Pregnancy, birth and baby

Postpartum insomnia ; Cause and treatment method

Postpartum insomnia; Cause and treatment method : woman’s life is radically changed when she gives birth to a child. It can be hard to prepare for the arrival of a small, vulnerable creature, especially if it is your first child. Pregnant women often suffer from insomnia, especially during the third trimester. Approximately three-quarters of women experience insomnia after pregnancy, according to some studies. Symptoms include difficulty falling asleep and waking up at night. Learn about postpartum insomnia, its causes, and treatment options in this article.

Why does postpartum insomnia occur?

About 10 to 30 percent of adults suffer from insomnia. Sleep problems after childbirth can sometimes be caused by changes in the mother’s sleep schedule. In the first six weeks after delivery, these problems are particularly severe and can make it difficult for the mother to fall asleep, stay awake constantly, or sleep poorly. Postpartum insomnia can cause excessive daytime sleepiness and other problems.

The person may have chronic insomnia if these symptoms occur at least three times a week and continue for at least three months; if it is less than three months, it is short-term insomnia.

1. Postpartum insomnia : The baby needs constant care and feeding
Symptoms of insomnia, insufficient sleep, and sleep disorders are all common during pregnancy. Many mothers also have trouble sleeping after giving birth. Infants need constant care and feeding throughout the day and night. This interrupts the mother’s sleep time and her nighttime sleep.

2. Postpartum insomnia : Hormonal changes
Postpartum women experience many hormonal changes. A decrease in the level of progesterone (the female sex hormone that makes you sleepy) and melatonin (the body’s drowsiness hormone) are two of these changes. Circadian rhythms are affected by these settings, affecting not only the mother’s sleep, but also her mood, appetite, and other bodily functions.

3. Postpartum insomnia : Postpartum depression
Symptoms include extreme sadness, anxiety, and fatigue. About one in eight pregnant women develops postpartum depression.

Symptoms of this disease include excessive sleep and hard sleep. Postpartum depression may be triggered or worsened by insomnia. According to one study, mothers who recently suffered from sleep problems were three times more likely to suffer from depression than mothers who slept well.

Postpartum sleep disorders are a serious issue. Not only do they affect the mother, but also the baby and the father. Additionally, studies have shown that women who experience chronic insomnia after childbirth are at higher risk for postpartum pain.

The treatment for insomnia depends on a person’s health and medical history, but cognitive-behavioral therapy for insomnia (CBT-I) may reduce symptoms. In this type of treatment, a specialist identifies problematic or incorrect thoughts and beliefs and replaces them with healthier ones.

Cognitive-behavioral therapy for insomnia (CBT-I) may include the following approaches:

1. Sleep training

Learn how sleep works and what you can do to improve your sleep by learning more about insomnia and other sleep disorders.

2. Sleep hygiene refers to measures that can improve sleep, such as:

  • Keeping a regular schedule;
  • Creating a comfortable and healthy sleeping environment;
  • Choosing the right temperature and lighting for your bedroom;
  • Limiting caffeine and alcohol consumption;
  • Paying attention to your diet and exercise routine.

3. Stimulus control

After experiencing insomnia and other sleep disorders, some people become anxious and need emotional reconstruction to sleep better. Stimulus control suggests waking up on nights when you have trouble sleeping, using the bed for sleep and sex, and setting an alarm for waking time each day of the week.

4. Relax

The mother can use controlled breathing, meditation, and other relaxation techniques to wake up during the night and fall back asleep.

In addition to cognitive-behavioral therapy for insomnia, you can try these tricks if you’re suffering from postpartum sleep problems:

1. Reset your sleep schedule

Many babies have irregular sleep schedules. Sleeping while her baby is asleep can help a mother adjust to her baby’s nap schedule and get enough sleep every night. Remember that babies may sleep up to 17 hours a day, so mothers should stay awake most of the time while their babies are sleeping.

2. Divide tasks

When you get help taking care of the baby, you have more time to sleep.

3. Have a morning walk

You can recharge in the morning with a short walk after a sleepless night. Natural sunlight restores the circadian rhythm. Exercise can also help you sleep better the next night.

4. Do not drink alcohol

Mothers should abstain from drinking alcohol for two important reasons. The first is that avoiding alcohol is the safest option for breastfeeding mothers. Secondly, drinking alcohol can reduce the quality of sleep. Alcohol can calm you down and promote sleep, but it can also cause a series of falls late at night.

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