After childbirth, many new mothers struggle with lack of sleep and fatigue. Caring for a newborn, childbirth, hormonal changes, and adjusting to a new life role can significantly affect sleep quality. It is important to realize that this condition is common and there are ways to help improve sleep and manage fatigue during this challenging time.

Postpartum insomnia: When sleep doesn't come
After childbirth, many women struggle with insomnia associated with the postpartum period. It manifests as an inability to fall asleep or stay asleep, and the sleep is generally of poor quality. The cause is a combination of hormonal changes, psychological tension, stress from the new role, and an interrupted sleep schedule due to caring for the baby.

According to experts, insomnia can lead to worsened mood, increased fatigue, and a higher risk of postpartum depression. Therefore, it is important not to underestimate your sleep needs and to look for ways to help your body regenerate. Relaxation, limiting blue light before bedtime, adapting to the baby's sleep schedule, and possibly consulting a specialist can significantly help alleviate difficulties.

Tips for Supporting Sleep After Childbirth:
1. Sleep when the baby sleeps: Take advantage of the moments when your baby is resting to get some sleep or relax yourself. Even a short nap can help recharge your energy. We understand that it can be tempting to use this time to catch up on household chores or other duties, but sometimes rest is more important. :)
2. Involve a partner or family: Ask your partner, family, or friends for help so you can rest. Sharing responsibilities can significantly reduce your fatigue.
3. Create a relaxing bedtime routine: Before going to bed, take time to relax, such as a warm bath, yoga, or meditation. Relaxation techniques can help improve sleep quality.
4. Limit caffeine intake: Try to avoid excessive consumption of coffee or energy drinks, especially in the afternoon and evening hours, to prevent disruption of your sleep pattern.
5. Be kind to yourself: Be aware that it is okay to ask for help and that self-care is key to your well-being and the well-being of your entire family.

Remember that adjusting your sleep pattern after childbirth takes time. However, if you experience long-term insomnia or symptoms of depression, it is important to seek professional help.

Verra team

Sources:
https://www.nhs.uk/conditions/baby/support-and-services/sleep-and-tiredness-after-having-a-baby/
https://www.brighamandwomens.org/neurology/womens-neurology-program/sleep-during-and-after-pregnancy
https://www.healthline.com/health/postpartum-insomnia#causes