As much happiness the birth of a baby brings to the family, it comes along with challenges for the family, especially newly become parents. Moreover, it can be a tougher task for the first timer parents as from feeding times to sleeping times of the baby and from making the baby burp to changing diapers, everything is new for them. After nine months of hardships and all the pain that a mother bears, postpartum can come with more difficulties. Particularly, the sleep habits of new moms get disturbed because of the baby’s sleep routine.
To understand how a mother’s sleep cycle gets disrupted during postpartum and how to enhance it, OnlyMyHealth interacted with Dr Gurmeet Kaur, Senior Paediatrician and Neonatologist at Cloudnine Group of Hospitals, Ludhiana.
Disruption Of Sleep During Postpartum
Talking about sleep disruption after childbirth, Dr Kaur said, “It is widely assumed that parents of newborns endure months of exhaustion from inadequate sleep. Indeed, postpartum mothers may experience frequent sleep disturbances in order to care for their infants. It is a fact that all new parents will lose 350 hours of sleep in the first year of parenting, regardless of type of feeding.”
Explaining further about mother health due to inadequate sleep, Dr Kaur said, “Less sleep at night not only affects a mother's physical and emotional health but also interferes with her milk supply. The mother does get sleepy while breastfeeding, as it gives a comforting feeling breastfeeding the baby, and it also releases oxytocin in your brain which causes a relaxed and sleepy feeling.”
According to a study, poor sleep during postpartum can also lead to depression. Dr Kaur said that it is advisable for new mothers to sleep for at least 7 hours every night during the postpartum period. “Sleep deficiency, sleep interruption and altered sleep patterns cause young mothers to be more vulnerable to sleep disorders that sometimes progress to severe insomnia. Sleep disorders may contribute to apathy, somnolence, tiredness, fatigue, low mood anxiety and high risk of depressive symptoms after child birth,” she said.
Also read: How To Recognise Postpartum Hypertension: Management Tips
Tips To Improve Sleep With Newborn
Apart from caring for the baby, it is also important for the new mothers to take care of themselves and be well rested. Here are some tips given by Dr Kaur to sleep well during the postpartum period.
1. Sleep Friendly Environment
Create a sleep friendly environment, dim light, quiet and a comfortable temperature for baby and mother.
2. Take Short Naps
“Adequate sleep opportunity” is an important step for prevention and treatment of sleep disturbance. Take short naps whenever possible to take as much rest as possible.
3. Accept Help
Don’t hesitate to ask for help from your partner, family or friends to take care of the baby for the mother.
4. Establish a Routine
Establish a bedtime routine that signals that it is time to wind down and sleep. Breastfeeding mothers may do exercise during the day, get sunlight during the day, this can help you boost your melatonin (sleep hormone) which can help you sleep better at night.
5. Limit Stimulants
Avoid caffeine and other stimulants close to bedtime to ensure quality and sound sleep.
6. Stay Hydrated
Drink plenty of water throughout the day, and less at night to minimise bathroom breaks.
7. Eat Healthy
Consume a healthy diet, rich in protein, good fat and fibre which is anti-inflammatory and keeps your energy level and avoids constipation.
Also read: Everything About Postpartum Periods You Need To Know
Conclusion
Concluding, Dr Kaur said, “Sleep is a complex physiological process, and proper quality and quantity of sleep are essential for good health, well-being and overall quality of life.” Adding to it, she said, “In the postpartum period, circadian rhythm disturbance, the general stress of having a baby, poor diet, sleeping arrangement or use of electronic devices before bedtime, can also lead to postpartum insomnia.” So mothers, sleep well, get enough rest and take care of yourselves along with caring for your little one.