Many new moms struggle to get into a workable sleep pattern and schedule when they first welcome their new baby into the home for many different reasons. It might even start before you give birth in the last trimester, and it all can have a big impact on your happiness and ability to get a good night’s sleep and stay well rested. Some studies point to a big reduction in sleep for new moms – even as low as an average of six hours per night. Postpartum insomnia is no joke and for some women it can really take it’s toll.
What Causes Postpartum Sleep Issues?
Of course, a new baby comes with new challenges. They’ll likely not stick to your sleep schedule, waking up and demanding attention and you’ll have to oblige regardless of the time. You’ll also have been through quite a rollercoaster of hormonal and physical changes which can affect your ability to sleep properly. Postpartum depression can also sometimes play a role in your sleep if you find yourself suffering from it.
Is It Normal To Not Be Able To Sleep After Having A Baby?
It is very normal to struggle to get a good sleep routine after having a baby. Aside from their erratic sleeping schedule, babies bring with them a whole new realm of worries and hormonal and physical changes. There are many things that can lead to struggling with postpartum sleep and insomnia, some psychological and some physical, but the good news is that many of them can be overcome so you can start to adjust back to a more normal and healthy sleep routine, which is of utmost importance.
4 Tips For Postpartum Insomnia
Consider an Adjustable Bed
Sometimes, having the ability to fine tune your sleeping position can make a huge difference to your ability to sleep well, particularly in the first few weeks after giving birth. Changing your normal bed to an adjustable bed can give you much more linear control and allow you to find that perfect position in which you are most comfortable. The bestadjustable beds let you control several zones independently to your specific liking.
Examine Your Sleep Hygiene
More than ever, your sleep hygiene is important. Practice the basics of good sleep hygiene to enable your space to be the most conducive to good sleep. Change out your curtains for blackout curtains and ensure you have adequate temperature and airflow by using a fan or even air conditioning. Remove any ambient light emitting sources like LEDs from technology and appliances, and leave your mobile devices in another room, not picking them up for at least 30 minutes before hitting the hay.
Watch what you eat and drink too. Avoid spicy food, caffeine and sugar heavy foods a good few hours before bed and consider cutting out alcohol if you can. Find comforting hot beverages to help you get ready for sleep instead.
Check out these top tips for creating a calm bedroom to make sure you are set up for a restful sleep
Physical Changes Could be the Cause
Apart from that rollercoaster of hormones, you’ve likely put on a bit of weight during your pregnancy, and it might take you a bit of time to shed it, and that’s totally okay. If you’re not used to it, it can cause you to feel uncomfortable, and it might affect your ability to sleep well. If your partner tells you that you’re snoring more, try and avoid sleeping on your back or even visit a sleep clinic to chat about sleep apnea or other similar conditions that might be affecting you.
Don’t Discount Your Baby’s Schedule
Your baby is probably not sticking to the ideal sleep schedule and letting you sleep for eight hours every night, so you need to be mindful of this. Changing your sleep schedule to closer match theirs might give you a better chance of a good night’s sleep, or simply sleeping when your baby sleeps can make a big difference.
Don’t be discouraged by the changes and difficulty in sleeping directly post-partum. Things will improve, and soon you’ll be back to normal. Of course, don’t forget to share the burden with your partner.