s about helping your nervous system learn that it’s safe to rest again. Over time, many clients notice improved sleep, reduced anxiety, and a greater sense of emotional balance.
You Don’t Have to Do This Alone
Postpartum anxiety is not a personal failure or a sign that something is “wrong” with you. It’s a common and treatable response to a major life transition. With the right support, it’s absolutely possible to feel calmer, more rested, and more like yourself again.
Photo by Hollie Santos on Unsplash
Frequently Asked Questions
Is postpartum anxiety the same as postpartum depression?
Not exactly. While they can occur together, postpartum anxiety is characterized more by excessive worry, restlessness, racing thoughts, and physical tension, rather than persistent sadness or low mood.
Can postpartum anxiety affect sleep even months after birth?
Yes. Some parents experience anxiety and sleep difficulties well beyond the early postpartum weeks, especially if symptoms go unaddressed.
Do I need medication to treat postpartum anxiety?
Not always. Many people find significant relief through therapy alone. For some, a combination of therapy and medication may be helpful. A mental health professional can help you explore what’s best for you.
Will therapy really help me sleep better?
Yes. By reducing anxiety and teaching your body how to exit fight-or-flight mode, therapy often leads to more restful and consistent sleep over time.
About the Author
Diandra Baquero, PsyD is a bilingual therapist with a passion for supporting individuals through life’s most challenging transitions. Originally from Puerto Rico, Dr. Baquero earned her Master’s degree in Counseling Psychology from Albizu University and her Doctorate in Clinical Psychology from Ponce Health Sciences University. She has experience working with diverse populations across medical and primary care settings, rehabilitation and correctional facilities, and psychiatric hospitals, treating concerns such as anxiety, depression, adjustment difficulties, postpartum diffiuclties and substance use.
Dr. Baquero’s therapeutic style emphasizes warmth, compassion, and a non-judgmental environment where clients feel safe and supported. Outside of her work, she enjoys spending time in nature, exploring new restaurants, engaging in creative projects, caring for her pets, and connecting with family and friends.
Ready to Get Support?
If postpartum anxiety and sleep struggles are affecting your well-being, help is available. At Sunrise Counseling in Dallas, our therapists specialize in supporting parents through the postpartum period with compassion and evidence-based care.
Next steps to get started:
Visit the Sunrise Counseling website to learn more about our postpartum and anxiety therapy services.
Reach out to schedule your first appointment and get matched with a therapist who understands your needs.
You deserve rest, support, and peace of mind—and you don’t have to navigate this season alone.
Mental Health Services at Sunrise Counseling in Dallas, TX
Sunrise Counseling offers a variety of mental health services in our Dallas TX-based therapy office and offers telehealth therapy to those residing in Texas and Colorado. Mental health services we provide at Sunrise Counseling include: