Postpartum insomnia is a condition that doctors at Northside Northpoint Obgyn of Alpharetta see on a regular basis following a pregnancy. They are committed to helping mothers be as well-rested and physically fit as possible after delivery. This article will go through the signs and symptoms of postpartum insomnia and what you can do to deal with it.
Many women have trouble sleeping during the weeks following their birth. It is called postpartum insomnia. The condition can manifest itself in many ways, including difficulty falling or staying asleep, waking up too early in the morning, feeling on edge, or experiencing changes in appetite, mood swings, or confusion during the day.
The causes of postpartum insomnia are many and keep changing as women evolve and change. They may be triggered by birth itself, a stressful event or situation, or anything else that is going on in your life.
5 Signs And Symptoms Of Postpartum Insomnia
1. Difficulty falling asleep
One of the most common signs of postpartum insomnia is not being able to fall asleep when you want to during the evening or waking up too early in the morning. It can be very frustrating for new mothers who try to get as much sleep as possible in the brief hours between caring for their babies and settling them back down again.
2. Waking up tired
It can be the result of the inability to fall asleep. You may be waking up, going straight into a busy day with your baby, and finding that you are already tired before you have even started! Women with postpartum insomnia tend to show symptoms of sleep deprivation, such as a short temper, lack of concentration, or feeling irritable or fuzzy in the head.
3. Increased stress and anxiety
Another common symptom is feeling more stressed or anxious than usual, especially if you were not expecting this change and did not know how to deal with it. It may result in nightmares or increased distress during the day and can make it hard for you to relax again at night.
4. Dizziness or confusion during the day
You may also feel dizzy or confused during the day for other reasons, but it is easy to connect those two things. You may be more irritable, short-tempered, or restless, affecting you daily.
5. Increased heart rate and occasional sweating
It can also be part of the feeling of anxiety that you may be experiencing, but it can also mean that you have become more conscious of how your body feels and has started worrying about what is happening in your gut.
5 Ways Of Dealing With Postpartum Insomnia
1. Power naps
You can catch up on some needed rest by taking a short nap during the day. It is not advisable if you still have to get up for the baby (as it is not helping the cause), but a relatively short nap during the day can make all the difference. The length of time taken will vary according to how much you need and what your body generally needs.
Take a shower and prepare for bed in advance so you are ready to go and don’t spend too much energy getting up again.
2. Minimize the chances of stress
Roman Chibana, MD, Northside Northpoint Obgyn of Alpharetta, recommends a few things you can do to help deal with postpartum insomnia. Although it is not clear how much weight this will have in helping you sleep or not, it is all about reducing your overall stress levels and helping your body feel calmer and more relaxed.
Minimize the time spent getting up to care for the baby and take advantage of any daytime napping opportunities you might have available. However, they should be taken only when necessary.
3. Distraction techniques
Dr. Roman Chibana also suggests that having something distracting on hand when you need to go into another room is also helpful. It can be a book, TV show, or other activity that can fit your mood until you return.
Keep a favorite magazine or book handy and read it when lying down before going to sleep. It can also help with falling asleep if you get into the habit early enough.
4. Avoid alcohol and caffeine in the evening
Although not totally about helping you sleep, drinking alcohol or taking caffeine close to bedtime can be a habit that influences your ability to get a restful night’s sleep. You may not feel tired, but your body may be storing the chemicals they contain as they work, so you will feel more tired in the morning than if you had not taken them in the first place!
5. Plan to have a relaxing day
It can be helpful to know what time you will be getting up so you can adjust your day accordingly.
By planning ahead, you may decrease your stress levels and get more of the rest you need.
A large part of dealing with postpartum insomnia is finding the right way for yourself to approach it. Aside from the measures recommended above, the best thing about postpartum insomnia is that numerous studies are underway worldwide that are looking at possible causes and solutions. You can also visit Northside Northpoint Obgyn for more details about postpartum insomnia. There are much better ways to prevent this from developing in the first place and more effective methods of getting your sleep back when it does occur.
