Written by Tiffany M. Goncalves, MA, LAC, NCC

One of the most vulnerable times in motherhood is that first year postpartum. Within the unique experience of postpartum, there are many things new mothers face. Between labor pains and recovery, late night feedings, keeping a newborn alive and well, and having your life completely change overnight, the chance for baby blues and postpartum depression is high. Nearly 1 in 8 mothers in the United States experience symptoms of postpartum depression after giving birth (Carberg & Langdon, 2024). With this striking statistic, it is valuable to consider distinctive characteristics of the postpartum experience and ways to cope. 

Within the extensive list of characteristics and experiences within the postpartum period, there is one that is particularly known by many. The sundown scaries. This is a phenomenon that is described as an intense wave of anxiety, dread, and/or sadness that occurs in the late afternoon/evening when the sun is beginning to set (Page, 2026). This is an emotional experience or shift that occurs involving the anticipation of a night full of crying, lack of sleep, cluster feeding, intrusive thoughts, excessive googling and loneliness, especially for mothers who are taking on more of the nighttime load. Why is there such emotional weight at dusk? It marks the end of another continuous routine-packed day that seems difficult to get through, and it symbolizes the long stretch of night ahead (Murray, 2025). Although this is not a medical term and there is not much research surrounding the phenomenon, it is a well-known and common lived experience amongst new parents. 

With this being a common experience among those moving through postpartum, it would be essential to differentiate between this lived experience with clinical postpartum depression. Postpartum depression can emerge at any time within the first year after birth and involves symptoms including persistent feelings of sadness, severe anxiety or panic, difficulty bonding with your baby, and more (Cleveland Clinic, 2022). The biggest distinction between a bout of baby blues and postpartum experiences versus postpartum depression is if the symptoms last longer than two weeks. If you, or someone you know, may be suffering from postpartum depression, it is highly recommended and important to seek medical and mental health care.

For immediate help, the National Maternal Mental Health Hotline is free, confidential, and available 24/7 via call or text at 1-833-TLC-MAMA (852-6262). 

Now, the question from those who may experience this unique postpartum experience is, what can we do about it? Taking a mindfulness approach, you can engage in deep breathing to help reset the nervous system, perform muscle relaxation techniques to calm the body, and/or engage in grounding techniques (i.e., counting things in the room based on senses) to assist in diverting the path of thinking and feeling. Having healthy distractions could be helpful, such as watching a nostalgic movie or TV show, or listening to good music or podcasts. Setting a routine that highlights self-care can also create stability at night and set the mind and body up for success when the sun sets. And maybe most importantly, leaning on your village. Seeking support from your partner and/or loved ones by making a help-plan, or to just have more breaks during the day could make a world of a difference in your nighttime experiences. 

References

Carberg, J., & Langdon, K. (2024). Postpartum Depression Statistics. PostpartumDepression.org. https://www.postpartumdepression.org/resources/statistics/

Cleveland Clinic. (2022). Postpartum depression. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/9312-postpartum-depression

‌Murray, V. (2025). Combatting the sundown scaries: How to deal with postpartum nighttime anxiety. Root to Rise Therapy. https://www.victoriamurraylcsw.com/blog/combatting-sundown-scaries

Page, M. (2026). Sundown Scaries: Postpartum Dread & Anxiety (How to Deal). Rise and Flow Counseling | Michelle Paget Therapy. https://michellepagettherapy.com/how-to-deal-with-postpartum-sundown-scaries-anxiety-dread/