How can you improve your sleep quality after having a baby?

Improving your own sleep quality after having a baby starts with recognizing that your sleep, not just your baby's sleep schedule, deserves real attention. A randomized controlled trial of postpartum women with poor sleep quality found that drinking chamomile tea for two weeks was associated with improved sleep quality and reduced fatigue and depressive symptoms compared to a control group.† That is one research-backed, low-risk option worth knowing about, alongside the basics of protecting whatever sleep window you do have.

Always consult your healthcare provider before starting any new supplement, especially during pregnancy, breastfeeding, or while managing a medical condition.

Why postpartum sleep gets ignored

Most postpartum content is about getting the baby to sleep, not about the mother's own sleep quality. According to a 2018 ACOG Committee Opinion on optimizing postpartum care, the fourth trimester presents considerable challenges for women, explicitly including lack of sleep and fatigue, alongside breastfeeding difficulties and stress. ACOG's guidance recommends that a comprehensive postpartum visit address sleep and fatigue directly, which reflects a shift toward treating maternal sleep as a real clinical concern rather than an inevitable side effect.

What the chamomile research actually found

A randomized controlled trial published in the Journal of Advanced Nursing studied 80 postnatal women with poor sleep quality, assigning half to drink chamomile tea for two weeks and half to receive regular postpartum care only. The chamomile group showed significantly lower scores for physical-symptoms-related sleep inefficiency and depressive symptoms compared to the control group, though the researchers noted these positive effects were limited to the immediate term rather than persisting at the four-week follow-up.

This is a notable case in complementary health research: the study population is literally the audience, postpartum women, rather than a general adult sample. That said, NCCIH notes that evidence on chamomile for insomnia broadly remains limited, with mixed results across the small number of studies conducted, so this postpartum-specific finding should be understood as promising rather than definitive. A more recent 2024 systematic review and meta-analysis of chamomile and sleep across ten clinical trials found chamomile improved some sleep measures, particularly the number of awakenings during the night, though it did not improve total sleep duration or daytime functioning.

Where this fits into a broader sleep approach

Chamomile is one ingredient among several with research support for the postpartum period specifically, not a standalone fix for postpartum exhaustion.† Postpartum Mood Support combines chamomile with ashwagandha, saffron, and a full B-vitamin complex, formulated to support relaxation and cognitive health during the fourth trimester.† Postpartum Mood Support, designed to support calm and cognitive health after birth, is breastfeeding-friendly per its product page, though the provider disclaimer still applies.

Pairing this with foundational postpartum nutrition matters too. Our postpartum multivitamin with vegan DHA and iron supports the broader recovery and replenishment that makes it easier for your body to handle disrupted sleep in the first place.†

• Sleep when you can, even in short windows, rather than holding out for a full night
• Ask your support system for at least one stretch of uninterrupted sleep per day if at all possible
• Consider chamomile tea in the evening as a research-supported, low-risk option
• Talk to your provider if fatigue is paired with persistent low mood, since that combination deserves professional attention

"Motherhood is not a solo journey, it takes a village, and that includes protecting your own rest. I learned the hard way that running on empty does not make you a better mother. It just makes you more tired."

— Amy Suzanne Upchurch, Founder and CEO of Pink Stork

Postpartum Mood Support is third-party tested, manufactured in cGMP-certified facilities, and formulated in UV-protected bottles.

For more on the ingredients in this formula, see our guide on what the ashwagandha research actually shows and what the saffron research says about mood.

Frequently asked questions

Does chamomile tea actually help with postpartum sleep?

A randomized controlled trial in postpartum women with poor sleep found chamomile tea was associated with improved sleep quality and reduced depressive symptoms over two weeks, though effects appeared limited to the short term.

Is chamomile proven to treat insomnia generally?

No. NCCIH notes evidence on chamomile for insomnia broadly is limited and mixed. The postpartum-specific finding is promising but distinct from a general insomnia claim.

Is Postpartum Mood Support safe while breastfeeding?

Postpartum Mood Support is breastfeeding-friendly per its product page. Always consult your healthcare provider before starting any new supplement while breastfeeding.

What if exhaustion is paired with low mood that won't lift?

Talk to a healthcare provider. Persistent low mood alongside fatigue deserves professional evaluation rather than supplementation alone.

How is Postpartum Mood Support different from Total Postnatal + DHA?

Total Postnatal + DHA focuses on foundational postpartum nutrition and replenishment, while Postpartum Mood Support focuses on stress, relaxation, and cognitive health during the fourth trimester. Many women use both together.

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement, especially during pregnancy, breastfeeding, or while managing a medical condition. Keep out of reach of children.