Postpartum insomnia, finally get back to sleep

The arrival of a newborn in the family is a time of joy and adjustment, but it can also be accompanied by challenges, one of the most common of which is postpartum insomnia . As new mothers, sleepless nights become an unexpected reality after giving birth, which can lead to increased fatigue, heightened emotions, and difficulty adjusting to this new chapter of our lives.

In this article, we'll dive into the world of postpartum insomnia, understanding its causes, its effects on mental and physical health, and solutions for getting back to restful nights of sleep. Whether you're a new mom experiencing sleeplessness or looking to support a friend or loved one in this situation, this information will be invaluable.

Get ready to explore tips, tricks, and compassionate approaches to overcoming postpartum insomnia and regaining the energy you need to fully embrace motherhood.

Do you suffer from postpartum insomnia? You're not alone!

It's important to recognize that postpartum insomnia is a common, yet often overlooked, experience. A 2019 study conducted by Santé publique France found that 50 to 70% of new mothers experience baby blues or postpartum depression, with insomnia being one of the most common signs.

Yes, these numbers are alarming.

However, it's crucial to understand that postpartum insomnia isn't necessarily a symptom of depression. Other factors, such as hormonal changes, adjusting to a new lifestyle, and even concerns about caring for a newborn, can also contribute to sleep disturbances.

By recognizing these various causes, you can begin to look for appropriate solutions to overcome this challenge.

But one thing is certain: you are not alone, and there are many solutions available! We'll discuss them in this article.

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Risk factors for postpartum insomnia

Postpartum insomnia is a multifactorial disorder . It is often influenced by a variety of risk factors. To better understand and address this condition in order to find appropriate solutions, it is crucial for you to know them:

Factors related to pregnancy and childbirth

Giving birth is an extraordinary experience that requires a total commitment of self. Pregnancy itself is a real challenge for our bodies. During this time, we can experience both physical and mental fatigue, accompanied by various pains and discomforts. These sensations can last for several months, sometimes even longer. These numerous changes and challenges are therefore all factors that can disrupt sleep after childbirth. Let's take a closer look:

• Physical fatigue: Childbirth is an intensely physical experience and can be one of the most exhausting experiences. Fatigue accumulated during pregnancy and labor can persist after delivery , making restorative sleep more difficult to achieve. Additionally, the need to physically recover after delivery may conflict with the demands of ongoing care for the newborn.
• Postpartum pain: Many of us experience pain after childbirth, such as perineal pain, uterine cramps, and pain around the incisions from a cesarean section or even cracked nipples from breastfeeding . These pains can be severe enough to disrupt sleep, especially when a woman is trying to find a comfortable sleeping position.

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• Hormonal Changes: It's no surprise that pregnancy and childbirth cause significant hormonal fluctuations! After giving birth, levels of certain hormones, such as progesterone and estrogen, drop rapidly, which can affect sleep cycles and sleep quality. For example, the drop in progesterone can contribute to insomnia, as this hormone has sedative properties. Furthermore, this drop in hormones can cause other symptoms like postpartum hair loss, which can lead to stress.
• Changes in biological rhythm: During pregnancy, the circadian rhythm can be altered due to hormonal changes, physical discomfort, and anxiety. After childbirth, this rhythm is further disrupted, as newborn care does not follow a regular 24-hour schedule. Adjusting to these new conditions can further disrupt our sleep-wake cycle.

Also read: Getting a flat stomach after giving birth

Child-related factors

Welcoming a newborn into your life is a life-changing experience, both for the baby, who is discovering a new world, and for us, the parents, who are learning to adapt to this new presence. Many factors related to the child can contribute to sleep disturbances :

• Night wakings: Newborns have constant needs that don't align with adult sleep cycles. They wake up frequently to feed, sometimes every two to three hours, including during the night. This need to wake up regularly to breastfeed, change diapers, or simply comfort the baby can significantly fragment our sleep and lead to poor quality sleep.
• Crying and Colic: Infants can often suffer from colic or discomfort, which manifests as prolonged crying. These episodes, especially common in the evening, can last for several hours and are a major source of stress and sleep deprivation. The need to comfort a crying child, often while trying to guess the cause of their discomfort, without being too sure, can be an emotionally and physically exhausting task.
• Adapting to the needs of the newborn: Babies don't have a well-established circadian rhythm at birth, which means their sleep and wake periods can be very irregular. We must therefore adapt to this unpredictable rhythm, which can disrupt their own internal clock and sleep patterns. Additionally, worrying about the baby's safety and well-being while sleeping can increase anxiety and heighten our hypervigilance, further exacerbating sleep difficulties.

Maternal factors

Of course, there are more personal factors that can be the cause of this postpartum insomnia.

• History of insomnia: Women who have experienced insomnia before pregnancy are particularly vulnerable to postpartum insomnia. Because the mechanisms that regulate sleep have already been disrupted in the past, these women may find it more difficult to maintain stable, restful sleep after childbirth. In addition, anxiety related to previous insomnia can create a vicious cycle where the fear of not sleeping further exacerbates insomnia.
• Anxiety or depressive disorders: Mood and anxiety disorders, whether pre-existing or resulting from pregnancy and childbirth, can play a significant role in the onset of postpartum insomnia. Postpartum depression, in particular, is often accompanied by sleep disturbances. Anxiety, on the other hand, can manifest as persistent and worrying thoughts, making it difficult to fall asleep or stay asleep.
• Stress: Managing the new responsibilities of motherhood can be a major source of stress. Worries about the baby's health and well-being, changes in personal and professional relationships, and adjusting to a new role can all put considerable pressure on you. This stress can disrupt sleep patterns, making it difficult to fall asleep and less restful.

