Healing From Postpartum Sleep Issues: Tips & Self-Care Solutions

• Written by Nidhi Goyal

  Reviewed by Akhil Pillai

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Have you ever noticed how tricky post-partum sleep can be for new mothers? 

It's not just about the baby waking you up repeatedly. Postpartum symptoms can throw your entire sleep pattern off balance. You might feel exhausted but unable to sleep, and that's where postpartum anxiety arises. It's as if your mind is racing with a million 'what ifs'. It’s pretty normal, but it can get overwhelming. Postpartum anxiety symptoms, such as constant worry, panic, or even unusual physical sensations, are part of this experience. And it all connects back to the massive postpartum mental health shift that happens after birth. These sleep issues stem from various postpartum causes. Let’s understand some of these causes!

Why Sleep is a Game-Changer Postpartum?

Sleep is crucial for new mothers, especially postpartum. It helps reduce anxiety by clearing your mind, allowing you to handle worries and emotions better. Sleep also supports physical recovery after delivery, easing aches and replenishing your body’s energy. For breastfeeding mothers, sleep maintains milk production and keeps them energized for those late-night feeds. Most importantly, sleep helps balance hormones, preventing mood swings and reducing the risk of postpartum depression.

In addition to physical recovery, sleep boosts mental health by enhancing cognitive function and focus. Without enough rest, simple tasks can feel overwhelming. Getting sufficient sleep is essential for emotional well-being and everyday performance. Therefore, taking the advice to "sleep when the baby sleeps" is not just a recommendation; it's vital for your health and recovery.

Common Postpartum Sleeping Problems

Postpartum sleeping problems can feel like an unexpected whirlwind, and they’re more common than you think. Here are some of the big ones:

Constant Pain

Giving birth to a baby is very painful. Recovery from childbirth isn't easy, be it C-section pain or healing tissues. Such discomfort does not allow you to sleep comfortably, resulting in restless nights.

Hormonal Changes

Estrogen and progesterone levels drop sharply, reaching pregravid levels by the fifth postpartum day. It takes three to six months for hormones to normalize in the body. This impacts sleep patterns and is associated with postpartum symptoms, such as insomnia or extreme tiredness.

Altered Circadian Rhythm

When having a newborn, you will find yourself awake at odd hours. Feeding the baby at night leads to an unpredictable sleep schedule, making you feel constantly jet-lagged and unable to adjust.

Postpartum Anxiety and Stress 

You might often find yourself thinking about the new baby, perhaps worrying about their safety or health, or maybe you are worried that you may not be doing enough in your new parenting role. All these thought processes keep the brain from switching off even at night.

Exhaustion & Fatigue 

There is extreme physical and mental weariness after childbirth. It is ironic, however, that despite being exhausted, not all the time can a new mother get restorative sleep due to anxiety, mood swings, and constant interruptions.

Insomnia

You may experience trouble falling or staying asleep despite feeling exhausted. This can be a result of postpartum insomnia symptoms. Irregular sleep causes iron deficiency, which affects energy levels and deteriorates health.

Causes Behind Postpartum Sleeping Issues

Postpartum sleep issues are a common struggle, and understanding the underlying causes can help you feel less alone. Let's explore some of the main causes:

Hormonal Changes

After childbirth, there's a sudden drop in hormones such as progesterone and melatonin, disrupting your sleep cycle.

Physical Changes and Discomfort

Physical discomfort, such as engorged breasts, stitches, a sore perineum, or recovery from a C-section, can make it difficult to find a comfortable position. These postpartum symptoms can lead to waking frequently in the night, causing even more exhaustion.

Poor Nutrition

New mothers require increased nutrients, particularly when breastfeeding. A lack of necessary nutrients might lead to tiredness, headaches, or a bad mood, which can be very inconvenient sleep disruptors.

New Stressors and Responsibilities 

Adjusting to a newborn can be very stressful. New responsibilities quickly accrue, and it's easy to get sucked into a pattern of worry and anxiety. Symptoms include hypervigilance and an inability to cease worrying, easily keeping you awake at night.

Mental Health Conditions 

Postpartum mental health issues, like postpartum depression or anxiety, can significantly disrupt sleep. These conditions often bring persistent negative thoughts and feelings, which can keep you tossing and turning.

8 Strategies to Deal With Postpartum Insomnia 

Coping with postpartum sleep problems can be challenging, but some practical strategies help you reclaim those precious naps. Here’s what you can do:

Sleep Hygiene 

Keep to a sleep schedule. Try to go to bed and wake up around the same time every day, even on weekends. Make your bedroom a haven: dark, quiet, calm. Avoid caffeine and alcohol close to bedtime. Also, try to set the same sleeping schedule for your baby. Keeping the room dim and quiet would help settle them down faster, so you can sleep more uninterrupted.

Sunbath 

Exposure to natural sunlight in the morning helps reset the internal clock. So, take your little one outside with you early in the day. It will give both of you a nice boost!

Exercise

Regular physical activity can improve sleep quality, but finish intense workouts at least two hours before you hit the sack. A gentle walk with your baby can also be refreshing and calming.

Sleep When Your Baby Sleeps

Of course, this is a motherhood cliche for a reason! Take advantage of quiet moments when your baby seems to be sleeping to find some rest for yourself; it may feel counterintuitive, but it becomes a lifesaver in the early months.

Small Naps

Try to take small naps during the day. Sometimes, just a 20-minute power nap can reinvigorate your body and mind.

Emotional Support 

Connecting with others who understand what you are going through can be very useful. Join a support group or speak with a counsellor to lighten the burden on you.

It’s Ok to Ask for Help

Don’t hesitate to lean on your partner or family members for support. Whether it’s sharing nighttime duties or watching the baby while you nap, a little help can go a long way in managing postpartum anxiety symptoms.

>>Read More: 6 Benefits of Having Sound Sleep You Shouldn’t Miss

Finding Sleep Peace Again

Prioritising your sleep and mental health is vital for managing postpartum anxiety. Remember, understanding the causes of your struggles is the first step toward healing. By implementing some coping strategies and seeking support, you can reclaim your peace of mind and enjoy the beautiful moments of motherhood. 

If you're a new mom, don't let sleep struggles and postpartum recovery add to your stress. Explore the best maternity insurance plans today to ensure you're covered for all your postpartum needs. A maternity health insurance plan like Care Joy by Care Health Insurance offers comprehensive coverage for your hospital bills. Care Joy will cover everything from maternity care to baby care, from pre and post-hospitalisation coverage to daycare treatments. So, it’s never too late to begin again; you can restore your sleep and energy and go from exhaustion to rejuvenation.

Happy Motherhood and Self-Care- because you deserve both!

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.