Postpartum Insomnia – Causes, Symptoms and Ways to Prevent

She finds it hard to drift back into sleep every time she wakes up to feed and check on her infant. Sleep disturbances after childbirth are normal, many mothers share this experience. It’s okay if you’re struggling to fall asleep and stay asleep often for a few weeks. This is short-term insomnia. However, experiencing insomnia for at least 3 days a week, continued for 3 months is concerning.

Top 4 Causes of Postpartum Insomnia

Having a baby acquaints a mother with a new lifestyle. Moreover, after delivery, her hormones such as estrogen and progesterone drop ( they were contributing to the development of the baby ). Along with them, there are some other causes of Postpartum Insomnia

1. Anemia

Anemia is a condition where one has a low iron level in the blood. Insomnia can happen to people who have anemia. Some mothers lose a lot of blood during delivery. This may result in anemia and subsequently in insomnia.

2. Hormonal and Physical Changes

Perineum (the region between the anus and genital) can hurt after childbirth. Engorged breasts, a surgical cut from c-section delivery may also leave you in discomfort. Furthermore, due to the fall in progesterone hormone, which stimulates sleep, falling asleep can be troublesome.

3. Breastfeeding

Your baby needs breastfeeding at any hour of the day and night. A mother has absolutely no control over her sleep schedule – she sleeps anytime and is awake at odd hours. This leaves the body clock in limbo, therefore, you keep waiting in bed for sleep to come.

4 Changes in Mental Health

Taking the role of a mother can be extremely challenging at the beginning, leaving one stressed out. There are other stressors, such as adjusting finances to take care of the baby. Also, 12-18% of mothers go through postpartum mood disorders. Such anxious and depressive feelings often cause insomnia.

[Read : Postpartum Depression Symptoms: Causes And Treatment]

Symptoms of Postpartum Insomnia

If you’re experiencing any of the below-mentioned symptoms, don’t worry, postpartum insomnia is normal and treatable.

Treatment Options For Postpartum Insomnia

There are not treatment options for postpartum insomnia per se, but a few simple lifestyle and habit changes can contribute a lot to a peaceful night’s sleep

1. Sync Your and Your Baby’s Sleeping Time

This classic advice has been followed for generations for one simple reason, it works! Look for a cozy spot in your home whenever your baby is asleep or napping, and catch a few z’s.

2. Control the Consumption of Food, and Coffee

Taking a heavy stomach to bed isn’t a good idea if you want to sleep well. Finish your dinner at least 2 hours before dozing off. Having caffeine and chocolate in the afternoon and evening can eat away a lot of your sleep. Consume them before noon, mornings are okay. 

[Read : Caffeine And Breastfeeding]

3. Don’t Look at Your Screen Before Bedtime

Mobile phones, television, and computer screens emit blue light. As the sun sets, darkness dawns, and your brain releases melatonin, which makes you sleepy. But light enters your eyes when you look at a screen. As a result, your brain stays alert even at night hours because melatonin production is affected.

4. Keep the Nighttime Wake Routine Short

Many times at night, your baby needs diaper changes, feeding, and reassurance. Do these activities and place them back in bed promptly. It ensures that they don’t wake up completely, which will take away a lot of your sleep.

5. Create a Nighttime Routine For Your Baby

Wake up and go to bed around the same time. The comfortable mattress, soft pillows, cool temperature, and the overall atmosphere of the room should induce sleep, signaling your brain to unwind. Buy a white noise machine to help you and your baby fall asleep. Keep cellphones and other devices aside, and read something aloud to your baby before sleeping.

[Read : Establishing a Bedtime Routine For Babies]

Top 3 Ways to Prevent Postpartum Insomnia

Postpartum Insomnia happens due to multiple causes, which are out of your control. For example, you cannot take charge of hormonal and physical changes.

You are undoubtedly going to have some stress, anxiety, and so on. All these cause sleep disturbances. But there are certainly some things you can do to reduce the impact of these causes and improve your sleep quality.

1. Seek Help

It can be really difficult to manage your postpartum Insomnia if you’re doing your home chores as well as taking care of your infant. Ask your partner to support you. Hire someone to do the house cleaning work and such. Having an extra caregiver during nighttime feedings, and preparing meals will really give you some rest.

2. Get Some Exercise

Go for morning walks. Start with 10 minutes in the mornings and 10 minutes during the evenings. Add 1 minute each to your two rounds of walks until you’re walking for a total of 2 hours. You may choose to walk a lot less or do some other exercise. It will keep you in a very healthy state. Above all, it can prevent your postpartum insomnia.

3. Prioritize Your Mental Health

Meditation and deep breathing techniques calm the mind if done before bedtime. Attend some Yoga classes, you’ll learn all the ways to relax and calm yourself down. Search for a mental health counselor near you on Google. You’ll easily find them, they’ll give you talk therapy to manage stress, anxiety, depression, among other mental health problems. It’s a proven way to treat postpartum Insomnia and prevent it from occurring.

You’re finding yourself lost in the fog of postpartum insomnia. It’s a normal occurrence and a passing phase. Very soon, you’ll sleep deeply again. Indeed, postpartum insomnia cannot be avoided completely. But taking some measures beforehand will prevent it to a large extent. Even if you’re experiencing insomnia right now, creating a sleep routine, sleeping when your baby is asleep, and so on will treat the problem.

FAQ’s

1. How Long Does Postpartum Insomnia Last?

This depends from one new mother to another and depends on various factors such as healing of the body, hormone levels, baby’s health, and the help available at home. For some moms, it’s only a matter of a few days, while others may have to bear it for up to 3 months. 

2. How Do You Treat Postpartum Insomnia Naturally?

There are many lifestyle changes that may help you treat postpartum insomnia naturally. Getting yourself and your baby into a sleep routine may help. Use white noise machines, create a comfortable sleep environment, and keep the night routine short. Doing light exercises, a bit of walking, and meditation can also help. Avoid screen time before bedtime. This will help you and your baby sleep. Stay away from stimulants such as caffeine. 

3. Can Breastfeeding Cause Insomnia?

Yes, breastfeeding can cause sleep disturbances, especially in the first few months after your baby is born. Coming awake multiple times at night to feed is not good for your sleep cycle. But nothing can be done since it’s necessary for your little one’s nourishment. Instead, try to eat healthy and nutritious food. Breastfeeding supplies nutrients to your baby through milk. Not eating enough and properly will make you feel distressed. As a result, sleeping will be difficult.

Read Also: Coping With Lack Of Sleep After Delivery