As a new mom you are expecting to have sleepless nights and exhaustion.
But you may be surprised to find that when you finally get to lay your head down…instead of quickly falling asleep you lay awake for hours!
Today let’s talk about postpartum insomnia
Around 10-30 percent of all adults have insomnia!
Insomnia is when you have a hard time falling asleep or staying asleep even when you finally have the time. If this occurs at least 3 times a week and lasts for 3 months it is considered chronic.
Of course, postpartum time comes with sleep disruptions and sleep adjustments with a changed schedule for moms. The first 6 weeks is the toughest!
Your brain may be busy processing all the changes that come with taking care of your little one and being a mom. This may make it challenging to fall asleep.
True! There are many hormonal changes that occur in the postpartum time which can affect your circadian clock and your ability to sleep well.
Your estrogen and progesterone levels drop dramatically after delivery which may lead to insomnia due to the loss of its sleep-inducing qualities.
Melatonin levels can change, which is usually highest in the evening to promote sleep.
Also oxytocin spikes. Although some may feel more relaxed with this hormone others may feel hyper aroused.
True! Remember 1 out of 5 moms have perinatal mood or anxiety disorders. Insomnia asleep can be a sign of postpartum depression or anxiety.
Be aware of other symptoms or signs and seek support or screening from a counselor or your healthcare provider.
True! Insomnia not only is a symptom of postpartum depression and anxiety but lack of sleep can also increase your risk of developing it. In fact, one study showed that moms who have poor sleep are 3 times more likely to have postpartum depression than moms who have quality sleep.
False! You may have improved sleep through cognitive behavioral therapy for insomnia (CBT-I). CBT-I works to look at and change your thoughts, feelings and behaviors which may contribute to insomnia. This is recommended as the first line treatment for insomnia instead of medication.
What are the key strategies used in CBT-1?
Cognitive restructuring: This is basically retraining your brain to not worry about not falling asleep.
Stimulus control: Works to change your associations with the bed. This stresses that your bed should only be reserved for sleep and sex. No phone use or TV watching! If you can’t fall asleep in 10 minutes, get out of bed and do something else!
Sleep Restriction/ Compression: CBT-I therapists may suggest limiting the time you spend in bed based on review of your sleep diary.
Relaxation training: Teaching you techniques such as controlled breathing, meditation, muscle relaxation to help calm your mind and body.
Here’s what you can do now!
Start your sleep diary!
When you learn more about your sleep patterns you can be more aware of your behavior and thought patterns and have more effective change.
Jot down the following daily:
Time you got into bed
When you fell asleep
Any nighttime waking (not for baby) or trouble falling back asleep
Time you woke up
Medications, caffeine and alcohol use
Nap times
Daytime exercise and mood
You just started your sleep diary!
Work on your sleep hygiene!
That means having lifestyle habits and creating an environment that supports quality sleep.
Dim the lights in your home at least 1 hour before bedtime and keep them dim for nighttime feeds.
Wake up at the same time every morning.
Keep bedroom temperature comfortable.
Limit caffeine (especially in afternoon)
No phone use prior to bedtime or during nighttime feeds.
Get outside each morning ( take a stroll with your baby) to reset your circadian rhythm
Try a relaxation technique before bed! This may calm your mind and body.
There are many relaxation techniques.
Let’s start with belly breathing!
Lie flat on your back
Place one hand on your belly and the other on your chest.
Inhale deeply through your nose and feel your belly rise, hold for a few counts
Exhale through your mouth slowly, feel your belly fall back.
Keep your mind focused on your belly rising and falling and your breath!
If you feel like you have postpartum depression or anxiety or another perinatal mood and anxiety disorder, you should reach out to your healthcare provider.
Other issues such as sleep apnea and restless legs syndrome can occur postpartum and contribute to insomnia and need further care by your healthcare provider.
Yes! Sleep after delivery can be elusive! But it is not impossible!
If you are experiencing insomnia, it is important to be proactive and seek support when needed.
Insufficient sleep can not only affect your mental and physical health but can have an impact on your child and relationship.
MaternalWell text support is available for any general questions or book a one to one consultation for individualized support.
