By Sogand Ghassemi, MD
As a perinatal psychiatrist, I’ve come to believe that one of the most underutilized yet profoundly protective interventions I can offer new parents is this: prescribe sleep.
Sleep loss is so common in early parenthood that it’s often dismissed as “just part of the deal.” But research is telling us something different—and urgent. A recent study found that fragmented sleep is an independent risk factor for postpartum depression. It’s not merely a symptom, but sleep is actually a contributing cause.
And most importantly, improving sleep is protective. This shift in mindset makes sleep not a luxury or a “nice to have”—but a clinical priority in the prevention and treatment of perinatal mood and anxiety disorders. While efforts to improve infant sleep often fall short in the first six months, we can shift the focus to a more realistic and impactful goal of supporting parental sleep.
4 Ways to Help Promote Sleep
The following are principles I often discuss with my patients and their families.
1. Reframe the Narrative: Self-Care Is Foundational, Not Selfish
Cultural norms frequently elevate parental self-sacrifice, implying that a “good” parent always puts their child’s needs first. In reality, a depleted, sleep-deprived parent is at higher risk for mental health challenges and may struggle to attune to their baby’s needs. We need to reframe the message that meeting a parent’s basic needs—including sleep—is essential to their ability to care for their child.
2. Prioritize Consolidated Sleep: Aim for a 4–5 Hour Block
Sleep architecture matters. A single uninterrupted stretch of 4–5 hours allows for deeper stages of sleep, which are critical for mood regulation and cognitive functioning. While total sleep time is essential, consolidation is key. Educating families about this goal—and the risks of ongoing sleep fragmentation—helps frame sleep as a medical necessity, not an afterthought.
3. Normalize the Need for Help: Overnight Care Is a Shared Responsibility
We must acknowledge that caring for an infant overnight is an intensive task, best shared whenever possible. Partners, extended family members, or overnight doulas can play a vital role. Encourage patients to coordinate at least one longer stretch of protected sleep each night—often made possible by having someone else manage 1–2 feedings using expressed breast milk or formula.
4. Support Flexible Feeding Plans: “Flex the Breast”
Exclusive breastfeeding is often idealized, but it can place significant pressure on the birthing parent, especially overnight. Individualized feeding strategies that protect maternal sleep are both compassionate and evidence based.
Options may include:
- Pumping and bottle-feeding at night
- Combining breastfeeding with formula
- Formula feeding
- Delegating nighttime feedings
Opting for one of these strategies isn’t a failure—it’s an important component of a proactive mental health plan. Sleep should not be seen as an afterthought in perinatal care—it is a core component of maternal mental health. By reframing sleep as a protective clinical intervention, we can help parents reduce their risk of postpartum depression and anxiety and support healthier outcomes for both parent and child.
So, yes—when I meet with new parents, I often prescribe sleep. It’s one of the most powerful, accessible, and impactful tools we have.
About Dr. Ghassemi
Dr. Ghassemi is a double board-certified psychiatrist in Adult and Child & Adolescent Psychiatry with over 13 years of experience. Trained at the Mayo Clinic, she serves as the Director of Perinatal Program Services at PrairieCare and specializes in mood and anxiety disorders during pregnancy, postpartum period, and early motherhood. She uses evidence-based care and a collaborative approach to support patients and families during vulnerable times. A recognized leader and advocate, Dr. Ghassemi has spearheaded statewide legislative efforts to improve maternal mental health, presents regularly at national conferences, and is frequently featured in the media as an expert in the field.
PrairieCare’s Perinatal and Maternal Mental Health Program
At PrairieCare, we provide a program specifically designed to help individuals who are pregnant, postpartum, and mothers of young children (ages 0 to 5 years old) to feel empowered in their mental health journey. Our perinatal Intensive Outpatient Program (IOP) is a partial-day service that supports women and birthing people in managing their symptoms, navigating this new transition in life, and finding hope.
Meeting four days a week for about three hours each day, patients engage in structured format that includes process group, psychoeducation group, individual therapy, weekly perinatal psychiatry meetings, and optional family therapy sessions. We use evidenced-based therapies such as CBT, ACT, IPT, and attachment theory approaches that jump-start the healing process. Participants gain skills in symptom management, emotional regulation, and development while building a community and resilience through shared experience. Alongside our team of perinatal specialists, patients get peer support that helps validate their experiences and create a network of individuals who understand their challenges. Together, our team helps pregnant and postpartum individuals care for themselves, so they feel empowered to live the life they and their families deserve.
To connect with our perinatal team directly, call 612-274-7494 or email them at perinataliop@prairie-care.com.
Providing Mental Health Services to Minnesotans of All Ages
Outside of pregnancy and postpartum, we support people of all ages throughout their life journey. We understand how much courage it takes to take the first step in getting support, so on your first call, we’ll give you a path to move forward, no matter what. With a full continuum of care in the Twin Cities, Mankato, and Rochester, you don’t have to wait to get the care you need.
If you’re looking for services outside of perinatal care, reach out to our team at 952-826-8475 to ask any questions, access a no-cost mental health screening, and more. You can also request a screening by clicking the button below and filling out the form on the right. Within one business day, our team will help you get started.
