Postpartum Insomnia: Sleep Tips for New Moms

After birth, many women get a better understanding of the value of sleep.

Especially if they suffer from postpartum insomnia.

With a baby crying every few minutes, hormones bouncing, and stress levels through the roof, it comes as no surprise why so many women develop postnatal insomnia and sleep problems that lead to poor sleep quality and other sleep disorders.

Although insomnia after a baby is fairly normal, that doesn’t mean you shouldn’t take this condition seriously, as well as other sleep disorders.

If it is not handled within a certain timeframe not only will it wreak havoc on your circadian rhythm, but it also might boost the risk of postpartum depression and post-traumatic stress disorder.

Types of postpartum insomnia

There are two ways women can experience issues with their circadian rhythm being out of sync, which leads to postpartum insomnia.

The first can be that you have a hard time falling asleep at night, and the second is struggling to stay asleep.

Whether you experience one or the other it can be detrimental to your physical and mental health, as well as your circadian rhythm.

As well as your new baby’s, given that you are their main caretaker.

Causes of postpartum insomnia

Even though the form of insomnia may be different amongst mothers, the causes behind postpartum sleep issues are pretty much the same.

Postpartum insomnia is commonly triggered by these situations:

• Hormonal changes (low levels of progesterone)
• Major life changes
• Stress
• Postpartum depression or postpartum anxiety
• Challenging newborn schedule
• Baby’s sleep routine
• Not enough exposure to bright light during the day
• Other postpartum changes (ex. night sweats, breast engorgement, etc.)
• Medications (for example, painkillers for after a c-section)
• Additional children adjusting to the new baby within the household. The new baby could sleep perfectly, but then your toddler is up all night with their adjustments (bed wetting, regression in potty training, or they’re upset to now share attention with a baby, etc)

How to deal with postpartum insomnia

Dealing with insomnia symptoms may vastly vary between each individual, as it depends on the mother’s medical history and overall health, as well as their circadian rhythm.

However, there are some methods that you can try using to battle the fight against postpartum insomnia symptoms and get better postpartum sleep.

Create a routine

Given the fact that currently the routine mostly revolves around the baby, this may be a little harder to accomplish, since infant care is very demanding.

However, establishing a bedtime routine for yourself and the baby can help with development and recovery.

Going to bed and getting up at the same time will be very beneficial for avoiding a sleepless night after giving birth, and it can improve sleep as well.

Getting a daytime napping routine can be useful too since it can help with sleep patterns, and it can help avoid nighttime awakenings.

If you have trouble sleeping after giving birth, sync your sleep schedule with your baby and take a nap whenever the new baby sleeps.

When the new baby is sleeping, make sure to take a short nap as well.

Sleep-friendly environment for postpartum insomnia

This refers to making your room a sleep haven to improve your sleep quality.

Keep your bedroom only as a sleeping area, and when it is time to sleep make sure the room is dark and cool enough for your body to be comfortable, have only a dim light on.

Avoid using your bedroom during the day as an area to watch TV, hang out with your partner, or even play with your baby.

This will help you train your brain to see the bedroom for sleeping only and to improve your sleep quality.

You can also try a sound machine that is not only great for you but also for your baby, as it creates a womb-like environment that helps babies fall asleep.

Diet & eating habits

Insomnia after having a baby is most commonly caused by hormones, so try to stay on top of your postpartum diet to help balance them out and avoid poor sleep.

Consider including foods that boost the production of melatonin such as nuts, kiwis, tart cherries, and fatty fish. Limit your caffeine and alcohol intake.

You’ll also want to be mindful of when you eat. Having a large meal before bed disturbs sleep.

Relaxation Techniques to Ease The Difficulty falling asleep

Relaxation plays a big role in sleep hygiene and getting quality sleep.

Meditation and breathing exercises are some of the best ways pregnant women and postpartum women can calm down before going to sleep.

Practicing this can help your brain ‘turn off’ and feel less anxious and stressed about being able to fall asleep, to avoid sleep disruption and difficulty staying asleep.

