Surviving Sleep Deprivation as a Doula
As birth and postpartum doulas, we dedicate ourselves to our clients. Our role often demands long hours, irregular schedules, and being on call to join a client at a moments notice. While this work is deeply rewarding, it can also be physically and emotionally taxing, especially when it comes to sleep deprivation. Today, I’m diving into the realities of being on call and burnout, facing the brutal impact sleep deprivation can have, and sharing some no-nonsense strategies to reclaim some semblance of balance in our chaotic lives. This is going to be a bit of tough love, so I hope you’re ready!
The Ugly Truth of Being On-Call
Let’s face it -being on call sucks most of the time. Hear me out! It means sacrificing your sleep, your social life, and your sense of normalcy. You could be snoozing peacefully one minute and racing to a birth in the dead of night the next. And let's not forget the constant fear of missing that call… if you know, you know!
That’s not to say it’s not worth it. It definitely is! If it wasn’t, doulas wouldn’t really be a thing.
The beauty of supporting my clients, always overshadows any of the negatives about being on call. Plus, the unpredictability of on-call life keeps things exciting, even if it does wreck havoc on my stress hormones!
The Impact of Sleep Deprivation
Sleep deprivation is more than just feeling tired and zombie-like—it can have serious consequences for our health and overall functioning. Chronic sleep deprivation has been linked to a host of health issues, including weakened immune function, increased risk of chronic diseases, impaired cognitive function, and mood disturbances. As birth and postpartum doulas, our ability to provide effective support to our clients hinges on our own well-being, which means prioritizing healthy sleep is essential not only for our own sake but also for the families we serve.
There are a lot of reasons the doula burnout rate is approximately 2 years. But I believe this is the biggest one, right here. Doulas are givers by nature and they often put others needs before their own. And if you’re constantly doing that day-in and day-out for years on end, your body is going to tell you to stop. So how can doulas survive the sleep deprivation and avoid burnout?
Set some damn boundaries. I know, I know, it’s hard to do, but it’s necessary if you’re going to stick with this career long-term. Here are a few ideas off the top of my head:
Set office hours where you’ll respond to emails and non-urgent text/phone calls
Turn your phone on “do not disturb” when you’re not on call
Avoid scheduling prenatal visits on weekends. If that’s not possible, designate one weekend a month where you’ll offer weekend hours.
Space out your clients so that you can take a few weeks off between due dates to recover. While this may not always work out, even if you get a few days off call, it’s better than nothing
Know when to say no. It's easy to fall into the trap of overcommitting yourself, but remember that you're only human. Learn to prioritize your own well-being, set boundaries, and don't be afraid to turn down clients or take a much-needed break when you need it.
Share the load. Consider forming a support network with fellow doulas to share an on-ball calendar. Or at the very least have a solid backup system in place to provide peace of mind. I guarantee, if you don’t have solid backup support, your stress is going to be through the roof because you’ll constantly be worried about the what-ifs. Interview your backups like you’d interview your own doula and come to an agreement to help each other out.
Practice self-care on a regular basis. Prioritize daily practices that promote relaxation, stress reduction and hormonal balance. Whether it's daily prayer journaling, gentle yoga, or an epsom salt bath, finding ways to decompress EVERY. SINGLE. DAY. can improve your overall well-being and help keep you healthy. Schedule things like massage, acupuncture, and chiropractic care regularly, too. They help address the physical demands of doula work, as well as the mental & emotional.
Create a sleep-friendly environment that promotes restorative sleep. Keep your bedroom cool, dark, and quiet, and invest in blackout curtains and a comfortable mattress and pillows. Limit exposure to screens before bedtime, as the blue light emitted can interfere with sleep and engage in a relaxing pre-bed routine like reading (an actual paper book!), red light therapy, or a guided meditation.
Support yourself with nutrition. When we're running on empty, reaching for a sugary or salty snack and another triple shot latte may seem like the easiest option. However, relying on these temporary energy boosts can lead to crashes and exacerbate fatigue in the long run. Instead, focusing on nourishing snacks & meals can provide sustained energy and support your overall well-being. Incorporating plenty of fruits, vegetables, whole grains, and lean proteins into your diet can help stabilize blood sugar levels and prevent energy slumps. Additionally, foods rich in magnesium, such as nuts, seeds, and leafy greens, can promote relaxation and improve sleep quality. Remember, fueling your body with the nutrients it needs is not only essential for combating burnout but also for ensuring you have the stamina to provide the best possible care to your clients.
Being on-call is a necessary evil (for lack of a better term) in birthwork. But it's essential to recognize the importance of prioritizing your own well-being, particularly when it comes to sleep. While the demands of the job may seem relentless at times, remember that you are not invincible. Just as you support your clients, you must also support yourself. By setting boundaries, practicing self-care, and seeking support when needed, you can navigate the challenges of being on-call while maintaining your health and sanity. Remember, you are valuable, and your well-being matters just as much as the clients you serve. So, take care of yourself, rest when you can, and know that you are making a difference in the lives of others, one sleepless night at a time.
