Dealing with Postpartum Insomnia
Bringing a new baby into the world is a joyous occasion, but it can also bring about challenges one of which is postpartum insomnia, a sleep disorder that prevents you from falling or staying asleep. If you're finding it tough to get the rest you need during this critical time, you're not alone.
Hormones and Healing
During pregnancy, levels of estrogen and progesterone are high to support the baby’s growth. After delivery, these hormone levels drop sharply, impacting mood and energy levels and disrupting sleep patterns. This sudden change can be linked to postpartum mood disorders like the "baby blues" and postpartum depression.
Your body needs time to recover from the physical demanding process of childbirth. Pain from deliveries or cesarean sections can make it hard to find a comfortable sleeping position, keeping you awake even when the baby is sleeping peacefully and you would normally be able to sleep.
Change = Stress
The joys of motherhood are also often accompanied by stress and anxiety. Concerns about your baby’s well-being and the pressure of new responsibilities can keep your mind racing at night, making it difficult to sleep. Adjusting to a new daily routine, dealing with a lack of support, or managing household dynamics can also contribute to sleep disturbances.
Spotting the Signs
Here are some signs that you may be struggling with postpartum insomnia:
- Difficulty falling asleep even when you're exhausted
- Frequent awakenings during the night
- Trouble getting back to sleep after waking up
- Waking up too early in the morning
- Feeling tired or not well-rested despite spending enough time in bed
- Increased irritability, mood swings, or feelings of being overwhelmed
3 steps to prioritize your health
If you recognize any of these symptoms, consider implementing these steps to work your way to better sleep and overall well-being.
- Create a sleep-friendly environment for yourself. Just like your baby may need to be swaddled, your own body may need similar relaxation cues like dimming the lights, keeping the bedroom cool, and turning on white noise. Practices like deep breathing, meditation, or gentle yoga can also reduce stress and help you drift off.
- Lean on your support system and don’t hesitate to ask for help. A strong support system, whether it's your partner, family, or friends, can take some of the load off your shoulders and give you a chance to rest both physically and mentally. Additionally, if your insomnia persists, don’t wait to seek professional help. Consult with a healthcare provider or a mental health professional to learn about the best options for treating your insomnia.
- Embrace the journey. Postpartum insomnia is a common issue that can significantly impact a new mother’s well-being. By understanding its causes and symptoms, and by implementing strategies to manage and treat it, you can improve your quality of life during this special time. Remember, taking care of yourself is just as important as caring for your newborn.