What consequences?

Postpartum insomnia can have significant consequences on our physical and mental health , as well as our well-being and quality of life. It can notably lead to:

Chronic fatigue:

This fatigue can affect our ability to care for our baby and complete daily tasks. It can also negatively affect our mood and ability to interact with others.

Irritability:

It can lead to strain in our family and social relationships, and affect our ability to provide loving and patient care to our child.

Difficulty concentrating:

This can impact work performance or the ability to manage household chores and baby care.

A decrease in libido:

It's important to emphasize that experiencing a decrease in libido after giving birth, even months later, is completely normal and acceptable. It's crucial to surround yourself with people who understand and support this situation. Furthermore, it's important to recognize that it's not fair to feel any pressure about it.

An increased risk of depression:

This can have serious repercussions on our mental health, our well-being, our relationship with our child and those around us, as well as our ability to function in daily life.

What solutions?

Managing postpartum insomnia should be personalized and tailored to each individual . However, here are some solutions that may help you sleep better.

Create a sleep routine:

To combat postpartum insomnia, it's crucial to establish a sleep routine that's as regular as possible, as well as creating an environment conducive to sleep (even though we know this can be difficult).

Going to bed and waking up at roughly the same time each day helps regulate your sleep cycle. Relaxing rituals before bed, such as reading or taking a warm bath, can also help.

For mothers with partners, it can be beneficial to alternate nighttime wakings with your partner and create a routine between you. This allows each of you to get a full night's sleep on a regular basis.

For single mothers, ask for help from loved ones, such as grandparents, siblings, or friends, to take much-needed breaks to catch up on sleep.

✨Do you love a good hot bath? Try our amazing eucalyptus & sandalwood bath salts from Maude ! It's ideal for moms who want a relaxing moment, just for them.

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Learn relaxation techniques

Relaxation techniques can be extremely beneficial for mothers suffering from insomnia. Deep breathing exercises, guided meditation, or gentle yoga can help calm the mind and prepare the body for sleep .

At the editorial office, we're particularly fond of Yoga Nidra, a deep relaxation technique that's especially beneficial for new mothers. It promotes relaxation, reduces stress and anxiety, improves sleep quality, and aids in physical recovery after childbirth.

There are also mobile applications dedicated to relaxation or meditation that can be useful tools.

Learn how to manage your stress and fatigue

Managing stress and fatigue is essential for combating insomnia. Learning to prioritize and delegate tasks is important to reduce your workload.

Techniques like cognitive behavioral therapy (CBT) are proving to be a valuable solution for new mothers dealing with postpartum insomnia. This non-drug therapeutic approach offers a safe and suitable option for breastfeeding mothers. If you've never heard of it, this technique focuses on identifying behaviors and thought patterns that disrupt sleep, allowing you to modify them constructively. It also teaches valuable skills for managing stress and anxiety, which are frequently associated with motherhood, and provides practical advice for establishing a regular sleep routine and creating a supportive sleep environment. By personalizing its approach to individual needs, CBT offers a truly tailored solution for every mother.

Engaging in relaxing hobbies or activities can also help reduce stress!

Supplement with supplements specifically designed for the postpartum period

Supplementing with specific supplements after the drop in hormones is highly recommended after childbirth due to the many physiological and nutritional demands placed on the body during pregnancy and childbirth.

One example of these postpartum supplements is Boome's Postpartum Cure , which offers both emotional and physical support. This cure was developed to meet the unique needs of new mothers after giving birth. They are 100% natural and herbal, making them a safe option for breastfeeding mothers. They contain key ingredients such as rhodiola, which helps the body adapt to emotional and physical stress; nettle, which promotes lactation and helps remineralize the body; and L-tyrosine, which stimulates brain function and promotes the production of happy hormones.

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The postpartum period can be emotionally and physically challenging, and nutritional supplements can help support recovery, reduce fatigue, and restore hormonal balance.

Listen to white noise

White noise is characterized by regular, constant sounds that can help create a more peaceful sleep environment by masking disruptive noises.

Additionally, their calming effect can help reduce stress and anxiety, two factors that can contribute to postpartum insomnia, as we've seen. Listening to white noise can therefore be incorporated into your sleep routine, signaling to your brain that it's time to relax and promote sleep.

However, it's important to note that the effectiveness of white noise can vary from person to person, and it's recommended to try different methods to find the one that works best for each new mom. Find a Spotify playlist of white noise here.

In some cases, drug treatment may be necessary.

In some cases, medication may be necessary to manage postpartum insomnia. It is important to consult a healthcare professional to discuss options. Medications should be chosen with safety in mind, especially if you are breastfeeding. It is also essential to discuss potential side effects and the duration of treatment. Medication is often used in combination with behavioral therapies and lifestyle changes!

When to ask for help?

It is absolutely essential to recognize that postpartum insomnia can have a significant impact on our lives as new mothers.

Knowing when to ask for help is crucial to prevent the situation from getting worse. You should know when to seek help when insomnia begins to have a noticeable impact on your quality of life and well-being. This may manifest as excessive fatigue, high levels of irritability and anxiety, difficulty with daily activities, feelings of hopelessness or depression, social isolation, or intrusive and obsessive thoughts related to sleep or motherhood.

If you experience any of these symptoms persistently and your ability to function on a daily basis is affected, it's time to seek help from a mental health professional. Don't wait for the situation to worsen, as early treatment can be more effective in managing postpartum insomnia and associated mental health issues.

Remember, asking for help is a sign of strength and concern for your well-being and that of your baby! Courage ❤️