Adjusting to life with a newborn while experiencing physiological changes can make sleep feel impossible in the postpartum period.
Mothers also experience physical changes themselves that make sleep difficult.
Hormonal Changes
New mothers experience drastic hormonal changes following labor and delivery.
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After a baby is born, a mothersprogesteronelevel falls.
Progesterone has sleep-inducing properties, and this decline makes it harder to sleep.
Most women also experience changes in theirmelatoninlevels and circadian rhythms.
If you notice that you are so uncomfortable that you cannot sleep, talk with your healthcare provider.
Anxiety/Postpartum Mood Disorders
Postpartum insomnia has been linked with postpartum mood disorders like depression oranxiety.
This can make falling asleep difficult, even when you are exhausted.
Timely Feeding
Newborn babies need to eat frequently throughout the night.
If you are breastfeeding, that means that you are involved in each of those nighttime feedings.
This significantly impacts your ability to sleep.
Emotional Processing
Having a child is a major life transition and can bring up several emotions.
Are Postpartum Insomnia and Postpartum Depression Linked?
In addition, feelings of depression and anxiety can lead to disrupted sleep, raising the risk of insomnia.
Talk with your healthcare provider before trying medication for sleep.
Many prescription sleep medications are not safe for pregnant women and women who are breastfeeding.
Sleep When Baby Sleeps
This old piece of advice is a classic for a reason.
New mothers require as much rest as possible, especially when they are not sleeping well at night.
When your baby sleeps during the day, take advantage of that time to rest yourself.
Practice Sleep Hygiene Techniques
Simple sleep hygiene techniques can make a big difference when used consistently.
Do your best to follow a loose routine when it comes to your own bedtime.
Each day will be different depending on your babys needs, so have a go at stay flexible.
Try keeping your room cool at night to help you fall asleep.
Invest in a quality mattress with pillows and blankets that feel good to you.
Keep your shades or curtains closed.
If you have any screens in your home, double-check they are turned off.
Consider removing your phone, computer, or television from your room as well.
Share Work With Your Partner
Caring for a newborn is beautiful and exhausting work.
Reduce Anxiety and Stress
Stress and anxious thoughts can make falling asleep challenging.
Finding ways to relieve stress can significantly improve insomnia symptoms.
Research shows thatcognitive behavioral therapy(CBT) is an effective treatment for postpartum insomnia.
The light from your screens keeps your brain activated and makes falling asleep more difficult.
Aim to avoid screen time for about two hours before your bedtime.
A therapist who offers CBT can also teach you relaxation techniques.
Research shows that CBT is as effective as sleep medication in treating insomnia.
Sleeping After a Cesarean Section
Postpartum insomnia is common in women who require a C-section at birth.
To improve sleep, take a stab at sleep on your back to prevent discomfort from your incision.
This position puts less strain on your abdomen.
Talk with your healthcare provider about a pain management plan to avoid waking up in pain.
Possible symptoms include anxiety, fatigue, irritability, mood swings, and sadness.
Any time your baby is sleeping, take the opportunity to rest.
Ask for help as much as possible and remember to be kind to yourself.
This phase of life is overwhelming for everyone.
Frequently Asked Questions
Postpartum insomnia may last for a few weeks to months.
While postpartum depression is not considered a normal symptom after pregnancy, it is relatively common.
About 12%18% of new mothers will experience postpartum depression.
Its important to talk with your healthcare provider right away if you are concerned about your mood.
The postpartum blues, sometimes referred to as the baby blues, are a common condition after childbirth.
While most adults need seven to nine hours each night, this is usually not available to new parents.
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