Insomnia, as we all know, is the lack of sleep. When you cannot easily fall asleep or cannot sleep for a longer time, did you know that it is one of the most common problems you may face during pregnancy? Many pregnant women have reported that they have insomnia during their third trimester.
But insomnia does not end here. In many cases, you may continue to have insomnia even after delivery, especially during the first few postpartum months. This may lead to you only being able to sleep for six hours every night.
Why Do You Suffer From Postpartum Insomnia?
About twenty to thirty percent of adults in the U.S. complain about insomnia. No matter how much time you allot to sleep every night or have a dedicated sleeping area, insomnia will make you feel sleepy and tired during the day. And if you are suffering from this condition about three to four times a week, you need medical assistance.
When pregnant, irregular sleep patterns and insufficient sleep are all common, and these continue post-delivery. That is because your newborn will wake up in the middle of the night, and you may be undergoing hormonal changes in your body. Due to this, the levels of progesterone and melatonin change in your body, and you cannot sleep well.
But did you know that postpartum insomnia is not only bad for you but also bad for your child’s health? There is a link between your and your child’s behavioral and psychosocial health and their child’s development. And if you are not able to sleep and function well during the day, it will affect your child’s development.
How To Treat Postpartum Insomnia?
Depending on your health and medical history, you can undergo several different therapies to treat postpartum insomnia. You will have to visit a sleep expert who will investigate your condition and suggest a sleep plan. Specific activities of the therapy include:
Set-up Your Sleep Schedule: You must set a proper sleep pattern if you are a new parent. It will help you get proper sleep and will also help you stay active during the day. Your newborn may sleep for up to seventeen hours a day, so you get a lot of time to do your own thing.
Relaxation Activities: Include some relaxation techniques in your daily schedule. Activities like controlled breathing, meditation, etc., will help you easily fall asleep if you tend to wake up in the middle of the night.
Share Your Work With Your Spouse: You can always share responsibilities with your partner. This will help you get some more time to sleep.
Add-In Some Morning Exercise: Going for a morning stroll after a sleepless night will help you recharge. The sunlight your body absorbs during the morning walk will help normalize the circadian rhythm and help you sleep the following night peacefully.
Stay Away From Alcohol: Keeping yourself away from alcohol will help you feed your child better and increase the quality of your sleep.