302 Rainbow, Ha Noi+123 -777- 456 - 789 Mon - Sat: 07:00 - 17:00 /

Blog

Postpartum Insomnia: Causes, Symptoms And Treatments

Are you also a mother who recently gave birth to a child and is having sleep problems? Or are you looking for ways to get rid of postpartum Insomnia? Fred, we are here to help you.

Postpartum Insomnia is Insomnia which is caused after pregnancy. It is common among women and is usually for a few days. But in some cases, it may last for months, and you may need to treat it. It happens due to the different physical and mental changes during pregnancy.

After reading this blog post, you will know all about postpartum Insomnia. It covers everything from its causes to treatments. Let’s start with learning about its causes and associated risk factors.

Causes Of Postpartum Insomnia

The primary causes or risk factors of Insomnia are the psychological factors and physical changes that a woman has to go through during and after pregnancy. Here are some of the notable causes and risk factors among them.

  • Disturbed sleep
  • Increased stress
  • Increased caffeine usage
  • Hormonal changes
  • Childcare
  • Less physical activity
  • Mental health conditions

Symptoms;

There are three prominent symptoms of Insomnia, which remain the same here. These include difficulty falling asleep, constant wake-ups during sleep, and feeling unrested after sleeping. But alongside these symptoms, you may also feel these problems as well.

  • Anxiety And Depression: Postpartum Insomnia can also cause anxiety and depression among women, especially if its duration gets longer. Researchers have found it common in perinatal Insomnia (Perinatal is when the woman gets pregnant within a year after giving birth).
  • Irritation And Fatigue: Irritation and fatigue are also the symptoms of this situation. It is natural when you are not well rested at night; you may feel restlessness, headache, and similar problems during the day.
  • Moodswings: Another postpartum insomnia symptom is mood swings. It’s common for mothers to have these mood swings. Alongside hormonal changes, Insomnia also plays a role in it.
  • Sadness: Another symptom you develop in sadness. It is unjustified, meaning you would be feeling it without any reason. It can even make you cry. It is normal, but you should contact your doctor if it’s getting out of control.
  • Stress: Thoughts about responsibly growing your child and irregular sleep patterns can also cause anxiety among mothers.

Treatments Of Postpartum Insomnia

First, you don’t need treatment; it automatically vanishes after a few days, but if this duration reaches weeks and months, you should seek help. Here are some of the treatment methods for postpartum Insomnia.

Self-care

Self-care is the first method on our list. If Insomnia is in the early stages, it could be controlled and treated with this method. Self-care revolves around promoting healthy habits. Here are some self care tips as a new parent.

  • Set and follow a fixed time, but if you cannot follow it, sleep when the baby sleeps, but get enough sleep.
  • Eat healthy food.
  • Avoid caffeinated beverages and alcohol.
  • Don’t eat heavy meals before sleeping.
  • Manage stress
  • Educate yourself about the postpartum period.

Therapies

The subsequent postpartum insomnia treatment is therapy. If self-care is making no difference, you should also add therapies to your routine to deal with it. Cognitive behavioral therapy is one of the very effective therapies in this regard.

Medications

Use medications as a last option as you need to use them very carefully, especially if you are breastfeeding, but if the need be, take them after consulting with your doctor. There are different classes of drugs used for insomnia treatment. Here are a few of them.

  • Over-the-counter sleep medications
  • Benzodiazepines
  • Melatonin supplements
  • Benzodiazepine receptors agonists

Tips To Avoid Postpartum Insomnia

These are some practical tips to take care of yourself and stay healthy. It will eventually help you in taking good care of your child.

  • The first is establishing consistent bedtime and wake-up times to regulate your body’s internal clock.
  • Bab care makes you more tired, so free up time for essential rest.
  • Create a relaxing bedroom environment for yourself. Ensure it’s dark, quiet, and cool for better sleep.
  • Avoid caffeine, nicotine, and other stimulants close to bedtime.
  • Share baby care duties with your partner or family members to help you stay relaxed.
  • Balance hydration but limit fluids close to sleep to reduce nighttime bathroom trips.
  • Eat a nutritious diet to support overall health as you go through many hormonal changes during the process.
  • The following helpful tip is practicing mindfulness or meditation for a few minutes before sleeping.
  • Don’t use screens at least an hour before bedtime to promote melatonin production.
  • Spend some time outdoors during the day to regulate your circadian rhythm.
  • Share your feelings and concerns with your partner to ensure a supportive and understanding environment.

Final Words

In short, postpartum Insomnia is common for a few days among women due to physical and psychological effects upon them. Maintaining good sleep hygiene and self-care will keep you safe from it.

If it persists for some weeks, lasts up to a month, and affects your life, you should consult a doctor. The best way to deal with it is to educate yourself about it and follow the necessary precautions to keep yourself safe.

Share this post

Leave a Reply