According to research, 60% of women experience insomnia at 32 weeks of pregnancy and 8 weeks after giving birth. It can be said that postpartum insomnia is a symptom that many women experience, but not everyone really understands this.

Reference: How does a 10-week-old fetus develop

Postpartum insomnia is not an uncommon condition. Research shows that the average sleep time of women is 7 hours 16 minutes at 32 weeks, at 8 weeks postpartum is 6 hours 31 minutes and 2 years postpartum is 6 hours 52 minutes.

So what to do after having insomnia? Let’s learn how to solve this problem with BabeMome right here.

Understanding postpartum insomnia

You really want to sleep but can’t sleep even though your baby is sleeping very well. This could be because you are suffering from postpartum insomnia. Mothers with this condition report feeling restless, restless, tending to wake up to check if their baby is sleeping well or if there is something dangerous for the baby (pillows, blankets, etc.) and often worry when the baby cries. Their sleep is often very shallow and easily awakened by the slightest sound.

Postpartum insomnia, including vaginal and cesarean deliveries, is quite common. If you’re having trouble sleeping after giving birth, you should ask your doctor. Detecting and treating sleep problems early will help reduce your risk of conditions like depression and high blood pressure.

Causes of insomnia after giving birth

Common causes of difficulty falling asleep after giving birth include:

  1. Hormonal changes

Hormonal changes after pregnancy will make you feel uncomfortable and difficult to sleep. Low estrogen levels can lead to sleep problems and postpartum depression.

  1. Sweating at night

After giving birth, the hormones in the body will try to clear the excess fluid that the body produced during pregnancy. This will cause you to sweat excessively at night, causing discomfort and insomnia.

  1. Postpartum mood disorder

You will experience different emotions after giving birth, which can be due to postpartum anxiety and depression, post-traumatic stress disorder (PTSD), and obsessive-compulsive disorder. All of this can lead to sleep changes and sometimes insomnia.

  1. Breastfeeding

Sleep disturbances usually occur in the first few weeks postpartum. In fact, it is very difficult to fall back to sleep after feeding your baby in the middle of the night, and sometimes you can’t even fall back to sleep.

insomnia after giving birth

Postpartum insomnia symptoms

Severe symptoms of insomnia often accompany symptoms of postpartum depression such as:

  • Mood swings
  • Easily excitable
  • Always feeling sad
  • Excessive anxiety.

If you have any of these symptoms, see your doctor right away. Postpartum insomnia can be a minor issue for some, but for others, it can lead to more serious illnesses.

Tips to help prevent insomnia after giving birth

There is no quick fix for this problem. However, there are a few things you can try:

  1. Sleep when your baby sleeps

Try to rest whenever your baby sleeps, rather than doing housework during this time.

  1. Go to bed early

Go to bed as early as possible. If you can’t sleep, try relaxation techniques like taking a hot bath, reading a book, or drinking herbal tea to help calm your mind and promote restful sleep.

  1. Share work

Ask your husband to help you change diapers and dress your baby in the morning. If you’re bottle-feeding your baby, you can ask him to breastfeed while you do other things.

insomnia after giving birth

  1. Understand your baby’s habits

In the beginning, babies often wake up several times at night, but as they get older, they will sleep through the night. Learning your baby’s sleep cycle will make your planning easier. From there, you will sleep better.

  1. Limit stress to reduce postpartum insomnia

Stress makes you tired and makes it harder to fall asleep. Try not to worry or stress about everything. You can also try stress-reducing measures such as meditation, going for a walk, or listening to soft music.

  1. Limit caffeine intake

You may enjoy having your morning coffee, but that could also be the reason why you’re having trouble sleeping after giving birth. If you can’t give up completely, try limiting your coffee intake.

  1. Turn off all electronic devices an hour before going to bed

Computers, cell phones and televisions will stimulate brain activity, disrupting your sleep. The light emitted by these devices reduces melatonin levels, making it difficult to fall asleep.

  1. Deep breathing and muscle relaxation techniques

Simple breathing exercises can make you feel sleepy and help you relax. Muscle relaxation exercises also help calm you down and make you sleepy.

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How to treat postpartum insomnia

Several herbal remedies have been shown to beat depression and help you sleep more deeply. However, ask your doctor before taking it:

  1. Drink herbal tea to treat postpartum insomnia
  • Chamomile tea: One study found that taking chamomile tea for two weeks could help improve sleep quality and reduce symptoms of depression, but this effect did not last for more than 4 weeks. So this can only be a temporary remedy.
  • Lavender Tea:  The scent of lavender helps to stimulate positive emotions in the mother. Postpartum women who drank a cup of lavender tea a day for two weeks and inhaled its aroma created a strong bond with their baby, with fewer signs of depression and fatigue. Just like chamomile, the effects of lavender are also limited to 4 weeks.

insomnia after giving birth

  1. Acupressure treatment for insomnia after giving birth

According to one study, acupressure therapy can help with postpartum insomnia. This treatment process takes about 14 days, acupressure 4 times a day. The results show that sleep will be significantly improved.

  1. Back massage to improve sleep quality

According to a study, postpartum women who receive a 20-minute back massage every night for 5 consecutive days will improve their sleep quality.

  1. Mineral supplements make it easier to sleep

Magnesium and iron play a prominent role in preventing neurological disorders. They help promote good sleep and beat depression.

  1. Treating postpartum insomnia with sleeping pills

You can try some gentle and non-addictive prescription sleeping pills like Nytol, Sominex… to overcome postpartum insomnia. However, the main ingredient in these medicines is diphenhydramine, which can dry out breast milk.

  1. Cognitive-behavioral therapy

One study found that cognitive-behavioral therapy can help improve sleep quality for women with insomnia and postpartum depression.

Hopefully the article has helped you know how to lose sleep after giving birth so that the body is not too tired and weak. Long-term sleep deprivation can lead to many serious health problems. Therefore, if you have applied home remedies that are not effective, you should go to the hospital for advice on how to treat.