Pregnant women often experience insomnia, particularly in the third trimester. According to some studies, around three quarters of pregnant women suffer from insomnia symptoms in the latter stages of pregnancy. These symptoms can include difficulty falling asleep and staying asleep as well as nighttime awakenings. These sleep problems often persist after the birth of a baby. Some women experience less sleep during postpartum weeks than during pregnancy.
Changes in the mother’s sleep schedule can also cause postpartum sleep problems. It can be especially difficult for the first six weeks following delivery. Research has shown that the average mother gets six hours sleep per night during these first six weeks.
What Causes Postpartum Insomnia?
Insomnia, a sleep disorder, is thought to affect between 10 and 30% of adults. Insomnia is defined as persistent difficulties with sleep onset and maintenance, consolidation, quality, or quality. Insomnia is when a person feels deprived of sleep or has difficulty getting to sleep at night. It can also lead to excessive daytime sleepiness, as well as other impairments.
Chronic insomnia is a condition where symptoms are present at least 3 times per week and last for more than three months. If the condition lasts less than three months, it is called short-term insomnia.
Pregnancy is a time when insomnia symptoms, sleep disruptions, and inadequate sleep are all common. After giving birth, many mothers face new challenges with their sleep. Newborns are often awakened by their mothers and need to be fed throughout the day. Mothers often have to adapt their sleeping schedules to meet these demands, and in some cases, they may sleep less at night.
Postpartum hormonal changes can also occur in women. These hormonal changes include a decrease of progesterone (a female sex hormone that induces sleep) and changes in melatonin levels. This is a hormone the body makes in the evening to promote relaxation and sleepiness. These changes can alter the woman’s circadian rhythm. This regulates sleep, mood, appetite, as well as other bodily functions.
Perinatal depression or postpartum depression can also be a problem for sleep. New mothers may experience extreme sadness, anxiety, or fatigue from this disorder. One in eight women who are pregnant will experience postpartum depressive symptoms. This condition is most commonly characterized by difficulty falling asleep or excessive sleeping. Postpartum depression may also be caused by insomnia. A study showed that mothers who have poor sleep quality are three times more likely to suffer from depression than mothers who have good sleep quality.
Sleep disturbances after delivery can be serious. These can have a serious impact on both the mother and infant, as well as their partner. Research suggests that there may be a correlation between the mother’s behavioral health and their child’s psychosocial development. Studies have also shown that women who suffer from chronic insomnia after giving birth are more likely to develop postpartum pain.
Tips To Improve Postpartum Sleep And Treat Insomnia
Although measures to treat insomnia depend on the person’s health and medical history (CBT-I), people can experience a reduction in symptoms by using cognitive behavioral therapy for sleeplessness (CBT). This therapy is usually provided by licensed health professionals. It involves the identification of problematic or incorrect thoughts and beliefs regarding sleep and their replacement with healthier attitudes. Cognitive-behavioral therapy can include the following:
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- Sleep educationPeople with sleep problems and insomnia can gain a better understanding of how sleep works. A sleep diary can help you become more aware of your sleep patterns.
- Hygiene during sleepSleep hygiene is a term that refers to the practice of improving sleep. This includes a nighttime routine that encourages sleepfulness and a healthy sleeping environment. Sleep hygiene includes the temperature of your bedroom, light levels, caffeine, alcohol, meal times, exercise, and even lighting.
- Stimulus controlPeople can have anxiety about sleeping after experiencing nighttime disturbances or insomnia. This needs to be addressed in order to get better sleep.
Stimulus control emphasizes the importance of using a bed only for sleep and sex. It also stresses the importance getting out of bed on nights that are difficult to fall asleep.
Before taking any prescription- or over-the counter sleep medication or antidepressants, pregnant women should consult a doctor. They can also inquire about their health and concerns regarding their infants.
New mothers with trouble sleeping should consider these techniques:
- Adjust your sleeping scheduleMany newborns have irregular sleep patterns, as any parent can attest. Mothers can adjust to their newborn’s sleep schedule by sleeping when they sleep, at night or during naps. This will help them get enough sleep each night. Remember that newborns can sleep for up to 17 hours per day so moms will likely be awake most of the time when their child is sleeping.
- Part the loadHaving a partner to care for your child can help you share the responsibility. This could allow for more sleep. Mothers who are single may have friends or relatives who can help with childcare.
- Take a walk in the morningMothers can take a walk in the morning after a long night of carrying their baby. Natural sunlight can help to reset the circadian rhythm. This is usually determined by the rising and falling of the sun. They may also find it easier to sleep the next night if they do moderate exercise.
- Avoid alcoholTwo reasons new mothers might avoid alcohol are: For breastfeeding mothers, abstaining is the best option. Drinking can actually reduce sleep quality. Although alcohol can cause sleep fragmentation, it has sedative effects and can speed up the onset of sleep.
Do not hesitate to consult your doctor if you have any sleep problems after giving birth. Sleep problems can become more serious if they are not treated promptly.
If any of these occur, you may need to see your doctor or seek assistance.
- SnoringSleep apnea is a condition that affects pregnant women. It causes heavy snoring, repeated choking episodes (airway obstruction), and frequent waking hours.
This condition may continue after delivery.
The U.S. Department of Health and Human Services has a division called the Office on Womens Health that provides support for women suffering from postpartum depression and other mental disorders. You can reach this number at 1-800-994-9662, Monday through Friday, between 9 and 6 p.m. Eastern Standard Time.
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