Try a relaxing shower or bath before bed with some essential oils and soothing music.

Tips to Fall Asleep and Avoid Sleep Deprivation

Apart from the aforementioned suggestions, a few other things can be taken into consideration to help new moms get a better night’s sleep.

• Stay Hydrated
• Exercise
• Stay away from blue light or bright light 1-2 hours before bed
• Consider sleep training
• Share the workload
• Plan your daytime naps while the baby is sleeping, as sleep restriction can lead to sleep loss, sleep deprivation, and fatigue
• Go for walks during the day
• Delegate diaper changes and burping to a partner to shorten the feeding process for the mother and to help her to return to sleep.
• Take safe and approved sleep medicine if you feel sleep medicine is needed.

When to seek professional help for postpartum insomnia and postpartum depression

If you think that your postpartum insomnia and sleep disturbances are connected to your postpartum depression, it is recommended that new parents seek medical help from their healthcare provider as soon as possible.

Postpartum depression requires treatment by a professional healthcare provider, and new parents should be treated immediately.

Some of the most common symptoms and signs of postpartum depression and postnatal depression that you should look out for include:

• Mood swings
• Anxiety
• Sadness for no reason
• Irritability
• Reduced concentration
• Appetite problems
• Insomnia and trouble falling asleep during the postpartum period
• Poor sleep, sleep deprivation, and sleep disturbances
• Crying
• Feeling overwhelmed

Bear in mind that since postpartum depression and perinatal depression is in close connection with postpartum insomnia, as soon as you start feeling any additional symptoms speak to a physician as soon as possible.

Treating insomnia and postpartum depression can include therapy for insomnia, cognitive behavior therapy, and medication.

Typically, if you are suffering from short-term insomnia, it will last up to three months give or take.

However, if your postnatal insomnia is pushing past 4 months, which is considered to be chronic insomnia, you should speak to a doctor.

Chronic insomnia should be spoken about by your doctor or sleep specialist.

Conclusion

The postpartum period brings a lot of physical and mental changes, one of them being postnatal insomnia.

Mothers can be past the point of sleep-deprived due to not being able to fall asleep at night or they’re unable to stay asleep.

The possible causes of insomnia after having a baby range from hormone and stress levels to lack of light exposure during the day.

There are several ways you can deal with postpartum insomnia, starting from establishing good sleep to practicing relaxation techniques.

If insomnia lasts beyond the point of 4 months it’s recommended to consult a doctor.

FAQ

In this section, read about the most pertinent questions regarding postpartum insomnia to understand symptoms better, coping strategies, and treatment options.

What are the common symptoms of insomnia after childbirth?

Common symptoms of postpartum insomnia include difficulty falling asleep, staying asleep, or waking up earlier than desired. You may also experience daytime fatigue or irritability due to lack of sleep.

How can new mothers cope with sleeplessness after delivery?

To cope with sleeplessness, create a sleep-conducive environment by keeping the bedroom dark and comfortable. Establish a bedtime routine, try relaxation techniques, and share nighttime duties with a partner or support person if possible.

What treatments are recommended for insomnia in the postpartum period?

Treatments often include sleep hygiene education, cognitive-behavioral therapy, and sometimes short-term use of sleep aids under medical supervision. Discussing your symptoms with a healthcare provider is essential for personalized treatment.

Is it safe to use melatonin to treat sleep issues in postpartum women?

Melatonin may be considered for treating sleep issues in postpartum women, but you should consult a healthcare provider first. The safety and appropriate dosage can vary based on individual circumstances and breastfeeding considerations.

For how long do mothers typically experience sleep disturbances post-delivery?

Sleep disturbances post-delivery can last for a few weeks to a few months. However, the duration varies from one individual to another, and persisting problems should be addressed with a healthcare professional.

Why does sleep become more difficult for women following the birth of their child?

Sleep difficulties may arise due to hormonal changes, the demands of newborn care, breastfeeding challenges, physical discomfort from childbirth, or emotional factors such as anxiety or depression.