How Sleep Deprivation Affects Working Mothers—And How to Return to Work After Maternity Leave Rested and Ready
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The Reality of Returning to Work After Maternity Leave
Returning to work after maternity leave is supposed to be a transition—a moment where you step back into your professional life, integrating everything you’ve learned about yourself as a mother into the career you’ve built. For me, it wasn’t a transition. It was a collision. Motherhood didn’t just change my priorities—it took my career from me, forcing me into a path I never expected. And yet, somehow, here I am today, dedicated to helping other parents reclaim rest, confidence, and the ability to continue their careers without sacrificing themselves in the process.
How Sleep Deprivation Makes Returning to Work Harder
One of the biggest barriers to a smooth return to work is broken sleep. When a baby is waking throughout the night, parents struggle with mental fog, decision fatigue, and decreased emotional resilience.
Studies show that poor sleep reduces cognitive function by up to 50%, impacting productivity, communication skills, and the ability to effectively handle workplace stress.
Despite this, most workplaces offer little support for sleep-deprived new mothers, expecting them to perform at pre-baby levels without acknowledging the impact of exhaustion.
I remember sitting in meetings, barely able to focus, feeling like I was failing—not because I wasn’t skilled, but because broken sleep made everything harder. And yet, the conversation around sleep deprivation in the workplace rarely exists.
Workplace Bias: The Silent Barrier for New Mothers
Beyond exhaustion, many mothers encounter workplace bias, whether it’s limited opportunities, career stagnation, or exclusion from high-level projects.
When I returned to work, my manager implied I had chosen a difficult time in life to have children, as though my role as a mother made me less committed to my career. I raised a grievance with HR, hoping for acknowledgment—but instead, I was told that I had simply “stepped back.” The reality was that I was pushed back.
This isn’t uncommon. Studies show that 40% of mothers feel their career progression stalls after having children, with 1 in 3 experiencing workplace discrimination due to parenthood.
How to Set Yourself Up for a Successful Return to Work
If you’re planning to return to work, preparing your baby’s sleep can make all the difference in feeling more rested, more confident, and more in control.
Here’s how:
Optimise Your Baby’s Sleep Schedule Before Your Return
Start adjusting wake-up times at least two weeks before your first day back.
Create a consistent bedtime routine to encourage longer stretches of sleep overnight.
Use science-backed sleep strategies to help your baby settle independently.
Know Your Workplace Rights for Pumping & Flexible Working
Employers in the UK must provide breaks for breastfeeding mothers, though few proactively share this information.
Request flexible working arrangements if needed—it’s your legal right to apply for changes to your schedule.
A phased return can ease the transition, allowing you to increase hours gradually.
Managing Separation Anxiety for You & Your Baby
Introduce short periods of separation before your return to build confidence.
Communicate with your childcare provider about your baby's routine for consistency.
Prioritise your own emotional well-being—returning to work should feel empowering, not overwhelming.
Final Thoughts: Reclaiming Your Career Without Sacrificing Yourself
No mother should have to choose between her career and her well-being, yet exhaustion and workplace bias often make it feel like there’s no other option.
The reality is that sleep deprivation shouldn’t dictate your career trajectory. With the right preparation, practical strategies, and workplace advocacy, you can return to work feeling rested, ready, and capable of continuing where you left off.
If you’re preparing to return to work and want to ensure you and your baby are well-rested, I’d love to help.
📩 Get in touch today to discuss how I can support your journey back to work.
My sleep packages can provide a holistic approach to help your child get better sleep – covering sleep environment, safe sleep, age appropriate routines to follow, night weaning advice, settling techniques and nap management for children aged 4 months to 4 years. If you’d like to talk more about the support available to your family, please book a free discovery call so we can set you on the road to better sleep.
